Wushu Teaching: How to Practice Wudang Taiji Thirteen Styles

(1) The feet are separated into an external splay, and the knees naturally bend. Two arms around the chest, two hands to form a palm (fingers naturally separated, bending fingers) so that the palms are opposite. The head is straight but slightly arched. The shoulders sink, the abdomen adducts, the waist collapses, the chest must be contained, and the back is pulled outward. Stay focused and wait for the operation. This is a preparatory type.

(2) Bend your knees again to help your body sink. At the same time, the two palms are clenched and retracted to the front of the lower abdomen, becoming left and right hollow fists. Look at your hands.

(3) Take a half step forward with your right foot (technically called the front door). At the same time, keep your hands forward (chest height, palms forward).

(4) The right foot must not move. The left foot is inserted into the front door to form the left scissors step positioning (that is, the left leg extends first and then, and the inner button of the left toe faces right). The right knee is bent and the toes are outward at an angle of about 40 degrees. Tuck your hips and tighten your legs. Between the two-step positioning, the palms are closed, the right palm is pressed down, and the left palm is pushed forward (both of them focus on the palm edge).

(5) Bend your left leg and abduct your toes. Make a hollow fist with both hands.

(6) Then the legs form a right scissors step (the right foot must move forward to locate), and the two palms press left and hit right.

The second type: Gan Kun dribbles.

(1) Feet apart, about two shoulders wide (horse-riding style), toes slightly outward. Holding the chest with both arms is a preparatory type.

(2) The center of gravity shifts to the left leg. The right hand falls under the left palm, forming a "ball" with it (palm opposite).

(3) Move the center of gravity to the right. The right hand rest moves to the right, while the left hand presses down to the left (palm down).

(4) Turn your wrist with your right hand, even if your palm is facing down, while your left hand moves to the lower right side, which becomes "holding the ball".

(5) The center of gravity of the body moves to the left again, and at the same time, press the right palm and move the left palm.

Note: The above (1)-(5) are the actions of "cauliflower" or "vegetable ball" in the coherent action. To shoot "Thirteen Flowers" in a row, at least shoot "Four Flowers".

In addition, when making the frame, the legs should take their own knee joints and ankle joints as fulcrums, and the left and right center of gravity should be shifted laterally to complement each other. In this way, the term is called "spring silkworm continues to spin silk."

The third kind: beauty in the mirror.

(1) The left pedal further reaches the "left front side door" to form a "left lunge". At the same time, the left arm is placed on the top of the head (the left palm illuminates, the palm is up, and the palm is left), and the right palm focuses on the palm edge, and clicks to the "middle plate" position.

(2) Take another step "lunge right" to "right door". At the same time, the right arm was placed on the shelf and the left palm was beaten.

Note: The above one, one, one, one and one acts as "one live frame" and can be continuous between "five live frames" and "thirteen live frames".

The fourth type: push the boat with the current.

(1) Step half a step with your left foot to form a "left cold chicken step" (empty left and solid right). Arms around chest, palms facing each other.

(2) Keep your legs still, lift your arms upward, and hang your palms on the left and right sides of your head.

(3) Take the palm edge as the center and push it out of the middle plate. At the same time, the left foot takes another half step to form a "left lunge".

(4) Put it into a "right cold chicken step" and hang your palms on your head.

(5) Step half a step with your right foot to form a "right lunge". At the same time, send two palms from the top of your head until the "middle plate" orientation is pushed forward.

Description: This action is called "live frame" on the left and right. It can run continuously from "five live racks" to "thirteen live racks".

Fifth: Golden Rooster Independence

(1) Take a half step with your left foot and bend your knees slightly. Place your palm flat on your upper abdomen and naturally lift it to facilitate the next movement.

(2) The left foot is steady, supporting and controlling the balance of the body. At the same time, lift your right leg and hook your toes to the ground, forming a "right knee lift". Throw two palms into a hollow fist to both sides and face the upper plate-this is the "Sun" method of hanging two fists.

(3) Turn right again and step on the ground with your right foot to support your balance. Then, the two fists are changed into hollow fists, thrown to the upper plate, and then spread the palms flat. At the same time, lift the left knee to form a "left knee lift".

Description: The above two legs are lifted upward to form a living frame. From five fire-fighting racks to thirteen live racks.

Type 6: One Whip Savior

(1) The left foot takes a big step, and at the same time, the left hand becomes a "carved hook" to hold its "middle board". Place the palm of your right hand on the right waist to be moved. The upper body fell down, became a crotch, and the legs sank.

(2) The left leg sinks and the right foot is propped up, even if a left lunge is formed. At the same time, grab the hook with the left hand and lift it to the left, while the right hand rushes to the middle plate (focusing on the palm edge).

(3) Step in the right foot to make it form a right lunge. After grasping it with your right hand, move to the side and hit the middle plate with your left palm.

Description: The above two legs step out in a left-right bow, and the term is called a live frame. It can be continuous from five live frames to thirteen live frames.

The seventh kind: riding Yulong backwards

(1) Squat your legs side by side and put your hands on your chest (palms up, palms facing each other).

(2) The right foot takes a big step backward to the right to form a left lunge. At the same time, the two palms become hollow fists, which extend to the upper and lower sides of the left side of the body respectively (right fist is up, left fist is down, and the eyes of the two fists are opposite). The upper body leans slightly to the left leg.

(3) Then, when the left foot is retracted, it will be closed next to the right foot to form a squat posture. And put your fists flat on your chest (palms up, palms facing each other)

(4) The left leg retreats a big step from the left rear position to form a right lunge. At the same time, the two palms are still hollow fists and thrown to the upper and lower sides of the human body, that is, the left fist is on the top and the right fist is on the bottom.

Description: The above two legs recede left and right, forming a stepped pattern of left and right bows-the term is live frame. It can move continuously between five active frames and thirteen active frames.

The eighth type: two winds are in the ear.

(1) Stand facing the left, and take a half step with your left foot to form a left cold chicken step. Meanwhile. The palms extend horizontally from left to right (palms facing each other and palms facing forward).

(2) Take a half step forward with your left foot to form a left lunge. With the palm of your hand as the center and the assistance of your arms as the fulcrum, the two palms flapped and hit the upper plate position.

(3) Move your body forward to the right, with the lower plate as the right cold chicken step and the middle plate as the double open palm (palms facing each other and palms facing forward) to form a shelf.

(4) The right foot enters half a step to form a right lunge. Fan both palms at the same time.

Description: The left and right stepping style above is one of the live frames in its terminology. You can do five to thirteen live frames in a row.

Type 9: Willow swaying with the wind

(1) The legs are separated back and forth, and the knees are slightly bent, forming a left Youlong step with a shelf in the middle. At the same time, both palms face the front of the main entrance with the palm as the focus.

(2) Then, roll your left foot to the left. At the same time, the right foot goes to the front door, forming a right Youlong step. And the palms are away from the front of the main entrance with the palm fingers as the focus.

Note: the above two legs are started once each, and the term is live frame. You can arrange five to thirteen frames in a row. In addition, the hand shape can also be changed during the drill-that is, at the beginning of the Youlong step, the hand shape will become a hollow hammer or finger hook. Generally, the Youlong step is started-the body must shake with the footwork to achieve the elusive situation when dealing with the enemy.

Type 10: Look at the peaches at the bottom of the leaves.

(1) Keep your feet shoulder-width apart and bend your knees into a riding style. Hang your hands on one chest rib, palms down and palms forward. Look ahead.

(2) The legs are still, the right hand continues to be raised, and the forearm is erected vertically. At the same time, the left arm droops.

(3) Then, the left hand becomes a hollow fist, with its eyes as the focus, the upper arm as the fulcrum, and the forearm shaft as the downward push. The right arm and the "lower plate" part remain stable, that is, don't move (especially the feet are fixed).

(4) The left arm is erected vertically and the right arm is pushed forward.

Note: the above two arms are pushed down once each, and the term is "live frame". It is feasible between "five live frames" and "thirteen live frames".

Eleventh: Go to the palace.

(1) Separate your feet into an external splay, with your knees slightly bent. Put your arms on your chest. The palms of both hands are composed of fingers, so that the palms are opposite and the palms are facing down. Look ahead.

(2) The left leg is still, and the right foot moves to the inside of the left foot, and touches the ground with its forefoot or toe. At the same time, the left palm is lifted to the top of the left chest, and the right palm is lowered to the bottom of the left abdomen-making it hold the moon (its arms are curved and palms are opposite) and its eyes turn.

(3) Next, step the right foot forward to the right side door to make it form a right lunge. At the same time, the left palm is brushed down to the left side of the abdomen, and the right palm is supported in front of the right side (the left arm must be inserted into the right arm when the two palms move). Turn your eyes.

(4) Then the right foot is fixed and cannot move. The left foot moves to the inside of the right foot with the forefoot or toe, making a virtual stand to form a left T-step. Turn your eyes.

(5) One-piece-hands form a crescent shape. With the left foot stepping further to the left front door, the left palm is supported to the left front, and the right palm is brushed to the lower part of the right abdomen (at this time, the left arm and the right arm must be inserted when the palms are crossed), and the eyes are rotated at will.

Note: the above steps are done once each, which is a live box. Must be connected between five live frames and thirteen live frames.

Type 12: Embrace bimonthly

(1) Stand with two legs abduction. Hang your hands on both sides of your waist (palms down, fingers forward) and look ahead and down.

(2) Knee down, at the same time, move your hands to the navel of the upper abdomen, cross and merge (left palm up, right palm down, palm up), and look at both palms.

(3) Don't move your legs-keep your hands in a circle and raise them to the front of your face (the palms are crossed and the left palm is inside, the right palm is outside and the palm is inward).

(4) Don't move your legs-turn your hands upward again and move to both sides (left hand and right hand) through the upper part. When the hands form an arc, that is, 360 degrees, and fall to the front and sides, spread the palms of both hands to make a second circle.

(5) The second time, the arms circle each other-the action is the same as the first time. Place only the arms, with the right arm (hand) inside and the left arm outside.

Description: The above two arms form a circle, and a row of left arms (hands) and two rows of right arms (hands) are included once each, which is a living frame. Five movable racks can be connected to thirteen movable racks.

Type 13: Qi and alchemy

(1) Swing eight steps inside the frame (18-40 years old) and step by step (45-50 years old), or the elderly and teenagers swing eight steps outside the frame.

(2) Keep your feet still, and your hands form a figure-of-eight palm hanging under your chest, palm down and palm forward. Shoulders down, head down, hollow chest and abdomen, body sinking.

(3) Forget to breathe and concentrate on meditation-for a while, inhale through your nose (about five inches long, that is, the size of your body), slowly, thinly, evenly and deeply. At the same time, the front two sides of both palms are lifted vertically upward at the same time (focusing on the dorsal root of the palm, palm down, palm forward) until the top of the head. Turn your eyes.

(4) conjoined pose-two palms are centered on the palm of your hand, landing vertically from top to bottom, and reaching the chest in advance to pause for breath.

(5) Breathe out all the foreign gases in the body with your nose (that is, exhale the exhaust gas that can dispel evil spirits, and it must be discharged from the internal organs and cannot be stored, making it difficult for offenders to work hard) once ("once" here does not mean exhausting all the foreign gases in the body, but trying to let nature take its course and follow one's inclinations, so as not to backfire and affect the progress of skills)! Its essentials are the same as "inhalation", that is, slow, thin, even and long. At the same time, two palms (hands) are pressed vertically to the ground, and the body sinks and knees bend.

Description: Breathe and sigh with your nose. Every breath is refined gas. Old people practice Qi five times, young people practice Qi eight times and young people practice Qi thirteen times.

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