Chi Gun

Chi Gun is a Chinese meditation technique. Chi (pronounced more like "tsi") means the
"life force", and Gun (pronounced more like "goon") means work. The work of chi. It is
easy and not physically challenging at all, and yet it can make dramatic changes in
person's physical and mental health.

You see, unlike in Western civilization, Chi Gun is focused on relaxation, rather then on
exercises and "pushing iron". And - according to Chinese - at some point the "blocks"
that prevent your chi from moving around will disappear, and your "energy channels" will
open.

Why is it so important to relax? In terms of Chinese philosophy, because the moment

some part of our body becomes tense, the energy flow through this part stops. In terms
of the modern medicine the explanation is a bit longer and probably not so
straightforward. First of all, there are little muscles around our backbone, that can go to
spasm and stay there for a very long time, if not forever. It creates all sorts of problems,
from the headache to heart conditions, and - in modern medicine - we usually are trying
to treat the condition, and not the reason, which, obviously, does not work as good as we
want.

Second, in NLP we talk a lot about mental states, that are closely related to our physical
states. In an oversimplified form, when you feel good, you smile, and when you smile -
you feel better. Also we know, that in the different mental states we have access to the
different resources. When you are playing piano, you have no access to your martial arts
skills, and when you are fighting - you have no access to your piano player's skills.

What does it have to do with being tense (as opposed to relaxed)? A lot. Being tense, or
in other words, stressed, is a mental and physical state. Have you ever noticed, that
when you are watching a horror movie, you are getting tense? Closed fists, jerking
hands, high heart rate... The problem here is in the resources, that you can access from
this particular state. They are very limited. You cannot think clear under the stress, you
cannot relax under the stress... And the most unpleasant - you cannot heal under the
stress, as your body is "stressed", too. It might have all the necessary resources, but it
cannot use it, because it is the stress time! Something is coming! The body is waiting for
an external danger, instead of fixing internal problems...

If the stress will come and go, it is fine. But what if the stress persists? Our body will
always be in the "waiting for trouble" state, instead of healing itself, "recharging" and so
on. This kind of life is no fun at all.

As I mentioned, the Chi Gun is a relaxation technique. In a mater of minutes it allows you
to relax, both physically and mentally. And then you might notice, to your surprise, that
the deceases are gone and the stress is not affecting you anymore. It is a truly wonderful
technique.

Read the disclaimer

If you do it right, Chi Gun is safe. If you make errors, or if you have some (very rare)
health conditions, it may create unpleasant sensations. I am not going to discuss these
"dangers" here, as there are sources in the Internet, dealing with the issue. I believe, that
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if you do it in a relaxed way, without pushing and if you do not do techniques that feel
unpleasant - you will be fine. Nevertheless, read the disclaimer and find a local guru, if in
doubts.

Sample
Show Gun.

This exercise allows you to balance Chi in your body and will also help you to open
energy channels.

Stay straight, feet shoulder width apart, parallel to each other. Knees slightly bent and
slightly outside, as if you have a ball between your knees.

Note, that each and every detail in this little description is important. By placing our feet
shoulder width apart, we are aligning the energy channels, making it easier for them to
open. By making sure feet are parallel, we put all channels to the equal conditions.
Often, people do exercises with their toes pointing 45 degrees to the outside. This is
wrong.

For the same reason - aligning the energy channels - we need to keep our knees
outside. The knee should be above the foot, this way our lower back flattens.

Note that we put hands on our belly button, palms towards the body. For the men, the
right hand goes on top of the left one, for women, the other way around. Centers of the
right and the left palms (the point is called lao gun) should be on top of each other.

The large, "meaty" area at the base of the thumb, that Chinese call a "big fish" should go
on top of the belly button, palms pointing at 45 degrees down. Fingers must be straight,
do not bend them, forming a fist. In all Chi Gun exercises, the "relaxation" is not equal to

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"weakness". Fingers should be straight and relaxed, but not weak.

We are going to bring our hands up and to the sides. The first half of the trajectory hands
should go with the palms down, receiving the "energy of the Earth". The second half of
the trajectory they go palms up, receiving the energy of the sky.

The wrist MUST be straight, the fingers straight, too. They should not be apart, but they
should not be touching each other either. The thumb is pointing to the side, forming an
arch (as opposed to the sharp angle) with the rest of the fingers, and a little bit inside, so
that there is another arch between the thumb and baby finger.

An important point: we never, except for few exercises, have our hands up. Try it. Bring
your hands up, and notice, that at some point your shoulders move up, too. And the
moment shoulders move up, they are getting tense, and the energy flow stops.

The following rule applies to both Chi Gun and Tai Chi. Hands are always in front of the
body, no less then 30 degrees to the plane where the back is. If you look at the image
above, you will notice, that hands do not go to the sides, instead, they go 30 degrees
forward, moving around the surface of some kind of a cone. To get a better idea of what
I am talking about, look at the shadow of the man on the picture below.

The back is straight, but (we are relaxing, remember?) we don't need to push our
shoulder blades back, as they do in the military. It is a relaxed straight.

After the hands turn palms up, they still move 30 degrees to the plane where the back is,
so that even in the upper point of the trajectory shoulders are down.

At the end, hands are moving to the head. Allow your wrists to drop down, and imagine
the energy (chi) that you collected during the first part of an exercise, to flow from your
palms into the point on top of your head (the point is called bai huei).

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As the energy flows down, through the central line of your body, follow it with your
hands, and with your attention. Hands must be relaxed, as well as your breathing.

Let's talk about breathing for a moment. When you perform the Show Gun, you do what
is called a direct breathing. Your chest should not move, while your diaphragm does.
When you breath in, your belly moves forward, in a very relaxed way. When you breath
out, your belly moves back.

Of course, when your hands go up, you breath in, when they go down, you breath out.

The breathing should be steady, relaxed and "thin". You don't hear it, and you are not
trying to make it "powerful" or whatever else.

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When your hands are 2 inches below the belly button, you need to turn them inside,
thinking of the energy going into your "center", also called the "lower dan tjan".

In Chi Gun, we work with 3 dan tjans, upper (the "third eye"), middle (the heart) and
lower one. These are points where the energy is converted and distributed all over the
body. To find the lower dan tjan, find your belly button. Put your palm under the belly
button, to locate the point four fingers (width of a finger, not length) below the belly
button. This point is called tsi hai. The lower dan tjan is about half way between the tsi
hai (which is on the surface of our body) and the backbone.

After the energy arrived to the lower dan tjan, you have two choices. First, you can
imagine a little hot ball of the energy, size of a small egg, spinning in dan tjan. Instruct it
to keep spinning until the next class.

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Or you can imagine the energy as the friendly light, that is going from the dan tjan to all
areas of the body. The metaphor here is that the energy of the Earth and the Sky came
to dan tjan, transformed to the form you need and then was distributed to the different
areas of the body.

Move your hands down and do another cycle, if necessary.

After you are finished with this exercise, you need to "close" the dan tjan. Move your
hands, as if you have a huge beach ball in front of your dan tjan, and slowly bring your
hands together on top of your dan tjan, left hand below the right for men, or right hand
below the left one for women.

Finally, move your hands from the dan tjan to the sides of your body, and then by the
sides of your hips - down. The exercise is complete.

Pressure points
The pressure points are very important in Chi Gun and Tai Chi. We are going to use
them a lot, to help the "chi", and as a general health routine.

The Chi Gun uses the "slapping and punching" massage techniques, that allow to
massage the points, even if they are not located close to the surface of the body. Also,
when you hit the pressure point with your fist (don't get scared, it does not hurt at all ;)
you don't have to be concerned about its exact location.

The effect of the "slapping massage" is very strong. People feel the heat and vibrations,
the blood circulation improves, headaches and some other conditions disappearing...

Let's list the most important points used in Chi Gun. All these points can be used without
limitations (except, you still need to have the common sense), they help normalize the
blood pressure, to fight the osteochondrosis, to open the capillary (ever had "cold
hands"?) and even to reduce the headache.

The sequence (which points should be massaged first) is explained in the section of this
tutorial dealing with the self-massage, basically, we go from the top (head) down. Below
the points are listed in no particular order.

Please keep in mind, that Chinese sounds a bit different from English, so my
transcriptions are not perfect.

Huan Tjao

Located at the outer sides of the buttocs, these points are responsible for legs, lower
back and lower part of the abdomen.

He Gu

If you put your thumb close to the side of the palm, the little "bump" will form at the back
side of the palm, between the thumb and the rest of the fingers.

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Press the point on the top of this bump, and then move the pressure a little bit sideways,
as the point is located a little bit under the first (hidden) bone of the pointing finger.

Massage is perforned by the thumb of the opposite hand.

The point can be used as a "pain-killer", for headache, toothache and so on.

Du Bi

The point is located under the disc of the knee. Rob it firmly with the side of the palm.

Fen Shi

If you allow your hands to hang by the sides of your body, your middle fingers will touch
these points. Located on the side of the thigh, these points are responsible for legs and
waist area.

Jyn Tsuan

Draw imaginary lines, dividing the foot (without toes) to 3 parts. The point is located at
1/3 of the distance between the toes and the heel (closer to toes), at the middle line.

Another way of finding this point: grab the toes and bend them. The little pit will form at
the flat of the foot. The point is located in the center of this pit.

Massage these points before you go to bed. Also, the point is used in Chi Gun practice
to learn to move the "chi".

Tsi Hai (sea of energy)

The point is located four fingers below the belly button. Used in Chi Gun practice to learn
to move the "chi".

Da Djui

The point is located below the largest neck vertebrae (C7-T1). It is responsible for the
immune system, and blood circulation in the neck and hands. Massage it with your
fingers and palm.

Dai Tzi

Located between two "bones" at the elbow joint. Massage it with the tips of your fingers.

In Tan

The point between the eyebrows, the "third eye".

Bai Huej

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The point on the top of the head. A very important point, according to Chi Gun, the
energy of the heaven enters here. Massage is performed by gentle slapping, as part of
the Chi Gun warm up.

Huej In

The point in the groins area, between the groins and anus. A very important point,
according to Chi Gun, the energy of the Earth enters here. We do not massage this point
directly.

Min Men

Located at the back bone, at the waist level (between second and third low back
vertebrae). Massage is performed by gentle slapping, as part of the Chi Gun warm up,
we also massage this point in some Tai Chi Chi Gun forms.

Vai Guan and Nei Guan

Two points, located at the hand, 3 fingers above the wrist, at the inner and outer (where
we wear the hand watches) side of the hand. These points are more sensitive to
pressure, then the rest of the hand.

The massage is performed by hitting the points with the bottom side of the fist (where the
baby finger is), or using fingers, with strong circular motions.

Dzjan Dzi

Draw an imaginary line between the 7th neck vertebrae and the top of a shoulder joint.
Divide the line by two. The point is located at the top of the muscle, it is very sensitive.
We need to massage it very well.

The point is responsible for hands, shoulders, brain and more. The massage is
performed using the fist of the other hand.

Tzu San Li

The "point of immortality". Bend your knees. Put your palms on the kneecaps. Feel the
outer edge of the bone, and place your ring fingers at the outer side of this edge. In
Chinese medicine, the term "tsun" is used. The "tsun" is equal to the width of a thumb's
fingernail, at the right hand for women, and left hand for men. Every person has his own
tsun. The point is located at the shin, one tsun to the outside from the ring finger, when
you place it as described above.

The point is massaged using fists (punching) or fingers, in which case you need to apply
pressure, as the point is deep.

The point is responsible for the legs, and general longevity.

San In Tzjao

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The "point of 3 channels", called so because 3 energy channels are crossing there.

Located 4 fingers above the round bone on the inner side of the foot, exactly on the side
line (inner side) of the leg.

Lao Goon

Bend your middle fingers. The point is located at the palm, where the tip of the middle
finger touches the skin. The massage is done as part of the Chi Gun warm up routine.

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Tai Chi "24 forms"

Introduction
Tai Tzi Tsuan (Tai Chi) is a higher level of Chi Gun, a moving meditation technique. It may
look easy, but there are many layers in it, and behind the outside simplicity you will find the
infinite inner complexity. That is why this style took over the world - it offers you a lot, much
more than one can possibly achieve in a lifetime.

Tai Tzi means "the great limit". Tsuan means "fist". The fist of the great limit. The "limit" is a
metaphor here, as many other things in Chinese philosophy, there is no limit, but only our
quest for it.

Here you will learn Tai Tzi Tsuan of the style Yan, called after the master Yan Lu Chan.

What you will get? The inner balance. It seems like a small thing, however it does change
people's life to the best. First of all, Tai Chi improves people's health, both mental and
physical (read the disclaimer, and contact your family doctor, if in doubts. There are mental
conditions for which Tai Chi is not recommended).

There is a saying, that the "thought is real", meaning that whatever you think can become
true. This is not quite right. The thought is real, if it is the ONLY thought, if we focus on it,
fully. Most people cannot do it, as there is always some "mental noise" present in their
heads. Chi Gun and Tai Chi can help you to "empty" your head. Then you need to just tell
yourself, what you need - and your body will respond.

Tai Chi helps us to gain control over our emotions. The "normal" person, when trapped in the
negative emotion - stays there. A Tai Chi (Chi Gun) person is always aware of his / her state,
and can change it, any moment. I don't think I have to tell about the influence our negative
emotions have on our health - it is well known.
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Tai Chi is not only the self-healing and meditative technique, but also a martial art. However,
the first step is still to learn to control the energy flow in your body, the "chi". Without "chi" it
will be just the wrestling. You should not expect to learn to fight after you learn the "24
forms", as it is not intended as a self-defense technique, however, it will help you a lot, if you
continue studying the "inner" styles of kung fu.

Fair warning

One disadvantage the book has, when you compare it to the live class is the fact, that in the
class the teacher can repeat the "rules" many times. Like "keep your back straight". In the
book I can only do it here and there, otherwise the book will be too long. Nevertheless, there
is a reason teachers repeat these rules, and the reason is - the students, especially the
beginners, break these rules EVERY time they can. This was your fair warning. Learn the
"rules", or find some other name for what you are doing, as it is not going to be "Tai Chi".

Points

In the text, I am referring to some points located on the energy meridians. The list of points
can be found at the web site.

Sample

Dan Tjans
In Tai Chi, you will find references to 3 so called dan tjans: the lower dan tjan, the middle dan
tjan and the upper dan tjan.

The lower dan tjan is located 4 fingers (meaning - width of your fingers, not length) below the
belly button, more or less at the central plane of your body. On the surface, below the belly
button, it is represented by the point called tsi hai (the list of important points can be found at
the web site).

This dan tjan is the most important in Tai Chi and Chi Gun, most of our work has at least
something to do with "awakening" it and bringing energy into it.

The middle dan tjan is located at the middle line of the body, at the level of the heart.

The upper dan tjan is located between eyes and about 2 inches in.

In Chi Gun, we work a lot with middle and upper dan tjans, but here, in "Tai Chi 24 forms" we
will only mention them for geometrical references, as "bring your hands up at the level of
your middle dan tjan".

Positions
Before we begin with 24 forms, we need to learn how to walk. This is very important, and if
you do it wrong, then your Tai Chi will be no more than aerobics, and a very slow one, too. In
this chapter we are going to learn Tai Chi stands, that appear as the final positions between
steps. In the next chapter we will take a look at the steps, and in the "Rules and restrictions"
chapter we will learn some more rules, that you should apply, while doing Tai Chi.

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"Working depth".

In Tai Chi, we can not walk on the straight legs. So we bend our knees. Tai Chi masters (not
all of them) can go down and walk with their thighs parallel to the ground, but it is not a
requirement. You need to go as deep as you can WHILE being comfortable.

After you have bent your knees to bring your center of gravity to the "comfortable" depth, you
are going to walk WITHOUT jumping up and down, your center of gravity should (almost,
there are few exceptions) always move parallel to the ground.

Your back should always (again almost always, there are exceptions) be straight, and your
coccyx should be turned forward (no exceptions here).

I am going to repeat this one in "rules" chapter below, but nevertheless: the knee is ALWAYS
on top of the toes of the fully loaded foot (one that has 100 % weight on it). Not to the side,
and especially not inside.

Din boo

Pronounced "din boo", as in "book".

The 100 % of weight is on the back foot. In the

"classical" din boo, the back foot should be at 45
degrees to the direction your body faces. By the
"body" we mean hips, as all moves in Tai Chi are
done "from hips", or (which is just another way of
looking at it) from the lower dan tjan.

The front foot should point the same way your hips
are facing. This is one of the most important rules
(see "Rules and restrictions" chapter), when the foot
is "empty" (no weight on it), it is always pointing the
same direction with the hips. You turn your hips, the
empty foot turns, in the same time.

The front foot touches the ground with the base of

the toes only, the heel is up. If you draw the line from
the heel of the back foot to the base of the toes of
the front foot, you will find, that this line going the
same way hips are facing.

The front foot can be away from the back foot, or it

can be near the middle of the inner edge of it - there
are some fine distinctions and terminology to use,
but for our purposes it is the same din bu position.

Sui boo

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In the previous position, the heel of the back foot and the base of the toes of the front foot
were on the same line.

In this position, the front foot is shifted outside a little bit. If you move your front foot back in
din bu position, it will meet the back foot, the middle of the outer edge of its sole. If you move
your front foot back in sui boo, the heel of the front foot will pass the heel of the back foot, at
a very close (perhaps, a 1 millimeter) distance.

Ma boo

A "sideways" position. Weight is equally distributed between both feet. As we cannot say
which foot is "empty", there is no restriction on the way your toes are pointing, it is possible to
turn them to the sides a little. However, if you can, keep your feet parallel.

You don't have to go down very deep, though, if you can, make it low, with your thighs
parallel to the floor. Most people cannot do it - if they do it right, and it is OK.

By "do it right" I mean: a) back is straight and coccyx turned forward. If you turn it back, your
low back will have the S-shape, and this is where your Tai Chi progress stops. b) Knees on
top of toes.

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Gun boo

Pronounced "goon boo", as in "book".

The weight is 70 % on the front foot, 30 % on the back foot. The knee of the front foot on top
of the toes (it means - if you project it down, the projection will go there). The back is straight,
no bending. The hips are turned in the same direction the toes of the front foot are. The back
foot is almost parallel to the front foot (it is just a little bit turned outside). If you draw two
parallel lines on the floor, and project the center of gravity on the floor, too, then it will be in
the middle, between these lines, NOT closer to the line, that was drawn through the front
foot.

Steps
The main idea of Tai Chi is to follow the dao, where In turns into Yan, and Yan turns into In.
The leg, that has weight on it is tense, it is "Yan". The "empty" leg is "In". We walk in such a

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way, that In and Yan are constantly changing places, allowing your legs to do a lot of work,
without getting tired.

So make sure, when you have the "empty" foot, that it is relaxed as much as possible.

Hands, on the other way, should always be relaxed.

Step forward

Bend your knees at the "working depth". Bring your hands a little bit to the side (about the
width of the shoulders), in front of you. The angle between your hands and the plane where
your back is should be 30 degrees. Palms down.

Hands should be "floating", as if they weight nothing, wrists should be straight. Elbows (it is
one of the "rules") should not be pointing to the sides, instead, they should hung down,
relaxed.

Move your weight on the left foot. Do an "empty step" forward and a little bit to the side with
your right foot. The heel goes down first.

This is VERY important point, so let's talk about it in details. In Tai Chi 24 (see below, in
"rules"), only the empty foot can move (there are exceptions, every time it happens, I will
explicitly warn you). So before we do a step, we need to move all our weight to the other foot.
ALL of it.

This is not the way people walk on the street, they bring their foot in the air in front of them,
and then fall on it. In Tai Chi, it is called "double weight" and is strictly prohibited. There is a
martial explanation for it - when you are "falling", you are off balance, and your opponent will
use it to his advantage.

So, we need to bring our foot forward, and to put it on the ground BEFORE we begin shifting
the weight. Which means, that the length of our steps depends on how deep down we
brought our center of gravity, when we were choosing the "comfortable depth". Of course,
one can sit down, do a step, and then go up... In Tai Chi is called "jumping up and down" and
is illegal, too. From the martial arts perspective, when you "jump up", your balance is
compromised, when you "jump down", your ability to move is limited.

As for the "energy" point of view, if your center of gravity jumps up and down, the In does not
turn into Yan, when you change legs, so your "dynamic meditation" is compromised, too.

After you have brought an empty foot forward, move your weight on it. To do it, first
straighten your left knee, while bending the right knee. When you did it, bring your left heel
up, and only after that, lift your left foot.

Note, that as our empty foot should always point same way hips are facing, we can step
forward and to the side, but the toes should still point forward.

As before, we should avoid the double weight. It means, that we should transfer the weight
smoothly, and should NOT push with the back foot, to move few more inches forward (if you
have to push against the ground with your back foot, in order to lift it, it means that your step
was too wide).

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Note, that you go forward with your lower dan tjan, keeping your back straight, and your
coccyx turned forward.

Finally, bring the left foot towards the right foot. From this position you can do another empty
step - with the left foot, so do not put it down.

Step back

This is the opposite to the step forward, except the foot goes back, not back and to the side.

In traditional form hands are at 90 degrees, at the level of the shoulders, palms up.

Move your weight on the left foot. Keep the back straight.

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Do an empty step back. When the foot touches the ground, the leg is almost straight.
"Almost" means, that the knee should still be slightly bent. However, if we put the foot down
on the base of the toes, heel up, then how are we going to move our weight back? The knee
is already straight, and we are not allowed to fall on the back foot...

To solve this problem, bend the ankle, so that the foot goes down with its sole (actually, you
should try to move it heel down, though of course, it is not possible).

Move your weight to the back foot. Do not bend, move back with your min man point.

Bring your front foot towards the back foot. To do it, first bring up the heel, then the toes.

Step with turn

Let's say, you want to do a step East. Then the initial position will be facing North-East.

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Bend your knees, bringing your center of gravity at the "comfortable depth".

Move your weight on the right foot.

Turn your hips (and of course, the left, "empty" foot will turn the same direction) 45 degrees
to the left (East).

Do an empty step with your left foot. The direction of the step should be forward and left, at
45 degrees to the direction of the step (we face East, we step South-East). However, as we
(our hips) are facing East, so does our left foot, so it steps a bit sideways. The heel goes
down, the sole is still up.

Move 70 % of your weight on the front (left) foot. When most of your weight is on the front
foot, the "foot faces the same way hips face" rule applies to the back (right) foot. So we need
to turn it, so it is pointing forward (or almost forward, as we still have some weight on it). To
turn the foot, move the heel outside, rotating the foot around the iun tsuan point.

At the end, we are in the gun bu position.

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To do the next step, we need to move our weight (100 % of it) back on the right foot, and to
turn hips 45 degrees left (South-East). The front (left) foot goes toes up (not vertical, they just
go up a little), and turns together with hips.

Keep in mind, that the rule "knee on top of the loaded foot" still applies.

Move your weight forward, on the front (left) foot, and bring the right foot into the din boo
position, so that it is near the middle of the inner edge of the left foot. You should be facing
South-East now.

You are in the initial position for the next step. To do it, turn right 45 degrees, do an empty
step and so on.

1. Initial form.
Facing North.

Initial position: heels together, toes together, knees straight, but not locked (just slightly
bent). Palms are turned towards the body, touching the sides of the thighs.

In this position, enter the "Chi Gun state", the state of a complete mental relaxation, with no
thoughts. Feel your body growing, and dissolving. Of course, at the beginning you will just
pretend to be relaxed, later this state will become natural for you.

"Pull" your body together again, moving your attention and your weight to your right side, at
the end, 100 percent of your weight should be on your right foot.

Step to the left with your left foot, but keep your weight on the right foot. As your right knee
remains straight, the only way to do it is by putting the left foot on its toes. First, the thumb of
the left foot touches the ground, then the second toe (pointing finger), the third, and so on. In
the same time, begin shifting your weight to the left.

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After all toes are on the ground, keep moving your weight to the left, so that the outer edge of
the left foot gets in touch with the ground, first its front part, then the middle, then the outer
side of the heel.

At the end, your weight should be distributed equally between left and right feet.

By moving your weight from the thumb, by the circle to the heel, you are creating the initial
"spin", as all tai chi movements are based in the never-ending circles. This same circular
motion creates the initial spin in your lower dan tjan (feel it, or at least keep your attention
there).

Also notice, that the point in the middle of your foot (lao gun, see the list of points at the web
site) should not be pressed against the ground, it is very close, but if you take a strip of

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paper, you should be able to push it under your foot, from inside. That means, that the weight
is more on the outer edge of the foot, then on the inner side.

After the weight is on both feet, we need to turn our palms so that they face backwards. To
do it, first, lift your baby finger from the surface of your thigh, as if it "knows" where the palm
will be, and is going there. Then lift the ring finger, and so on, every time turning the palm,
too. The last, thumb is turning.

Note, that all that was said at the web site about the way your palms should be in Chi Gun,
applies to Tai Chi as well. The fingers should be straight, forming a line (not an arch) with the
palm. There should be an arch between the thumb and the pointing finger (not a sharp
angle), and there should be an arch between the thumb and a baby finger (which means the
thumb should not be in the same plane where the palm is).

Imagine, that your hands are very (infinitely) long, that they go down in the ground. Keep
your attention at the points dzjan dzi at your shoulders, making sure the shoulders are
relaxed and down.

Bring your hands up-forward to the shoulder level, keeping the feeling that they are very
long. Then (do not think of long hands anymore) bend your hands slightly, and allow your
hands to go down, until the angle between them and your body is about 30 degrees. All this
time your palms should be parallel to the ground.

While bringing hands down, bend your knees, so that you sit down to the "working" depth
(Chi Shi). The "working" depth is personal for everyone. Generally speaking, the deeper you
sit, the better, but most people cannot do that AND in the same time to follow multiple rules
and restrictions (that we are going to discuss). The way it is shown at the picture is fine for an
average Tai Chi student.

With your weight still on two feet, turn 45 degrees left, and move your hands a little bit to the
sides, as if you are expanding. This feeling of "pushing out" is called KHAI.

20
Move your weight to the right foot, in the same time bring your right hand up, and turn your
left palm up, as if you are holding the large ball. The right palm should be at the level of your
shoulder, and in terms of its horizontal position, somewhere at the level of your right nipple.
The left hand should be at the level of the belly button, almost under the right palm.

Note, that the elbows are almost straight, this is a general rule in Tai Chi - hands should be
"long".

In the same time, bring your left foot to the middle of the right foot. The left foot should touch
the ground with the base of the toes (heel up), and (see the rules and restriction chapter,
"coordinations") it should point in the same direction your hips and face are facing.

At this point your right foot, left foot, hips and face are facing the North-West.

At this point, the "separation of In and Yan" begins. From your perspective, it means few
more restrictions (see below the discussion about a double weight).

21
Rules and restrictions.
Keep your back straight.

Sometimes you will have to bend forward, either because you are not flexible enough, or
because the exercise requires so, but even then, do not move up your coccyx. Always have
it turned forward, just a little. As the other part of this restriction, the shoulders should not go
down. If you bend forward, do it with flat back, keeping your coccyx forward (which means,
your low back will be stretched).

22
The reason for this rule have a lot to do with the idea, that energy channels on your back
should be straight. Bringing your coccyx back will create an extra curve in your low back, and
the energy flow will stop (or will never start).

Relax your shoulders

Keep your shoulders relaxed and down. Always, except when explicitly told otherwise. The
attention should be always paid to the dzjan dzi points, they should not go up.

As was explained at the web site, the result of this rule is the "30 degrees" rule. Your hands
should not be in the same plane with your back. Instead, they should go only as far as 30
degreed to this plane (except when explicitly told otherwise). If we bring our hands in the
same plane with our back (down, up, or to the sides, does not mater), our shoulders
automatically go up, which is wrong.

Knee above the foot

This rule applies when your weight is on the foot. The knee should be on top of your foot,
and not to the side (especially, not inside). Tai Chi is known for healing the knee problems,
but if you do not follow this rule, you may as well create ones.

Do not look down

There is nothing there to look at. Look forward, at the direction of the exercise.

Coordinations

1. Hip and foot.

Your "empty" foot (one that have no or almost no weight on it) should always point in the
same direction where hips face.

2. Elbow - knee.

The way we move our elbows is coordinated with our knees.

3. Palm and foot.

The palm and foot are moving in synch.

Coordinations will be explained in details when we describe corresponding exercises.

Empty foot moves

In some Chi Gun forms we do have situations, when you move the "loaded" foot, one that
has weight on it. In "24 forms" we do not have it, except for the first and the last forms, that
are "transitional" entry and exit forms. In all other forms, you need to move the weight off the
foot before you can move it.

There should be no "double weight"

23
A direct result of the previous rule. If we move the foot (which means it is not on the ground
at the moment) it should be empty. No double weight.

Keep the center of gravity steady

When walking, do not jump up and down.

Long hands, straight wrists

In Tai Chi you will find, that elbows are generally less bent, than you would expect, if you had
some prior martial arts experience. Thet is due to the fact, that the "energy" is moving better
through the (almost) straight hands.

Due to the same reason, you will almost newer bend the wrists, except for the very little
angles up or down, or sideways. However, when you push, your lao goon points go forward,
which is done by combining the angle at the elbow and wrist.

There are no stops

In some Tai Chi styles there are stops, but even there the chi keeps moving. In Tai Chi 24
Chen style there are no stops. The motions are smoothly flowing into each other.

Elbows down

Elbows should always be "hanging" down. From the martial point of view, the "elbow to the
side" is an invitation for an opponent to either kick you in the armpit, or to break your
shoulder.

From the "energy" point of view, the "elbow to the side" means, that your shoulders are
tense.

2. Part horse's mane.

From the martial point of view, this is a "splitting block", it "splits" the opponent's attack ("le"
in Chinese).

So far, we ended up facing North-West. Keeping your right foot where it was, with 100 % of
the weight on it, turn your hips (and of course, your "empty" left foot turns on the spot, as it is
synchronized with your hips) West.

Step with your empty left foot forward and left, at 45 degrees to the direction of the motion
(which is West). Put is on the heel, toes up-forward.

Here we need to discuss an important implication of the rule "only empty foot can move". If
we walk with our knees straight, we will not be able to do a step and to keep the foot empty
in the same time! Most people most of the time are walking by raising the foot and then by
"falling" on it. It can not be done in Tai Chi, because we will get the "double weight".

So we bend our knees, and keep our center of gravity at the same level, as we move.
24
First, we do an "empty step", keeping ALL our weight on the back (in this case - right) foot.
We need to end up with our feet at the width of our shoulders, and not on the straight line, so
we step forward and to the side (at 45 degrees).

Note, that before we stepped, we turned at the right foot. It is very important to realize, that
the right foot is now pointing North-West (as it didn't move), and our hips are pointing West. It
is not a violation, as the right foot is not "empty".

However, when we step forward and to the side with our left foot, we MUST keep it pointing
the same direction our hips point, which means, we step at 45 degrees forward and to the
left, BUT our foot is pointing West, and not South-West.

Simultaneously with this empty step, move your right wrist inside (to the left) down and then
outside, while your left wrist should move inside, up and outside. At the end, the right wrist
should be on top of the left wrist, almost touching it, the angle between wrists is almost 90
degrees.

Note that the hands are "long" (do not bend elbows) during the entire form.

Move your weight t the left foot. When you do it, the left knee will bend, to end up on top of
the end of the left foot. Note: in some martial arts, like in Karate, the knee can not go that far,
but in Tai Chi the rules are a bit different.

In the same time, your hands should continue moving the same arches they was going, so
that the right hand ends up forward and down, slightly wider then the width of shoulders,
palm down, while the left hand ends up pointing forward and up, slightly wider then the width
of shoulders.

As you move your weight forward, your back (right) foot becomes "empty". Move the heel
outside, so that the foot spins counter clockwise around the iun tsuan point, until it is almost
parallel to the left foot (almost pointing west).

25
Move your weight back to the right foot, in the same time turning hips (and the empty left
foot) 45 degrees left. In the same time, turn your left palm, so that it faces right, and right
palm, so that it faces left. Note, that due to palm-foot coordination (see "rules" chapter), the
palm and foot turn simultaneously.

Move your weight to the left foot, first by straightening the right knee, then by lifting the right
heel, and only then - by lifting the foot. It is very important (in order to avoid the "double
weight") to NOT push with the back foot. That means, you need to coordinate width of your
steps with the depth of your "comfortable walking position". If you make a step, that is too
wide, then in order to make the next step you need either to push with the back foot (wrong),
or to have a double weight, or to deepen your position (but you are not supposed to jump).
Therefore, the length of your step is exactly the distance where you can put the heel on an
empty foot.

Move your back (right) foot forward, to the middle of your left foot (inside). This is not a final
position, as you are going to move the foot forward - right without putting any weight on it.

Move your right hand, according to the palm-foot coordination, so that at the end, when your
right foot is near the left foot (sole sliding slightly above the floor), the hands are "holding a
ball", exactly as we did before, except this time the left hand is on top.

26
We have completed the first "part horse's mane" form, and ended up in the initial position for
the second one. To do the second one, turn your hips (and the right foot) to the right, and
follow the instructions above, this time to the right.

Then do the third "part horse's mane" form. All this time you are moving West.

Important note. The steps, as well as all moves in Tai Chi, are only external manifestation of
the internal motion, that takes place in the lower Dan Tjan. Keep your attention there, and
make sure, it is always moving.

When we turn at the beginning, the turn changes into the step, and while shifting weight, we
begin to turn, preparing the next step. So it is not like step-turn-step. Keep in mind, that Tai
Chi is based on the In-Yan symbol, where the In changes into Yan and vice versa, AND the
beginning of one of them appears at the maximum of the other (otherwise, we would violate
the "no stops" rule).

From the martial perspective, step forward is an attack at the opponent's shin. That means
we cannot have our knee "straight and locked", otherwise a counterstrike will break it.

Also, moving weight from the back foot to the front foot is an attack, too. The opponent's leg,
if it is at the way, should be pushed away with your dzu san li point (the outer side of your
shin). For this reason (and because of the "knee above foot" rule) keep your knee above the
foot and not turned inside.

Tai Chi "40 forms"

Introduction
The "40 forms" Tai Tzi Tsuan (Tai Chi) set of techniques was created from the "traditional" 108
forms, by removing repetitions and some minor adjustments of the technique. The idea was to create a
straightforward form, that is shorter, but still includes all the essential movements.

27
Therefore, we now have 3 "major" forms (there are many other forms, and they are important, too.
The fact that I do not call them "major" should not misgiude you). The first is "24 forms", that by all
means should be learned first. It is easier to learn, and some skills that are assumed present in 40 or
108 forms students, are emphasized in 24 forms.

The second one is "40 forms". It is a "fully functional" one, and people that prefer to skip it and jump
right to 108, probably make a mistake.

The 108 is the third, the longest one. If you are already familiar with the "40 forms", learning "108" is
just the mater of remembering the order of already familiar techniques.

In this tutorial, we will focus on the "40 forms" of Tai Tzi Tsuan of the style Yan, called after the
master Yan Lu Chan.

Tai Tzi means "the great limit". Tsuan means "fist". The fist of the great limit. The "limit" is a
metaphor here, as many other things in Chinese philosophy, there is no limit, but only our quest for it.

Fair warning

One disadvantage the book has, when you compare it to the live class is the fact, that in the class the
teacher can repeat the "rules" many times. Like "keep your back straight". In the book I can only do it
here and there, otherwise the book will be too long. Nevertheless, there is a reason teachers repeat
these rules, and the reason is - the students, especially the beginners, break these rules EVERY time
they can. This was your fair warning. Learn the "rules", or find some other name for what you are
doing, as it is not going to be "Tai Chi".

Points

In the text, I am referring to some points located on the energy meridians. The list of points can be
found at the web site.

Sample
0. Initial form.
Tsi Shi

North.

Initial position: heels together, toes together, knees straight, but not locked (just slightly bent). Palms
are turned towards the body, touching the sides of the thighs.

In this position, enter the "Chi Gun state", also called "U-dzi" ("U" as in "book"), the state of a
complete mental relaxation, with no thoughts.

Feel your body growing, and dissolving. Of course, at the beginning you will just pretend to be
relaxed, later this state will become natural for you.

28
Concentrate on the bai huei point (top of the head), then move your attention to the lower dan tjan.

"Pull" your body together again, moving your attention and your weight to your right side, starting
from the right foot; at the end, 100 percent of your weight should be on your right foot.

As your left foot becomes "empty", step to the left with your left foot, keep your weight on the right
foot. It should be as it your left foot stepped to the left by itself. As your right knee remains (almost)
straight, the only way to do this step is by putting the left foot on its toes. First, the thumb of the left
foot touches the ground, then the second toe ("pointing finger"), the third, and so on. In the same time,
begin shifting your weight to the left.

After all toes are on the ground, keep moving your weight to the left, so that the outer edge of the left
foot gets in touch with the ground, first its front part, then the middle, then the outer side of the heel.

At the end, your weight should be distributed equally between left and right feet.

29
By moving your weight from the thumb, by the circle to the heel, you are creating the initial "spin", as
all tai chi movements are based in the never-ending circles. This same circular motion creates the
initial spin in your lower dan tjan (feel it, or at least keep your attention there).

Also notice, that the point in the middle of your foot (jyn tsuan, see the list of points at the web site)
should not be pressed against the ground, it is very close, but if you take a strip of paper, you should
be able to push it under your foot, from the side of the thumb. That means, that the weight is more on
the outer edge of the foot, then on the inner side. However, in the same time, the thumb must touch the
floor.

After the weight is on both feet, we need to turn our palms so that they face backwards. To do it, first,
lift your baby finger from the surface of your thigh, as if it "knows" where the palm will be, and is
going there. Then lift the ring finger, and so on, every time turning the palm a little, too. The last,

30
thumb is turning. Keep your attention at the finger that currently moves. Also, make sure your dzjan
dzi points (shoulders, see the list of points at the web site) are relaxed.

Note, that all that was said at the web site about the way your palms should be in Chi Gun, applies to
Tai Chi as well. The fingers should be straight, forming a line (not an arch) with the palm. There
should be an arch between the thumb and the pointing finger (not a sharp angle), and there should be
an arch between the thumb and a baby finger (which means the thumb should not be in the same plane
where the palm is).

The "meaning" of our stepping to the side with focus on the circles was "waking up" the circles in the
lower dan tjan and in our body in general. The "meaning" of the next form is to "awaken" our palms.

Imagine that there are two spheres, size of a footbal ball, right at the level of your palms. You need to
allow your palms to move around them, brushing their surface. In the same time, as your attention
goes to your palms, the palms should become warmer. When you practice Chi Gun long enough, you
will be able to turn your palms red just by focusing on them.

This little sub-form takes about 5 seconds to complete (you can do it slower if you choose to). As your
palms move, they may turn a little, to point at 45 degrees to the sides.

After your palms moved all the way back, move them forward at the same trajectories, to end up in the
position where you have started (fingers pointing down, palms turned back).

Note that we only move (bend and turn) palms, elbows and shoulders are not supposed to move during
this exercise.

31
Imagine, that your hands are very (infinitely) long, that they go down in the ground. Keep your
attention at the points dzjan dzi at your shoulders, making sure the shoulders are relaxed and down.
Hands should NOT be tense.

Bring your hands up-forward to the shoulder level, keeping the feeling that they are very long. The
coccyx should be turned forward, or (the same thing) you should push your min men point back,
keeping your back flat, with no curve forward in the waist. If you do it correct, you will be able to
raise your hands without using physical strength, even if someone staying in front of you is holding
your wrists. You will push him forward, while the force he applies to you will go down, through the
middle of your feet, into the ground. Note, that if your back is not flat, this same force will break your
balance and you will fall back.

Then (do not think of long hands anymore) bend your hands slightly, and allow your hands to go
down, until the angle between them and your body is about 30 degrees. All this time your palms
should be parallel to the ground.

While bringing hands down, bend your knees, so that your body moves down to the "working" depth
(Chi Shi). The "working" depth is personal for everyone. Generally speaking, the deeper you sit, the
better, but most people cannot do that AND in the same time to follow multiple rules and restrictions
(mentioned both in this text and at the web site). The way it is shown at the picture is fine for an
average Tai Chi student.

The most important thing to keep im mind when choosing the "working debth", as well as when doing
ANYTHING in Tai Chi, is NOT to break rules. Let's say you are going down by bending your knees.
Then at some point you will reach a limit. To sit lower, you will either have to bend forward (against
the rules: you must keep your back straight), or to move your coccyx back (against the rules: it will
bend your lower back forward. The lower back must be straight, you should always push the "min
men" point back a little bit). Or you will have to move your weight to your toes, which is wrong, too.
Therefore, you should not go down below that limit. Note, that recognizing your limits (and fixing
problems as they appear) and opponent's limits (and forcing him to break them, and therefore to loose
the balance) is an important part of Tai Chi martial techniques.

32
1. Ward-Off Left
North

Unlike in Form 24, in Form 40 we may turn on the "loaded" foot. To comply with the tai chi rules, we
need to make this foot empty WITHOUT physically moving our body towards the other foot. It may
seem impossible, but is, as the mater of fact, simple.

As your weight is on your "loaded" foot, move your attention up, from the foot to the lower dan tjan (it
may look as a little move back and then forward again). As the result, for a moment, your foot will
become "empty", while still carrying your body weight.

33
At the following picture, we move the attention ("chi", actually) up, making the foot empty, and then
turn the front foot. Note, that the "coordination" rule still applies, we can only turn the foot together
with hips.

Move your weight to the right foot and turn 45 degrees right (North-East, NE). In the same time, "take
the ball", left hand at the bottom of an imaginary sphere, right hand at top.

We need to step North from the position described above. First, bring your empty (no weight on it) left
foot towards the right foot (din bu position, facing NE).

Then turn left (N), and do an empty step North with your left foot. Note that (you should always keep
in mind things like that as doing Form 40 assumes that you are an "advanced" student) we plan to end
up in goon boo position at the end of the form. It means that you should not put your left foot to the
line that goes North from your right foot. If you do it, then your feet will be too narrow and you will
not be able to do a proper goon boo position. Instead, you need to step NW (still facing North), it will
guarantee, that in the final goon boo position your feet will be shoulderwidth apart. Note also, that the
left foot still points North (as your hips are turned North).

34
In the same time with the empty step, move your left hand up, fingers point to the right, wrist (where
you would usually wear watches) pointing outside. Move the right hand down, palm down, fingers
pointing forward. Half-way, when your hands meet, the fingers of your right hand should touch the
inner side of the left wrist (the pulse). We do not exaggerate it in this form, but this is a (reduced)
push, as if you are making your personal space larger by pushing with your right hand onto your left
hand and with your left hand onto your opponent. Once again, in this form it is just something to keep
in mind, not the actual push. In the same time (when hands touch each other) your left heel should
touch the floor.

35
Move 70% of your weight to your left foot to end up in the left goon boo facing North. As you are
moving your weight, move your left hand forward at the level of your middle dan tjan (the heart), as if
you are pushing against something. Your right hand goes down and to the side. It ends up at the level
of your hip, 30 degrees forward from the plane where your body is (see "rules" listed at the web site).

Turn right (East) on your loaded left foot, the final position is right din bu, hands holding a ball.
36
2. Grasp the sparrow's tail
Lan Tsuevei

East

Initial position: left din bu, hands in the "holding a ball" position, facing East.

This form is one of the most important in Tai Chi, as it includes most of its basic principles.

Phen (pheng)

Block the attack at the face level with your right hand. The palm goes up approximately to the eye
level, at the beginning its thumb is up (he gu point up), at the end it should be baby finger up.

The hand is lifted only by the shoulder joint, while the elbow does not bend. Keep in mind that, as
always, the shoulder should remain relaxed, and DOWN, do not lift the shoulder (by "shoulder" here
we mean the shoulder joint, as the hand goes up, the shoulder joint should go down).

In the same time, bring your left hand towards the solar plexis, by the small curve, blocking it, palm
forward, fingers up.

In the same time do an empty step forward at 45 degrees, heel touches the floor first.

Move your weight forward, to end up in the right goon boo, facing East.

37
Lui

"Give the hands away", entering a fully relaxed state. Every move in Tai Chi begins and ends in a
fully relaxed (not weak, but mentally relaxed) state called "u dzi" ("u" as in "book"). The relaxation is
an inner thing, some kind of readiness to move in any direction without resistance or delay. Also, keep
in mind, that "relaxed" hands have nothing to do with high amplitude waving hands, the "lui" is a
compact and fully controlled technique. As soon as you enter an empty state, the next movement will
appear by itself, from this emptiness.

Turn both hands. If the palm was up, it will be down, if it was down, it will face up. In our case, turn
the right hand palm down, and left hand palm up. Keep your palms parallel to the ground and at the
same level. It is necessary to lock your opponent's elbow properly (as one of the possible
38
interpretations). Keep your fingers straight - even if you work with the real partner, this is a push with
palms, not a grasp.

The idea of lui (there are many variations of this technique) is to guide opponent's power, so that you
are unaffected, while he loses balance.

Turn the back (left) foot a little bit outside, move your weight on it, and pull opponent's hand in front
of your center (lower dan tjan), parallel to the ground.

Note, that the term "pull" above is not quite correct. You are not pulling, but rather pushing down with
your hands and moving your opponent around by turning your hips.

As you turn your hips, the foot of the front (right) leg should turn, too, pointing in the same direction
with hips.

Also note, that we are NOT moving hands sideways on this technique. They are in front of our body
all the time. By turning our hips, we may create an illusion of hands moving to the side, but it is just
an illusion. This is a very important detail, used in many martial arts, from Tai Chi, to Aikido: when
you pull with your hands, you can only produce a fraction of the power that you can create by turning
hips instead. This is a simple mechanics: your hips are stronger than your hands.

Also, if you pull by moving your hands to the side, your right armpit will eventually close, which is
against the principles. Your opponent can use it by pushing on your elbow, if the armpit is closed, you
will have no power to push back.

39
Dzi

Move your front (right) hand by the circle down, then up in front of your solar plexis. The final
position should be the following: the hand (from the wrist to the elbow) parallel to the ground and to
the chest, the distance between the hand and the chest is about two widths of a palm. The left hand
touches the right wrist (a baby finger is at the pulse), fingers of the left hand pointing up. If you stay in
front of the mirror, you should be able to see fingers of your left hand, except for the last (closer to
wrist) joints.

Move your weight to the front foot (goon boo position), push forward with your right hand (between
wrist and shoulder), and push at your right hand with your left palm. However, during the weight
transition your right hand should remain at the same distance from your chest. It means, as in the "lui"
above, that we are using the power of hips, not the power of hands. Only at the end you may "extend"
the circle your hands forming, as if you breath in, increasing your personal space. At that point your
hand may move forward a bit, increasing the distance between it and your chest.

Keep your attention at the lao gun point (see list of points, awailable at the web site), and make sure
your fingers are straight and stretched out, as opposed to half-bent and weak.

40
An

Allow your left hand to "crawl" forward around the right wrist (from the thumb / pulse towards the
baby-finger), the final position is: hands extended forward at the shoulders level, wrists crossed. Make
sure wrists are straight (not bent).

The "an" means "waves".

Move your wrists apart, in the position "hands are forward at the level of shoulders".

Move your weight on the back foot, in the same time hands move a little bit sideways and down. Then
push forward, think of pushing opponent's shoulders.
41
Unlike in Form 24, in Form 40 we do not lift the foot when moving weight back (in this particular
exercise).

Note, that you shouldn't move your hands down too much, or you may end up in a position, from
which it is not comfortable to perform a push forward.

42
Transition to the next form

Turn left on the loaded right foot, 180 degrees. Your body should rotate around a vertical spine,
without moving weight to the other foot.

During this spin, your hands should slide along the inner surface of an imaginary sphere (or cylinder),
imagine, that you are being pushed back and you need to turn and to direct the pushing force around
you. Your body is turning using this imaginary "pushing force, that comes to you through your hands.
Do not bend your elbows.

It is important to keep in mind that this turn, as well as all Tai Chi moves, originates in your hips.

Bring the left foot to the right foot, its toes touching the floor (din bu position, facing West). Later in
the next form it will do a step West, to end up in a left goon boo position (West).

43
3. Single whip.
Dan Bjan

West

Initial position: left din bu, facing West. Right hand forms a "claw", at the level of a shoulder, left
hand is palm up, its fingers touching the right wrist at the pulse area.

44
How to form a "claw" (a hook): the four fingers should touch the side of a thumb, imitating the grasp
on an imaginaginary opponent's hand. DO NOT bend the wrist.

Do an empty step towards West with the left foot, heel down, at 45 degrees, so that we eventually end
up in a proper goon boo.

Move the right hand back a little bit, but make sure it is still 30 degrees forward and NOT in the same
plane where the body is. In the "whip", at the very end, we are going to turn the body right a little, and
it may create an illusion of the right hand being in the same plane with the back. It is not so, it is still
30 degrees, as stated in the "rules" at the web site.

As you turn your body, the left hand moves too, together with the shoulder and NOT by itself. At the
end of a turn, the right hand goes a little (just a little) up, and the left hand goes a little bit down. In the
same time, the left wrist bends up, but just slightly, the wrist is still almost straight.

In the final position your shoulders should be turned inside a little bit more than your hips. Your left
hand should be at the shoulder level.

45
Keep in mind, that all moves come from the hips. Particularly, in the "whip", you need to turn first,
and only then to do an empty step. It is not allowed to turn and step in the same time.

Unlike in Form 24, where the opponent's punch is aimed at your face, in the Form 40 it is aimed at
your chest. Your blocking (left) hand should move accordingly.

The meaning of this form is: 1) while turning, we have blocked the opponent's punch, and lifted his
hand. 2) while doing an empty step, we pushed his hand to the side. 3) while moving forward into a
gun bo position, we pushed his hand down with our hand.

Keep in mind, that hands and legs should move in a synchronized way. This is the reason Tai Chi is
called a dynamic meditation - by doing complex synchronized forms we achieve the inner emptiness
and relaxation. In this particular form we have 3 parts (turn - step - goon boo) and 3 hand techniques,
synchronized together.

Also keep in mind (as always) that the center of gravity should not go up and down - it is moving
parallel to the ground.

Keep your hands "long", do not bend elbows too much, and do not bring your hands too close to your
body. If you do it in a combat situation, the punishment will follow, immediately.

4. Raise hands
Ti Show Hanshi

North

Turn right (North) on your loaded left foot and bring both hands down by circles, half way they move
down-outside, the second half down-inside (towards the central line). As your hands go down, the
thumbs should point down.

Turn palms fingers up and bring hands up in front of your body.

In the final position, fingers of the left hand should point at the right elbow, and the fingers of the right
hand should point up. The right hand (its fingertips) is at the level of your chin.

You are now in the sui bu position, the front foot is touching the floor with its heel. Make sure your
armpits are "empty".

46
47
Note that it is a "position", not a martial technique. You are supposed to simply raise your hands, not
to block or attack someone. We simply did opening and closing and ended up in sui bu facing NE.

By the way, regardless the fact that, unlike in 24 forms, we do not have to move the weight on the
back foot in order to turn the front one, nothing prevents you from doing it, especially if you have sore
knee, or some problems with the balance.

Continue to Tai Chi '40 forms' eBook

Free Taichi and Chi Gun Course

Tai Chi "108 forms"

Introduction
The "108 forms" Tai Tzi Tsuan (Tai Chi) set of techniques is a "traditional" form of the Yan style. It
presents the style almost exactly as it was originally introduced by Yan Lu Chan. If you are looking
for the spirit of the Yan style, you need to learn it.

The 108 is the third (among 24, 40 and 108), the longest one. If you are already familiar with the "40
forms", learning "108" is just the mater of remembering the order of already familiar techniques.
However, the overall feeling is quite different, some people may say that the "40 forms" is better for
them, and some prefer "108 forms".

Note, that This form (as well as two shotter ones) is both meditation and martial. In terms of martial
applications, you will find the "108" quite similar to "40", however thare are some important
differences, that makes it richer. As for the meditation aspect, you will find it very poverfull, both

48
because of the way techniques are arranged, one after another, and because it simply is the longest
one.

Tai Tzi means "the great limit". Tsuan means "fist". The fist of the great limit. The "limit" is a
metaphor here, as many other things in Chinese philosophy, there is no limit, but only our quest for it.

Fair warning

One disadvantage the book has, when you compare it to the live class is the fact, that in the class the
teacher can repeat the "rules" many times. Like "keep your back straight". In the book I can only do it
here and there, otherwise the book will be too long. Nevertheless, there is a reason teachers repeat
these rules, and the reason is - the students, especially the beginners, break these rules EVERY time
they can. This was your fair warning. Learn the "rules", or find some other name for what you are
doing, as it is not going to be "Tai Chi".

Points

In the text, I am referring to some points located on the energy meridians. The list of points can be
found at the web site.

Sample
1. Preparation.

North

Initial position: heels together, toes together, knees straight, but not locked (just slightly bent). Palms
are turned towards the body, touching the sides of the thighs.

In this position, enter the "Chi Gun state", also called "U-dzi" ("U" as in "book"), the state of a
complete mental relaxation, with no thoughts.

Feel your body growing, and dissolving. Of course, at the beginning you will just pretend to be
relaxed, later this state will become natural for you.

Concentrate on the bai huei point (top of the head), then move your attention to the lower dan tjan.

49
2. Step Out, Raise and Lower Hands

North

"Pull" your body together again, moving your attention and your weight to your right side, starting
from the right foot; at the end, 100 percent of your weight should be on your right foot.

As your left foot becomes "empty", step to the left with your left foot, keep your weight on the right
foot. It should be as it your left foot stepped to the left by itself. As your right knee remains (almost)
straight, the only way to do this step is by putting the left foot on its toes. First, the thumb of the left
foot touches the ground, then the second toe ("pointing finger"), the third, and so on. In the same time,
begin shifting your weight to the left.

After all toes are on the ground, keep moving your weight to the left, so that the outer edge of the left
foot gets in touch with the ground, first its front part, then the middle, then the outer side of the heel.

At the end, your weight should be distributed equally between left and right feet.

50
By moving your weight from the thumb, by the circle to the heel, you are creating the initial "spin", as
all tai chi movements are based in the never-ending circles. This same circular motion creates the
initial spin in your lower dan tjan (feel it, or at least keep your attention there).

Also notice, that the point in the middle of your foot (jyn tsuan, see the list of points at the web site)
should not be pressed against the ground, it is very close, but if you take a strip of paper, you should
be able to push it under your foot, from the side of the thumb. That means, that the weight is more on
the outer edge of the foot, then on the inner side. However, in the same time, the thumb must touch the
floor.

After the weight is on both feet, we need to turn our palms so that they face backwards. To do it, first,
lift your baby finger from the surface of your thigh, as if it "knows" where the palm will be, and is
going there. Then lift the ring finger, and so on, every time turning the palm a little, too. The last,

51
thumb is turning. Keep your attention at the finger that currently moves. Also, make sure your dzjan
dzi points (shoulders, see the list of points at the web site) are relaxed.

Note, that all that was said at the web site about the way your palms should be in Chi Gun, applies to
Tai Chi as well. The fingers should be straight, forming a line (not an arch) with the palm. There
should be an arch between the thumb and the pointing finger (not a sharp angle), and there should be
an arch between the thumb and a baby finger (which means the thumb should not be in the same plane
where the palm is).

The "meaning" of our stepping to the side with focus on the circles was "waking up" the circles in the
lower dan tjan and in our body in general. The "meaning" of the next form is to "awaken" our palms.

Imagine that there are two spheres, size of a footbal ball, right at the level of your palms. You need to
allow your palms to move around them, brushing their surface. In the same time, as your attention
goes to your palms, the palms should become warmer. When you practice Chi Gun long enough, you
will be able to turn your palms red just by focusing on them.

This little sub-form takes about 5 seconds to complete (you can do it slower if you choose to). As your
palms move, they may turn a little, to point at 45 degrees to the sides.

After your palms moved all the way back, move them forward at the same trajectories, to end up in the
position where you have started (fingers pointing down, palms turned back).

Note that we only move (bend and turn) palms, elbows and shoulders are not supposed to move during
this exercise.

52
Imagine, that your hands are very (infinitely) long, that they go down in the ground. Keep your
attention at the points dzjan dzi at your shoulders, making sure the shoulders are relaxed and down.
Hands should NOT be tense.

Bring your hands up-forward to the shoulder level, keeping the feeling that they are very long. The
coccyx should be turned forward, or (the same thing) you should push your min men point back,
keeping your back flat, with no curve forward in the waist. If you do it correct, you will be able to
raise your hands without using physical strength, even if someone staying in front of you is holding
your wrists. You will push him forward, while the force he applies to you will go down, through the
middle of your feet, into the ground. Note, that if your back is not flat, this same force will break your
balance and you will fall back.

Then (do not think of long hands anymore) bend your hands slightly, and allow your hands to go
down, until the angle between them and your body is about 30 degrees. All this time your palms
should be parallel to the ground.

While bringing hands down, bend your knees, so that your body moves down to the "working" depth
(Chi Shi). The "working" depth is personal for everyone. Generally speaking, the deeper you sit, the
better, but most people cannot do that AND in the same time to follow multiple rules and restrictions
(mentioned both in this text and at the web site). The way it is shown at the picture is fine for an
average Tai Chi student.

The most important thing to keep im mind when choosing the "working debth", as well as when doing
ANYTHING in Tai Chi, is NOT to break rules. Let's say you are going down by bending your knees.
Then at some point you will reach a limit. To sit lower, you will either have to bend forward (against
the rules: you must keep your back straight), or to move your coccyx back (against the rules: it will
bend your lower back forward. The lower back must be straight, you should always push the "min
men" point back a little bit). Or you will have to move your weight to your toes, which is wrong, too.
Therefore, you should not go down below that limit. Note, that recognizing your limits (and fixing
problems as they appear) and opponent's limits (and forcing him to break them, and therefore to loose
the balance) is an important part of Tai Chi martial techniques.

53
3. Ward-Off Left

North

Unlike in Form 24, in Form 108 we may turn on the "loaded" foot. To comply with the Tai Chi rules,
we need to make this foot empty WITHOUT physically moving our body towards the other foot. It
may seem impossible, but is, as the mater of fact, simple.

As your weight is on your "loaded" foot, move your attention up, from the foot to the lower dan tjan (it
may look as a little move back and then forward again). As the result, for a moment, your foot will
become "empty", while still carrying your body weight.

At the following picture, we move the attention ("chi", actually) up, making the foot empty, and then
turn the front foot. Note, that the "coordination" rule still applies, we can only turn the foot together
with hips.
54
Move your weight to the right foot and turn 45 degrees right (North-East, NE). In the same time, "take
the ball", left hand at the bottom of an imaginary sphere, right hand at top.

We need to step North from the position described above. First, bring your empty (no weight on it) left
foot towards the right foot (din bu position, facing NE).

Then turn left (N), and do an empty step North with your left foot. Note that (you should always keep
in mind things like that as doing Form 108 assumes that you are an "advanced" student) we plan to
end up in goon boo position at the end of the form. It means that you should not put your left foot to
the line that goes North from your right foot. If you do it, then your feet will be too narrow and you
will not be able to do a proper goon boo position. Instead, you need to step NW (still facing North), it
will guarantee, that in the final goon boo position your feet will be shoulderwidth apart. Note also, that
the left foot still points North (as your hips are turned North).

55
In the same time with the empty step, move your left hand up, fingers point to the right, wrist (where
you would usually wear watches) pointing outside. Move the right hand down, palm down, fingers
pointing forward. Half-way, when your hands meet, the fingers of your right hand should touch the
inner side of the left wrist (the pulse). We do not exaggerate it in this form, but this is a (reduced)
push, as if you are making your personal space larger by pushing with your right hand onto your left
hand and with your left hand onto your opponent. Once again, in this form it is just something to keep
in mind, not the actual push. In the same time (when hands touch each other) your left heel should
touch the floor.

56
Move 70% of your weight to your left foot to end up in the left goon boo facing North. As you are
moving your weight, move your left hand forward at the level of your middle dan tjan (the heart), as if
you are pushing against something. Your right hand goes down and to the side. It ends up at the level
of your hip, 30 degrees forward from the plane where your body is (see "rules" listed at the web site).

Turn right (East) on your loaded left foot, the final position is right din bu, hands holding a ball.
57
4. Grasp the sparrow's tail

East

Initial position: left din bu, hands in the "holding a ball" position, facing East.

This form is one of the most important in Tai Chi, as it includes most of its basic principles.

Phen (pheng)

Block the attack at the face level with your right hand. The palm goes up approximately to the eye
level, at the beginning its thumb is up (he gu point up), at the end it should be baby finger up.

The hand is lifted only by the shoulder joint, while the elbow does not bend. Keep in mind that, as
always, the shoulder should remain relaxed, and DOWN, do not lift the shoulder (by "shoulder" here
we mean the shoulder joint, as the hand goes up, the shoulder joint should go down).

In the same time, bring your left hand towards the solar plexis, by the small curve, blocking it, palm
forward, fingers up.

In the same time do an empty step forward at 45 degrees, heel touches the floor first.

Move your weight forward, to end up in the right goon boo, facing East.

58
Lui

"Give the hands away", entering a fully relaxed state. Every move in Tai Chi begins and ends in a
fully relaxed (not weak, but mentally relaxed) state called "u dzi" ("u" as in "book"). The relaxation is
an inner thing, some kind of readiness to move in any direction without resistance or delay. Also, keep
in mind, that "relaxed" hands have nothing to do with high amplitude waving hands, the "lui" is a
compact and fully controlled technique. As soon as you enter an empty state, the next movement will
appear by itself, from this emptiness.

Turn both hands. If the palm was up, it will be down, if it was down, it will face up. In our case, turn
the right hand palm down, and left hand palm up. Keep your palms parallel to the ground and at the
same level. It is necessary to lock your opponent's elbow properly (as one of the possible
59
interpretations). Keep your fingers straight - even if you work with the real partner, this is a push with
palms, not a grasp.

The idea of lui (there are many variations of this technique) is to guide opponent's power, so that you
are unaffected, while he loses balance.

Turn the back (left) foot a little bit outside, move your weight on it, and pull opponent's hand in front
of your center (lower dan tjan), parallel to the ground.

Note, that the term "pull" above is not quite correct. You are not pulling, but rather pushing down with
your hands and moving your opponent around by turning your hips.

As you turn your hips, the foot of the front (right) leg should turn, too, pointing in the same direction
with hips.

Also note, that we are NOT moving hands sideways on this technique. They are in front of our body
all the time. By turning our hips, we may create an illusion of hands moving to the side, but it is just
an illusion. This is a very important detail, used in many martial arts, from Tai Chi, to Aikido: when
you pull with your hands, you can only produce a fraction of the power that you can create by turning
hips instead. This is a simple mechanics: your hips are stronger than your hands.

Also, if you pull by moving your hands to the side, your right armpit will eventually close, which is
against the principles. Your opponent can use it by pushing on your elbow, if the armpit is closed, you
will have no power to push back.

60
Dzi

Move your front (right) hand by the circle down, then up in front of your solar plexis. The final
position should be the following: the hand (from the wrist to the elbow) parallel to the ground and to
the chest, the distance between the hand and the chest is about two widths of a palm. The left hand
touches the right wrist (a baby finger is at the pulse), fingers of the left hand pointing up. If you stay in
front of the mirror, you should be able to see fingers of your left hand, except for the last (closer to
wrist) joints.

Move your weight to the front foot (goon boo position), push forward with your right hand (between
wrist and shoulder), and push at your right hand with your left palm. However, during the weight
transition your right hand should remain at the same distance from your chest. It means, as in the "lui"
above, that we are using the power of hips, not the power of hands. Only at the end you may "extend"
the circle your hands forming, as if you breath in, increasing your personal space. At that point your
hand may move forward a bit, increasing the distance between it and your chest.

Keep your attention at the lao gun point (see list of points, awailable at the web site), and make sure
your fingers are straight and stretched out, as opposed to half-bent and weak.

61
An

Allow your left hand to "crawl" forward around the right wrist (from the thumb / pulse towards the
baby-finger), the final position is: hands extended forward at the shoulders level, wrists crossed. Make
sure wrists are straight (not bent).

The "an" means "waves".

Move your wrists apart, in the position "hands are forward at the level of shoulders".

Move your weight on the back foot, in the same time hands move a little bit sideways and down. Then
push forward, think of pushing opponent's shoulders.
62
Unlike in Form 24, in Form 108 we do not lift the foot when moving weight back (in this particular
exercise).

Note, that you shouldn't move your hands down too much, or you may end up in a position, from
which it is not comfortable to perform a push forward.

63
Transition to the next form

Turn left on the loaded right foot, 180 degrees. Your body should rotate around a vertical spine,
without moving weight to the other foot.

During this spin, your hands should slide along the inner surface of an imaginary sphere (or cylinder),
imagine, that you are being pushed back and you need to turn and to direct the pushing force around
you. Your body is turning using this imaginary "pushing force, that comes to you through your hands.
Do not bend your elbows.

It is important to keep in mind that this turn, as well as all Tai Chi moves, originates in your hips.

Bring the left foot to the right foot, its toes touching the floor (din bu position, facing West). Later in
the next form it will do a step West, to end up in a left goon boo position (West).

64
5. Single whip.

West

Initial position: left din bu, facing West. Right hand forms a "claw", at the level of a shoulder, left
hand is palm up, its fingers touching the right wrist at the pulse area.

How to form a "claw" (a hook): the four fingers should touch the side of a thumb, imitating the grasp
on an imaginaginary opponent's hand. DO NOT bend the wrist.

65
Do an empty step towards West with the left foot, heel down, at 45 degrees, so that we eventually end
up in a proper goon boo.

Move the right hand back a little bit, but make sure it is still 30 degrees forward and NOT in the same
plane where the body is. In the "whip", at the very end, we are going to turn the body right a little, and
it may create an illusion of the right hand being in the same plane with the back. It is not so, it is still
30 degrees, as stated in the "rules" at the web site.

As you turn your body, the left hand moves too, together with the shoulder and NOT by itself. At the
end of a turn, the right hand goes a little (just a little) up, and the left hand goes a little bit down. In the
same time, the left wrist bends up, but just slightly, the wrist is still almost straight.

In the final position your shoulders should be turned inside a little bit more than your hips. Your left
hand should be at the shoulder level.

Keep in mind, that all moves come from the hips. Particularly, in the "whip", you need to turn first,
and only then to do an empty step. It is not allowed to turn and step in the same time.

66
Unlike in Form 24, where the opponent's punch is aimed at your face, in the Form 108 it is aimed at
your chest. Your blocking (left) hand should move accordingly.

The meaning of this form is: 1) while turning, we have blocked the opponent's punch, and lifted his
hand. 2) while doing an empty step, we pushed his hand to the side. 3) while moving forward into a
gun bo position, we pushed his hand down with our hand.

Keep in mind, that hands and legs should move in a synchronized way. This is the reason Tai Chi is
called a dynamic meditation - by doing complex synchronized forms we achieve the inner emptiness
and relaxation. In this particular form we have 3 parts (turn - step - goon boo) and 3 hand techniques,
synchronized together.

Also keep in mind (as always) that the center of gravity should not go up and down - it is moving
parallel to the ground.

Keep your hands "long", do not bend elbows too much, and do not bring your hands too close to your
body. If you do it in a combat situation, the punishment will follow, immediately.

6. Raise Hands, Shoulder Stroke

NE

Turn right (North-East) on your loaded left foot and bring both hands down by circles, half way they
move down-outside, the second half down-inside (towards the central line). As your hands go down,
the thumbs should point down.

Turn palms fingers up and bring hands up in front of your body.

In the final position, fingers of the left hand should point at the right elbow, and the fingers of the right
hand should point up. The right hand (its fingertips) is at the level of your chin.

You are now in the sui bu position, the front foot is touching the floor with its heel. Make sure your
armpits are "empty".

67
Note that it is a "position", not a martial technique. You are supposed to simply raise your hands, not
to block or attack someone. We simply did opening and closing and ended up in sui bu facing NE.

By the way, regardless the fact that, unlike in 24 forms, we do not have to move the weight on the
back foot in order to turn the front one, nothing prevents you from doing it, especially if you have sore
knee, or some problems with the balance.

After the "raise hands" part, we do the "shoulder stroke" part.

Do a "small lui", in the same time, bring the front (right) foot close to the left one, assuming the din bu
position.

Step forward (NE) with your right foot, to the right goon boo position. Note, that as we need to end up
in the goon boo facing NE, the step is performed to the East. If we step to NE, then either goon boo
will be facing North, or feet will be on a line, rather then shoulderwidth apart.
68
As we do a step, bend a STRAIGHT back forward at 45 degrees, performing a "dzi" (pushing)
technique. Think of stopping the opponent's legs, or pushing at the shoulders of an opponent that is
tryiong to grab your legs.

The right wrist should be straight, the pushing is performed with the forearm. Fingers of the left hand
are at the right wrist (the pulse area), reinforsing the right hand.

This pushing is done by becoming "round", as if you expand in all directions. It shouldn't be done with
hands only.

Note, that the "rules" still apply, the front knee shouldn't go forward beyond the toes of the same foot.

It is also important to keep in mind the way our hips work in this (and all other) techniques. When we
do a "lui", hips turn left, not hands - hands are still in front of your body. Then you turn right, and only
then step to goon boo.
69
7. White crane spreads wings

West

Transition from the previous form

Turn left (West) on your loaded right foot. Your hands should remain in the same position as at the
end of the previous form (relative to the shoulders). As you turn, bring your back in the vertical
position. Hands will go up with the shoulders. This can be considered as a martial technique, you may
notice, that there is a lot of power in this simple turn, and you can push away your opponent as you do
it.

Near the end of the turn, bring the left foot to the right one, assuming the left din boo. As you do it,
turn your hips 45 degrees right (NW).

Here we "push out", not that much in the physical space, but mostly mentally, increasing the size of a
sphere formed by our hands. It is done not by pushing out with your hand, but by stretching out the
fingers of the right hand.

70
White crane

Turn your hips left (W), step to a sui bu position with your left foot. Left hand moves down and to the
side, as if blocking a low attack. The right hand (unlike in Form 24) doing a wery short, low amplitude
slap in the opponent face, it does so by moving about 5 inches forward and in the same time bending
(a little!) in the wrist, so that the "heel" of a palm goes forward.

71
When you do a final "slap", there is always a temptation to lower your position. You are not supposed
to do it.

Again, note the way hips work. When you turn your hips left, they add a great deal to the "slap" you
performing with your right palm, as well as to the block you do with the left one. As always, we are
using power of hips, not power of hands (one of the few reasons is that hips are much stronger).

8. Brush knee
72
West

After the "white crane", do the transition form. In this form the right hand moves inside (towards the
central line), its palm turning towards the face (it is a blocking technique).

The final position of this transition form is as follows: body is turned 45 degrees left, left hand
pointing left and forward (more forward than left) at the shoulder level, its elbow down and palm up.
Fingers of the right hand point to the left elbow, right palm is down. The distance between the right
palm and the body (it is in front of the middle dan tjan) should be about two widths of a palm, it is
very important NOT to bring your hand too close to the body.

The left foot at the end of a transitional form remains on the same spot on the floor, turning with the
hips (as an "empty" foot should, according to the rules).

73
74
Turn your body right, and bring the left foot towards the fight foot (left din bu position). In the same
time continue moving hands, performing exactly the same circles, so that they end up in the position
that is reversed, relative to what was described above: right hand is pointing right and forward, left
fingers near the right elbow.

Do an empty step with your left foot (your body will turn left, of course), put your left hand on the
imaginary opponent's fist that is attacking your stomach at the level of a belly button. In the same
time, bring your right palm towards the temple, as shown at the picture.

Note, that the right hand moves to the temple by a circle, as if going around an imaginary sphere.
75
Move your weight forward (left goon boo position), the body turns left a little bit more, the left hand
pushes (with the palm, at the side of a baby finger) the opponent's hand to the left, moving in a circle,
as if brushing the knee. Note, that the left hand does not move left by itself, it is still in front of your
body, that is the body that turns.

In the same time, extend the rught hand forward, touching (pushing) the opponent's chest at the level
of the middle dan tjan. Note, that the wrist is almost straight here, as a general rule in Yan style Tai
Chi, we do not bend the wrist, only the minor bending is allowed, barely to "show" the technique.

76
9. Play the lute

West

Initial position: same as the final position of "brush knee" above. You are in the left goon boo, left
hand is above the left knee and a bit outside, it have just blocked the opponent punch in the stomach
and pushed the attacker's hand to the outside. The right hand is forward, touching the middle dan tjan
of an opponent.

From this position, step forward with the back (right) foot. This kind of a step (a sub-step, just to give
it a name) is performed when you need to release the front foot, making it empty. The back (right) foot
moves forward so that its toes are at the line of the heel of a front foot (the line is perpendicular to the
direction of an attack, it goes fron N to S in our case). The distance (along that line) between feet is
about two fists. Note, that (considering the fact, that the back foot will eventually turn 45 degrees to
the right) this distance gives us a chance to end up in a proper sui bu position.

The opponent moves his hand around your blocking hand and punches you in the stomach.

Bring your left palm a bit up, its palm inside (towards the central line), and block the opponent's elbow
inside. In the same time, the right palm touches the opponent's hand near the wrist (a bit towards the
elbow, if you do it at the wrist, it will bend and the opponent will escape), pushing it inside, too.

This way the opponent's hand is locked, and you can control his body through it.

Bring your left foot up (width of a palm is enough) and down on the heel, it is a kick in the opponent's
foot. In the same time, your hands should do the push forward (width of a palm is enough), sending an
impulse into the opponent.

77
78
10, 11, 12. Brush knee

West, 3 times

After the "lute", turn your hips 45 degrees right. As you do it, pull your front (left) foot to the din boo
position. In the same time, the right hand goes "to the side" (it seems that it does, due to the body turn.
In reality, it is still almost perpendicullar to the shoulders). The left hand ends up pointing to the right
elbow. This is the same hand technique we have already seen in the "transition form" of the "white
crane", as well as in the "brushing the knee".

Do the first "brushing the knee", as described above: step forvard to the left goon boo, the left hand
brushing, the right hand pushing.

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Turn 45 degrees left on your loaded left foot. Move your weight on your left (front) foot and step
forward with your right foot, in the right din bu position. As you do the step, bring hands through the
"holding a ball" position, to the already familiar position with the left hand pointing left-forward,
fingers of the right hand pointing at the left elbow.

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81
Repeat the "brush knee" step, you need to do it three times alltogether, stepping forward with the left,
right and left foot again.

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Important notes:

Do not fall on your foot when doing steps. See the description of "empty steps".

Make sure hands and feet start and stop moving in synch. In this particular technique there is an equal
number on hand and feet moves, so it should be easy, provided that you keep an eye on it.

Make sure your center of gravity does not jump up and down as you walk.

The "brushing" is done by a small circle. Also, as one hand goes down, the other goes up, as one hand
goes forward, the other goes back.
83
Fingers of lower hand in the final position are forward, not down. Palm is down.

The "pushing" hand is in front of your middle dan tjan in its final position.

13. Play the lute

West

See #9

14. Brush knee

West

See #10

15. Parry, deflect and punch

West

Bring your left hand up at the lower chest / upper stomach level, palm down, fingers pointing forward.
The idea is to put your palm on top of opponent's attacking hand (attack aimed at your stomach), it is a
84
variation of the lui technique. In the same time, bring your right hand towards the left side of your
ribcage, under the left elbow, making a fist. As you do it, turn your body left at 45 degrees.

Now you need to slap opponent's hand (the same one you have blocked) by the right arm, the slap
goes down, and then to push it to the right by turning your body right. Do it while moving your weight
on your left foot, the right fist goes up from under the left elbow, and the left palm goes left (to the
side of your body) and down.

Make sure the fist is relaxed, but still, it should be a "correct" fist, with straight wrist.

85
Put your right foot down (it is a kick at opponent's foot), the final heel position should be as in sui bu.
In the same time, your left hand should continue moving to the side of your body and down by a small
circle. The right fist delivers a slap (which is a block, or a control you apply to opponent's hand).

Note that at first you turn your body left, and now it is facing forward (West, the direction of an
attack). Later in this form you will step forward turning your body right, and then punch while turning
it forward again. It is very important to make sure that hands and legs move in synch, they begin and
end "sub-forms" simultaneously. Particularly, at the first part of the form (right fist under the elbow),
you should finish turning your body and pringing your right fist under the left elbow in the same time
and simultaneously with the weight transfer (on the left foot).

In the second part (slap down with the right fist), the body turn (forward), the slap and the right heel
touching the ground should occur at the same time.

Move your weight on the front (right) foot. Note, that we need (at the end of the form) to get to a goon
boo position. As the right foot will be the back one (after the current step we are going to do one more,
with the left foot), it should be at 45 degrees to the right relative to the direction of an attack. To do so,
we need to turn the body 45 degrees to the right, as the right foot is "empty", it will turn with the body
(hips). Then and only then we can transfer the weight on the right foot.

Important! Turning and transfering weight at the same time creates the "double weight", which is one
of the most common errors in Yan style Tai Chi.

As you turn, move your hands down and to the sides by circles. Then (continue the hand's curve-like
trajectory) move your left hand forward, as if you are about to block the opponent's fist at the very
beginning of a punch. In the same time, bring your right fist towards your hips, at the "ready to punch"
position.

Turn your body forward, left hand beginning (just beginning) to move towards the central line of your
body (blocking towards you and inside). Step forward (at 45 degrees to end up in a proper goon boo)
with your left foot.

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Move your weight on your left foot (goon boo position, West) and punch with the right fist at the level
of your middle dan tjan (heart). The left hand should perform the block with the palm, towards your
body, in the final position it should be fingers up, palm to the right (left palm facing the right elbow).

87
16. Apparent Withdraw and Push

West

This technique is similar to the last part of a "sparrow", but hands should not go down that much. First,
bring your left palm under the right hand, as if you are creating a fence bewteen your right hand and
opponent's hand.

Then move your left palm towards the right wrist. In the same time: a) open the right fist, b) begin
turning hands around the middle fingers, towards thumbs. In the final position, wrists are crossed,
palms up, thumbs touching). Note, that we do it while beginning to shift the weight back, however,
instead of moving the weight right away, we turn forward the coccyx, or, to put it the other way, we
push our min men point (on the back, at the waist level) back. We always begin moving back with the
min men.

Then move hands apart, at the width of your shoulders. Imagine opponent holding onto your wrists.

88
Move your weight on the back (right) foot, bring your palms towards your shoulders and turn them a
bit palms forward. You are using the power of your hips (not hands) to pull an opponent forward.

Then move your palms by a very little circles down-outside (if your opponent is still holding onto your
wrists, it will lock his hands), and push forward aiming at opponent's shoulders. Feel your body
expanding in all directions while doing it, you are pushing yourself into opponent's space.

89
Note that elbows should be down, and the back straight.

17. Cross hands

North

Turn your hips to the right (North) the right foot turns on its heel North, too.

Move your weight to the right foot, assuming the right goon boo (facing North), and turn the left foot
to the right, to where it should be in a proper goon boo.

During this turn, the hands should "open". The left hand almost does not move, relative to the ground.
As the body turns, it means that the angle between the left hand and the line of shoulders increases
from 90 degrees to a maximum allowed 120 degrees. The right hand turns with the body, unlike the
left hand, it moves relative to the ground, but the angle between it and the shoulders doesn't change.

90
Move your weight to the back (left) foot. Hands move by circles, in final position the wrists should
cross, right hand closer to the body.

When your right foot becomes "empty", bring it back, assuming a symmetric position, feet shoulder
width apart, facing North.

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Continue to Tai Chi '108 forms' eBook

Tai Chi Chi Gun 18 forms

Techniques of the Tai Chi Chi Gun are somewhere between the "dynamic" meditation of Tai Chi, and
static ones of Chi Gun. When we do these exercises, we move, and if you are familiar with the Tai
Chi, you might recognize some of the motions.

In the same time, Tai Chi Chi Gun is very compact, in terms of space it requires. You will only need
to do one step forward and one to the side.

Same way as in Tai Chi, Tai Chi Chi Gun is simple to do, and the "energy" flow is usually easier to
achieve, then when you practice Chi Gun. It can be performed as a standalone set of exercises,

92
however the effect will be much more noticeable, if you follow the "recommended" routine: warm-up,
Chi Gun, Tai Chi Chi Gun, Tai Chi.

There are many sets (sometimes called tao) in Tai Chi Chi Gun. They are used to improve different
aspects of our health. In this eBook you will learn one of them, probably the most important: the "18
forms". When done properly, it is affecting all our body, improving health. Also it will help you to
open your energy channels and to learn to relax, physically and mentally.

Read the disclaimer

If you do it right, Tai Chi Chi Gun is safe. If you make errors, or if you have some (very rare) health
conditions, it may create unpleasant sensations. I am not going to discuss these "dangers" here, as
there are sources in the Internet, dealing with the issue. I believe, that if you do it in a relaxed way,
without pushing and if you do not do techniques that feel unpleasant - you will be fine. Nevertheless,
read the disclaimer and find a local guru, if in doubts.

Sample
Catching the fish.

We have finished the previous exercise in the ma bu position, with our hands to the left. Now leave
your left hand where it is, and move your right hand only, doing the same move you did in the
previous exercise. In the same time turn your shoulders, so that you are facing forward (your torso was
turned 45 degrees to the left before).

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Now move your weight to the right foot and bring your left foot to the middle of the right foot. Hands
should be still to the sides (remember, we never have hands in the plane where the back is. "To the
sides" means 30 degrees forward from that plane).

This position is called din bu. Let's outline the most important points here, for a complete guide, see
the Tai Chi tutorial.

First of all, we just did a step. There are some very strict rules about steps in Tai Chi. First of all, only
an "empty" foot can move. It means that in order to lift the foot from the ground, you need to have no
weight on this foot. You can not push from the ground, you can not move some weight and then drag
the foot from one position to another.

Second, your front foot should touch the ground, but there should still be no weight on it. The heel
should be up, and the contact with the floor should be on the base of the toes.

The right leg should be bent. Also note, that the right foot is now turned 45 degrees to the right. There
is no strict rules about the moment you do it, but the best time is probably before you move your
weight. Also, the "feet should be parallel in ma bu" rule is not very strict in this set of exercises, so
some people do it with toes pointing to the sides. It is easier to sit down in ma bu, and, especially for
beginners, it is not a mistake. Still, I don't like it.

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What we are about to do is called an empty step. Put your left foot on the heel, forward and slightly to
the left. Keep the weight on the right foot - that is why the step is called "empty".

Note (it is one of the most common mistakes), that we cannot put our EMPTY heel forward, if our
right foot is not bent. It is impossible - our legs have equal length. If one is perpendicular to the
ground (as we stay on it, it is), the other can either be perpendicular too, or it should be longer than the
first one, or it will not touch the floor. UNLESS we bend the right leg.

In Tia Chi, we walk in a smooth way, so that our center of gravity does not jump up and down. Once
our leg is bent, we need to move in such way, that our head remains on the same level. When we do an
empty step, we don't bend the right knee more than it is bent already.

Now move about 70% of your weight to the left foot. This position is called gun bu, as you already
know, Gun means work. A working position. The left knee should be above the toes. It is different in
different martial arts, so don't worry. For example, in Kyokushinkai karate you would be told that the
knee should be above the heel (shin vertical). In Tai Chi it is a little different.

The central line of your body, if you continue it down, should cross the floor between your feet, in the
middle, not closer to your left foot.

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The right knee should be almost straight, but still (as usual) slightly bent. When you moved all 70% of
your weight, turn the right heel. If at the beginning it was 45 degrees to the right, now it should be
almost parallel to the left foot (which is pointing forward), but still slightly turned to the right.

The back should be straight and vertical. Also learn not to look down at your feet - they are there and
you don't have to look to make sure.

You now are in the initial position for the exercise.

Bend forward, but keep your back straight. Also, bend to the central line, and not to the front foot. In
the same time move your hands forward at the level of shoulders (as you are bending, hands will go
down). The motion of the hands and the bending should be synchronized, so that the left palm is on
top of the right wrist (there should be about 2 inches between them) the moment you done bending.
The mental image is of catching a fish with your hands (it is just a metaphor, you don't have to keep
the image in your mind all the time).

Look at 45 degrees forward (to the point on the floor ahead of you).

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Continue moving hands in the same direction, completing the circles. At some point they will cross
and then go to the sides (right hand to the right, left hand to the left). The final distance between the
palms is about the width of your shoulders. You are demonstrating, how big the fish is, but don't
exaggerate too much.

In the same time, move your weight from your front foot to your back foot, so that the front foot is
almost empty. The left (front) foot should still remain on the ground.

As you probably already noticed, the trajectory of a hand in this exercise is outside - up, outside -
down, inside - up, outside - up. Continue the movement by bringing hands down again - we are
repeating the first part of an exercise, except this time hands are not as wide as during the first "cycle".

This exercise, as well as all exercises of this set, involving gun bu position are done six times. There is
no right hand gun bu in this set of exercises.

The breathing should be thin, relaxed. Exhale when bending, inhale when going up.

Joints exercises
97
Introduction
You can find exercises from this set in many places, all around the world. Athletes use them in Europe
and USA. Chinese Tai Chi students do them as a warm up routine. Aikido schools in Japan use them,
and even yoga people do some of them. So we can assume, that it is powerful.

Yet, if you visit rehabilitation clinics, you might discover, to your surprise, that these same techniques
are used to bring people back to normal productive life. So we can assume, that it is easy to do.

In our society, we are used to think, that "powerful remedy must be expensive, complex and hard to
apply". I saw people, who would refuse to do Tai Chi or Chi Gun, using this as a reason. Too simple,
cannot be true. It can.

The power of Chinese (this set of exercises may look familiar, but it is taken almost without changes
from the Chi Gun warm up) philosophy is in its balanced simplicity. You do a simple set of
movements, day after day, you don't even break to sweat - and than the changes happen. And of
course, if you don't do it - it does not work. Well... no technique is perfect.

There is a little secret in these exercises. It is not obvious, especially if you do it by the book, so the
teacher cannot come and help you. Here it is: it is not a sport.

Our life is full of stress. Just another "common knowledge", something we all know, but never think
about. I first stopped to think about the "stress" part, when my teacher said something that was totally
against all I believed in. "Any negative emotion goes directly to your back".

Think about it. By that time I had a lot of problems with my back, and I was blaming my diet, my
genes, and environment... But my EMOTIONS? What does it mean - "goes directly to your back?"

It means (leaving aside all kinds of metaphysical explanations), that when we have the negative
emotion - our back muscles - the little ones that we have around our vertebrae - go to spasm. And if
the emotion persists - the spasm persists, too. And then it becomes our "normal" condition. Should I
mention, that our back is involved to most of our health problems? I think not, as this is another
"common knowledge".

If you don't like the "spasm" explanation, here is another one. The stress means adrenaline, which is
produced by a little gland located on top of our kidney. And it is affecting our kidneys. And the energy
meridian of the kidneys goes near the backbone. Different explanation. Same conclusion.

We don't need stress. We need to get rid of negative emotions WHATEVER it takes. When you think
"I am so angry at him"... It is not "him" that is getting hurt - it is your back. Think about it.

Now back to the little secret of our exercises. It is not a sport. We do stretching and it sure makes our
joints and ligaments happy. But we do it in a very relaxed way. No pain. No pushing it to the limit and
a bit further. It is not a sport. It is not a competition. It is even more difficult, when you do it in a
group, as our "herd instinct" makes us compete. She can bend forward one inch further - I have to do
the same... No, you don't.

If you do it right, you will learn to relax. And then all the stress will be gone - at least ideally it should.
Remember, that it is a Chi Gun warm-up, and Chi Gun (and Tai Chi) is among the most "relaxing"
techniques on the face of this planet. And by learning to relax physically, you will some day
98
(especially if you continue to Chi Gun and Tai Chi) learn to relax mentally. Which is a huge step
towards achieving the physical health. Because "Any negative emotion goes directly to your back".

Introduction 2
It is a common knowledge that exercises make us stronger. I am not even going to talk about it. "If
you want to become an athlete, you need to exercise". True. However...

How many people ever tried to continue this simple logical chain to it's simple conclusion? Let's do it.
"If you don't exercise, you will become...ill? dead?" You will. Sooner or later. It is a common
knowledge, too, but people don't like it somehow. However - however...

The good news: you don't need to dedicate all your free time to pushups and weight lifting. As the
mater of fact, we can avoid pushups and weightlifting altogether, and still keep our precious health at
the reasonable level.

This eBook gives you an exact set of exercises that can do the job.

The "natural process of getting older" can be slowed down and to some extent reversed by doing these
simple exercises.
If you are 7 years old, they will help you to grow healthier, without all these modern deceases, like
osteochondrosis and scoliosis.
If you are 20, it will help you to NOT "move like a duck" - sometimes it makes a lot of difference, you
know. Also, by the age 20 we (well, most of us) are working hard on the foundation of our future
health problems. It is not too late to change things.
If you are 40, you might notice, that your back is sore, or your ulcer is affecting your diet more than
you want, or your blood pressure is "within the normal range for your age, near it's upper limit"... You
can heal some of your "problems", and reduce the rest.

Finally, if you are 70, you still can make sure you feel great, and it is not that difficult to achieve.

Surprisingly, we don't need pushups and weight lifting to be healthy. Or, more accurate, we will do
much better with pushups, but we can repair a lot of damage (that we are doing to ourselves) without
the "heavy metal". Because...

Because it is not our muscles, that makes our body healthier and younger. It is our joints and
ligaments. And it is possible to maintain them by simple exercises that are not physically challenging,
not even for a 70 years old.

Read the disclaimer

It is safe, right? Then why should you read the disclaimer? Because there are still conditions, when
you don't want to do gymnastics. No mater, how simple the exercises are, would you do them, if your
heap is broken? Probably not. Now, would you do it, if you know, that your hip is NOT broken, but
can break any moment? Many old people have this condition, it is called osteoporosis. Sometimes it is
so severe, that they break their legs when they fall, actually, researches show, that their leg breaks
BEFORE they fall - in some cases. A family doctor can help you to decide, if you should exercise or
not.

What about young people? They are healthy, are they not? Mostly, but if, for example, you have
certain back problems, you need to make sure that bending, twisting and stretching wouldn't hurt you.

99
Again, as the disclaimer says, use your own judgment. Which means, ask your family doctor, if in
doubts.

Joints gymnastics
The following set of exercises is a framework. You can, if you want, to add your own exercises. Also,
sometimes some exercises just "don't feel right" for some people. Please, remember this important
rule, that you need to apply in this class, as well as in Tai Chi, Chi Gun, Yoga and generally - in any
area of self-development. Here it is: if it is uncomfortable, don't do it. Especially, don't do particular
exercises, if it hurts. It is not a competition, on the contrary, we are learning to relax. As it says in the
disclaimer, use your own judgment. Sooner or later your body will change, and you will be able to do
these "problem" techniques. And if not - don't worry, there are still plenty of exercises.

Sample
 Grab the wrist, and massage it with circular motions. The grasp must be strong, to make skin
hot and the underlying joint massaged.

It is about time to mention an important moment. When I am talking about the "energy point",
it is up to you to believe in this sort of things or not. The exercise will work even if you
consider it a simple massage. However you need to do it with your full attention, and not
mechanically, like some sort of aerobics. When you massage a wrist, you need to imagine your
wrist getting healthier, and you need to welcome these changes. Same about all other exercises.
It is very important to create an emotional feedback between your action and your goals.

If you do it, you will achieve the result with much less efforts, and if you don't... Well, you will
achieve it too. But it will take more time.

If, however, you are doing Tai Chi or Chi Gun, the proper emotional state is absolutely
necessary. At the beginning (in this eBook) it is a recommendation. At the advanced levels it is
a must.

100
 Stay straight with your feet at your shoulder width. Keep feet parallel and knees slightly (just
slightly) bent. With your hands to the sides at the shoulder level, turn your body to the side.
Turn your head to look to the same side.

In Chi Gun, the body position is set to allow "channels" to open, and to do it, we need to align
our feet and shoulders (feet at the shoulder with). Also, we need to make sure our knees are
slightly bent.

People, especially woman wearing high heels, have their back bent forward at the waist level.
This deformation is normal, it is present in all humans, but very often, it is larger, than is
physiologically necessary. By bending our knees (just a little, just to make sure they are not
straight and locked), we make sure this deformation decreased to normal level.

From the point of view of Tai Chi, there is an additional reason to never stay on a straight leg -
as Tai Chi is a martial art, and in a martial situation straight knee is a HUGE disadvantage,
both from point of view of speed and vulnerability.

As with all our stretching exercises, we pull steady, without jerks and without pain.

 From the initial position (straight, feet shoulder width apart) do a wide step to the right. Keep
your feet parallel, and most of your weight at the right foot. Also, make sure your back is
straight and vertical.

101
 Now turn tour body to the right, still keeping your back straight. You are looking to the right
now, while your right knee still points forward. The left heel is not on the ground anymore, it is
pointing up. This part is important, as we need to do two things in the same time. First, we
keep our weight on the right foot. We DO NOT lean back on the left foot. Second, we pull our
LEFT heel towards the floor, stretching the back of the left leg.

Finally, after we make sure the legs are in the right position, we turn even more, "looking
behind our back". This way both the back side of our left leg and our back is stretched.

Return to the initial position and do the same exercise in the other direction.

Dao In Heart and blood vessels tao

In this tutorial you will find the set of Tai Chi Chi Gun techniques, called Chi Gun (Dao In) 8 forms.
Dao In is an ancient name of the Chi Gun. As for the "8 forms", please keep in mind, that each form is
rather complex, it usually involves more than one motion.

The "Dao In 8 forms" techniques are designed to improve general health, however the most effect they
have on the heart conditions (including both heart and blood vessels). The exercises combine dynamic
meditation and self-massage, being - on one side - simple, they work with pressure points and energy
channels.

Read the disclaimer

102
If you do it right, Tai Chi Chi Gun is safe. If you make errors, or if you have some (very rare) health
conditions, it may create unpleasant sensations. I am not going to discuss these "dangers" here, as
there are sources in the Internet, dealing with the issue. I believe, that if you do it in a relaxed way,
without pushing and if you do not do techniques that feel unpleasant - you will be fine. Nevertheless,
read the disclaimer and find a local guru, if in doubts.

Sample
Form 2.

Initial position is the same (it is the same in all the exercises of Dao In 8 forms).

Bend your knees and turn to the left (we always start to the left). In the same time move your wrists so
they touch each other with the outer sides.

103
Move your weight on the back foot, in the same time bring your hands up, to the level of your
shoulders. Lift the left heel, so that the left foot is touching the floor with the base of the toes.

Do an "empty step" forward - left (at 45 degrees), and in the same time move your hands apart, so that
the angle between the hands is about 90 degrees. Note, that the wrists are now straight, and the back is
always straight, unless I say "bend". Also note, that the hands are "round", forming an arch. It is
achieved by bending the elbows slightly, still - it is very important - the elbows are kind of hanging
down. We should have this "elbows down" feeling in all Tai Chi and Chi Gun techniques, we never
force the elbow up. From the point of "energy" approach, the elbow up means shoulder up, which
makes it tense, and cuts the energy flow. From the point of view of martial arts, the elbow up means
an invitation for your opponent to attack the armpit area, which is very sensitive and should be
protected.

The "empty step" mentioned above is one of the most important concepts in Tai Chi. Lets outline few
vital points so that you do it correctly.

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Attention: in the "blue" section the "standard" hands positions are used - it is not the part of the form 2.

After you moved ALL your weight to the right foot, you have your left foot "empty", touching the
floor with the base of your toes. The right knee is bent. The line connecting your hips MUST be
perpendicular to the direction your left foot is pointing to. This position is called Din Bu.

There are some very strict rules about steps in Tai Chi. First of all, only an "empty" foot can move. It
means that in order to lift the foot from the ground, you need to have no weight on this foot. You can
not push from the ground, you can not move some weight and then drag the foot from one position to
another. No weight.

Second, your front foot should touch the ground, but there should still be no weight on it. The heel
should be up, and the contact with the floor should be on the base of the toes.

The right leg should be bent.

We are about to do an empty step. Put your left foot on the heel, forward. Keep the weight on the right
foot - that is why the step is called "empty".

Note (it is one of the most common mistakes), that we cannot put our EMPTY heel forward, if our
right foot is not bent. It is impossible - our legs have equal length. If one is perpendicular to the
ground (as we stay on it, it is), the other can either be perpendicular too, or it should be longer than the
first one, or it will not touch the floor. UNLESS we bend the right leg.

In Tai Chi, we walk in a smooth way, so that our center of gravity does not jump up and down. Once
our leg is bent, we need to move in such way, that our head remains on the same level. When we do an
empty step, we don't bend the right knee more than it is bent already.

Now move about 70% of your weight to the left foot. This position is called Gun Bu, as you already
know, Gun means work. A working position. The left knee should be above the toes. It is different in
different martial arts, so don't worry, if it is against the rules you learned in some other school. For
example, in Kyokushinkai karate you would be told that the knee should be above the heel (shin
vertical). In Tai Chi it is a little different.

105
It is important to have your hips at the line, perpendicular to the direction you are facing.

The moment you moved your weight forward far enough, you need to move your back heel, so that
the back foot is now facing almost the same direction, the front foot does. Do it by rotating the heel
around the balls of your foot.

The central line of your body, if you continue it down, should cross the floor between your feet, in the
middle, not closer to your left foot.

The right knee should be almost straight, but still (as usual) slightly bent. When you moved all 70% of
your weight, turn the right heel. If at the beginning it was 45 degrees to the right, now it should be
almost parallel to the left foot (which is pointing same way your hips are pointing), but still slightly
turned to the right.

The back should be straight and vertical. Also learn not to look down at your feet - they are there and
you don't have to look to make sure.

Move your hands down through the sides, while moving 70 percent of your weight forward (we are
completing an empty step by shifting into the Gun Bu position).

106
Then continue the motion, and bring your hands forward, palms up. At the end of this motion, bring
your baby fingers up and focus your attention on them. Note that the elbows are hanging down (at
least, they tend to) even when hands are to the sides. This is another important principle of Tai Chi and
martial arts in general.

The moment your hands are changing the direction from going down to going up, your back leg
begins to move. It is as if your elbows are connected to your knee (take a look at the ground shadow at
the picture).

It is important to remember, that we can only move an empty foot. So FIRST, move your weight, all
of it, to the front (left) foot, and only then bring your right knee up.

At the end of this motion, the thigh should be horizontal, and relaxed. "Relaxed" means, that the shin
is hanging down, and the ankle is relaxed, too.

107
Then move your right foot back to the position where it initially was, doing the prior footwork in
reversed order - touch the ground behind you with the base of your toes. In the same time, bend your
elbows, to bring your hands to your temples.

MAKE SURE YOUR SHOULDERS ARE DOWN. Bringing shoulders up is a critical error.

Then move your weight back a little, and put down the heel, finally, move all your weight on the right
foot, but do not move the left heel.

Move 70 percent of your weight on your left foot, and in the same time bring your palms down.
Imagine that you are staying in the water, and pushing down a ball. The fingers of you hands should
be pointing forward and inside, at 45 degrees. As usual, the hands and legs are moving in synch, so the
hands and legs arrive at the final position simultaneously.

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In the final position, Bend your middle fingers and touch the Lao Gun points. Then straighten the
fingers, as if you are shipping down some water.

Then bring your hands forward, in the same time turning them palms up. Simultaneously, bring up the
back (right) knee, as if it was connected with the right elbow.

Turn right (now you are facing the same direction as at the beginning of this exercise). Your shoulders
and hips should only move until they are facing the same way you were facing in the initial position,
but your right elbow and your right knee should continue turning, so they point 45 degrees to the right.

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Bring your right foot down, to the position with your heels together and toes to the 45 degrees to the
sides. In the same time bring your palms to the temples.

Bring your hands down, to the initial position.

Do it again, this time to the right. The exercise (as well as all of the forms) should be done in a slow
and smooth way, one motion seamlessly flowing into another.

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