Wudang Kungfu–Basic introduction to Wudang Tai chi Chuan
Also known as Wudang Internal Martial Arts, Wudang Tai Chi Chuan has its birthplace in Wudang Mountain, the ancestral home of Tai Chi, hence the saying “All Tai Chi under Heaven originates from Wudang”. Zhang Sanfeng is the founding father and creator of Tai Chi Chuan and Internal Martial Arts. Wudang Internal Martial Arts is an exquisite traditional martial art integrating martial arts and health preservation, belonging to Wudang Martial Arts, and it includes three core skills: Wuji (Ultimate Emptiness), Liangyi (Yin and Yang), and Tai Chi (Supreme Ultimate). Wudang Martial Arts was inscribed on the first batch of national intangible cultural heritage lists in 2006, and Chinese Tai Chi Chuan was successfully inscribed on the UNESCO Intangible Cultural Heritage List in 2020.
Wudang Tai Chi Chuan features overcoming motion with stillness, subduing the hard with the soft, deflecting a thousand jin with four liang, and striking later but arriving first. It boasts a martial art style of moving like flowing clouds and running water, unbroken and continuous. It has the effects of stimulating human potential, enlightening wisdom, invigorating the spirit, strengthening the physique, and prolonging life. Its skill system proceeds from the outside to the inside, from motion to stillness, and from elementary to advanced levels, forming a complete cultivation system that combines motion and stillness and cultivates both the body and the mind. The 8th Wudang Tai Chi International Friendship Competition was held on Wudang Mountain in 2025, attracting 1,539 athletes from 32 countries and regions, with events set for Chen-style, Yang-style Tai Chi Chuan as well as Wudang fist and weapon routines.
Thirteen Postures of Tai Chi
Yin-Yang Elixir-Guarding Hands: Overlap the two hands, left hand on top and right hand below, form a round tiger’s mouth (the space between the thumb and index finger), align the tips of the thumbs, and do not bend the wrists.
Natural Hands: Open the hands naturally, relax without slackening, and slightly close the bases of the fingers.
Double Lifting Palms: Turn the palms upward, one hand in front and the other behind, lift them from bottom to top, with the back hand pressing against the base of the forearm of the front hand.
Inward Rotating Pressing Palms: Rotate with the shoulders as the axis, elbows outward and wrists inward, form a round tiger’s mouth, and press down.
Interlaced Raking and Pressing Hands: Interlace the two arms with the ulnas crossing each other, the upper hand circles and presses down, and the lower hand circles and rakes up.
Circling Primordial Hands: Rotate in a circle from right to left with the elbows as the axis, lift upward as if holding a heavy object, pull sideways as if moving a thousand jin of force, and drive the movement with the waist.
Fist-Clenching and Hook-Forming Hands: Bend the thumb, clasp the four fingers tightly around the thumb, keep the back of the fist and the wrist in a flat plane, and draw the elbows inward.
Horizontal Twisting Hands: Keep the two hands in a flat plane, draw the elbows inward, with one palm up and the other down, take the waist as the axis, and move as the center of gravity shifts backward.
Pressing Hand and Leaning Elbow: Rotate the front fist outward, and press the back hand outward against the forearm of the front hand.
Oblique Raking Hands: Place one hand in front and the other behind, press the front hand down and lift the back hand obliquely upward, take the waist as the axis, and rake the hands down from the front upper to the back lower in an interlaced position, or rake sideways.
Fist Under the Elbow: Form the left hand into a palm and stand it upright with the forearm, prop it outward, form the right hand into a fist, and place it under the elbow of the left arm.
Horizontal Smashing Fist and Vertical Smashing Fist: For the horizontal smashing fist, turn the left palm upward, clench the right hand into a fist, and smash down with the back of the fist. For the vertical smashing fist: turn the left palm upward, clench the right hand into a fist, and smash down from the fist base.
Footwork
Wuji Step: Stand with the feet parallel, prioritize comfort, slightly bend and draw the knees inward.
Empty Step: One foot bears weight (solid) and the other is light (empty); do not straighten the empty foot, extend it with a slight bend, and land on the sole.
Following Step: Step forward with one foot (solid), and the back leg immediately becomes the empty step; open the hips and bend the knees when following the step.
Bow Step: Bend one leg into a bow, with the knee aligned with the tip of the toe; straighten the other leg, keep the body upright, and align the hips.
Seven-Star Step: One foot bears 80% of the force (solid) and the other bears 20% (empty); land the heel of the empty foot and bend the knee outward.
Tiptoe Step: Stand with the feet together, one solid and one empty; the empty foot appears unchanged and lands on the sole.
Horizontal Block Step: Stand with the feet parallel and wide apart, sink the body, with one leg bent and the other straight.
Three-Talents Step: One foot bears 70% of the force (solid) and the other bears 30% (empty); bend the knee, land the entire sole, and extend the foot.
Potential-Holding Step: Bear weight on one foot with the knee drawn inward, extend the empty foot outward with the knee also drawn inward, and touch the ground with the toe.
Crouching Step: Squat with the feet parallel and wide apart, one leg straight and the other bent, then stand the body upright.
Single-Leg Stance with Knee Clasp: Stand bent on one leg, lift the other knee and clasp it at the back of the standing knee; keep the waist straight and the head held high.
Flicking Leg and Patting Foot: When patting the foot, bend the foot first then straighten it; do not lean forward or backward, and do not lift the foot above the waist.
Single-Leg Stance with Knee Lift: Stand on one leg, lift the other knee straight and draw it inward, keep the leg straight, the waist upright, and the head held high.
Single-Leg Stance with Kicking Foot: Stand on one leg, lift the other leg to waist level, keep the waist and body straight.
Qilin Step: Squat both knees, draw one knee inward, and keep the center of gravity in the middle.
Body Method
Bend the Knees and Straighten the Body: Stand upright, squat down, and hold the head high.
Draw in the Chest and Side the Body: Keep the chest slightly drawn in and turn the body to the side.
Step Forward and Turn the Body: When stepping forward and turning, keep the body upright, the breath smooth, and the center of gravity shifting flexibly and circularly.
Hook and Swing Turn: Step in an arc, link the hook and swing movements continuously, and drive the body with the waist.
Requirements and Essentials
1. Embrace the Primordial and Uphold the One
Requirements: Step the left foot apart, place the feet flat, keep the body upright and comfortable, bend the knees and curl the toes, overlap the two hands (left below and right above), form a round tiger’s mouth with thumbs aligned, slightly spread the elbows to both sides to form the Yin-Yang Elixir-Guarding Hands, and look straight ahead.
Essentials: When rising and sinking, guide the breath smoothly into the dantian (elixir field); keep the head light and the top of the head lifted, straighten the neck and lift the anus, press the tongue against the upper palate, slightly clench the teeth, relax the shoulders and sink the elbows, loosen the waist and sink the hips.
2. Unfold Tai Chi
Requirements:
Movement 1: Keep the footwork unchanged, slowly spread the hands to both sides, turn the palms upward when they reach shoulder level, lift them over the head, pass the face and press down to the navel, turn the hands from middle finger alignment to fingertip alignment, press forward and down to the dantian, and rise and sink the body with the movement of the hands at the same time.
Movement 2: Lift the hands forward to shoulder level and rise the body, then sink the elbows and press down while sinking the body; after bending the knees, lift the hands from the dantian to the anus, spread them flat outward from the chest to form a circle with middle fingers aligned, returning to the Wuji Step and the primal circular posture.
Essentials: Let the breath follow the movement of the body; sink the shoulders and sit on the hips; keep the body upright and impartial; let the breath flow vibrantly and the spirit be restrained inwardly.
3. Disperse the Clouds to See the Sun
Requirements:
Movement 1: Keep the center of gravity unchanged, slightly twist the waist to the right, at the same time circle the right hand down to rake, with palms facing each other up and down, then twist the waist back to the front and form a circle in the front.
Movement 2: Slightly shift the center of gravity to the right foot, draw the left foot back, at the same time lift the right hand upward, pass it from the navel under the left elbow to the side of the body; place the left hand at the crook of the right elbow with both palms upward, then shift the center of gravity to the left foot to form the Seven-Star Step with the right heel on the ground.
Movement 3: Draw in the chest, circle both hands to the sides respectively, then close them with the left hand under the right elbow, prop the palms outward, step forward with the right foot and follow with the left foot into the Following Step, and look in the direction the hands are propping.
Essentials: Loosen and flex the waist; move the feet lightly and nimbly; coordinate the hands with the waist; distinguish clearly between solid and empty movements.
4. Hold the Moon in the Arms
Requirements: Step the left foot back and keep the right foot still, rake the hands back to the extreme, then sink the hips, slightly lift the hands upward and push them outward in an arc; at the same time shift the center of gravity to the right foot to form the Bow Step, and hold the hands in a circle with one in front and the other behind. Follow the movement of the hands with the eyes, then look straight ahead.
Essentials: When raking back, there should be no sharp angles; when extending the leg, push the knee forward; lift the head and hands, make the waist and back expand and form a circle, and curl the toes to the ground.
5. Disperse the Clouds to See the Moon
(The same as Posture 3)
Requirements:
Movement 1: Keep the center of gravity unchanged, slightly twist the waist to the left, at the same time circle the left hand down to rake, with palms facing each other up and down, then twist the waist back to the front and form a circle in the front, returning to the Wuji Step with the hands holding a circle up and down.
Movement 2: Slightly shift the center of gravity to the left foot, draw the left foot back, at the same time lift the left hand upward, pass it from the navel under the left elbow to the side of the body; place the right hand at the crook of the left elbow with both palms upward, then shift the center of gravity to the left foot to form the Empty Step with the right heel on the ground.
Movement 3: Draw in the chest, circle both hands to the sides respectively, then close them with the right hand under the left elbow, prop the palms outward, step forward with the left foot and follow with the right foot into the Following Step, and look in the direction the hands are propping.
Essentials: Loosen and flex the waist; move the feet lightly and nimbly; coordinate the hands with the waist; distinguish clearly between solid and empty movements.
6. Hold the Moon in the Arms
(The same as Posture 4)
Requirements: Step the right foot back and keep the left foot still, rake the hands back to the extreme, then sink the hips, slightly lift the hands upward and push them outward in an arc; at the same time shift the center of gravity to the right foot to form the Bow Step, and hold the hands in a circle with one in front and the other behind. Follow the movement of the hands with the eyes, then look straight ahead.
Essentials: When raking back, there should be no sharp angles; when extending the leg, push the knee forward; lift the head and hands, make the waist and back expand and form a circle, and curl the toes to the ground.
7. Left and Right Sea Horses Spitting Mist
Requirements: Shift the center of gravity to the left foot and follow with the right foot; at the same time turn the wrists and sink the elbows, point the edge of the palms forward with the right hand under the left elbow, and align the elbow with the knee, forming the Following Step with the palms propping outward.
Essentials: Coordinate the hands with the feet, the elbows with the knees, and the waist with the hips; push the front knee forward and prop the back knee outward.
8. Left and Right Reversing Heaven and Earth
Requirements:
Movement 1: Draw the right foot back and swing it outward at the same time, shift the center of gravity, rake the hands down, then twist the waist to the right and turn the body, swing the right foot, follow with the left foot and hook the step, forming the Seven-Star Step with Double Lifting Palms; shift the center of gravity to the left and turn the body, draw the right foot back, bring the hands to the waist, forming the Tiptoe Step with Double Pressing Palms, and look straight ahead.
Movement 2: Step forward with the right foot with the heel on the ground, lift the hands from the waist to the level of the shoulders and knees, push them outward in an arc, and shift the center of gravity forward to form the Bow Step with Double Pushing Palms.
Movement 3: The right Reversing Heaven and Earth is the opposite.
Essentials: Coordinate the hook and swing movements consistently; move the feet lightly and follow the intention; make the steps rotate flexibly like a wheel; when lifting the palm with the right hand, it is like lifting a thousand jin of weight; keep the body upright, the breath calm, and the intention steady.
9. Cross Hands
Requirements: From the Bow Step with Pushing Palms, shift the center of gravity forward, follow with the back foot and bring it close to the front foot into the Empty Step; cross the wrists with the right hand outside and the left hand inside, forming the Tiptoe Step, and look forward and up at the top of the head.
Essentials: Coordinate the hands and feet in unison, moving and closing together; the external movement appears uniform while the internal movement distinguishes clearly between solid and empty; the arms have the force of outward spreading and inward closing, and the elbows and body have a sense of sinking.
10. Lion Turning Its Head
Requirements:
Movement 1: Step the right foot sideways with the heel on the ground, shift the center of gravity back to form the Bow Step, press down along with the knee at the same time, then lift both hands to the level of the ears with the elbows as the base, look at the left hand, forming the Horse Stance with the chest drawn in.
Movement 2: Twist the waist to the right, hook the left foot, swing the right foot, shift the center of gravity to the right heel, step forward with the left foot to align with the right foot, and at the same time close the hands and prop them outward flatly.
Essentials: Keep the waist straight and the hips aligned, loosen the waist and sit on the hips; when lifting the hands, take the elbows and knees as the fulcrums so that the elbows align with the knees; distinguish clearly between the motion and stillness of the waist and hips.
11. Grasp the Sparrow’s Tail
Requirements:
Movement 1: Shift the center of gravity to the right foot, turn the hands to the left raking posture, step the right foot back to rake widely into the Horizontal Block Step; after reaching the extreme, turn the waist, swing the foot, shift the center of gravity, draw the left foot back and step forward with the left toe touching the ground; lift the left hand from below and prop the right hand outward on the center of the left elbow.
Movement 2: Step the left foot back with the heel on the ground, bend the knee outward, turn the hands into pressing and pushing movements at the same time, and shift the center of gravity to the left leg to form the Bow Step with Pressing Hand.
Essentials: Rake the hands to the extreme with no dead angles; lift the hands as if holding a goose feather, and step like a cat; when pushing the hands out, expand the waist and back, coordinate the shoulders and hips, curl the toes to the ground, and maintain balance in all directions.
12. Push the Window to Watch the Moon
Requirements: Follow with the right foot and shift the center of gravity to the left foot; at the same time lift the left hand, roll the elbow to the forehead, and push the right hand forward flatly, forming the Following Step.
Essentials: Gather the whole body together, maintain the lifting force when following the step, with the momentum of breaking out of a cocoon.
13. Red Phoenix Facing the Sun
Requirements: Draw the right foot back to form the right Bow Step; at the same time rake the hands and turn the waist, rotate the left hand inward and lift the right hand along the body to the right side into a single palm strike with the edge of the palm forward, and look straight ahead in the direction of the right hand.
Essentials: Press the left hand as if restraining a tiger, lift the right hand as if the rising sun, and curl the foot to align with the body.
14. Turn the Head to Watch the Moon
Requirements: Follow with the left foot with the toe on the ground, interlace and close the hands, draw in the chest and stretch the back, step forward with the left foot, keep the center of gravity in the middle and slightly curl the right knee; lift the left hand to shoulder level and prop it outward, rotate the right hand inward with the thumb aligned with the hip root and press down with the elbow propped outward; twist the waist to the left into the Qilin Step.
Essentials: Twist and turn the body along a central axis with the momentum of riding a tiger; spread the knees outward and sink the breath into the dantian.
15. Fish Diving to the Bottom of the Sea to Fetch the Moon
Requirements: Shift the center of gravity to the right leg, rotate the left hand downward and the right hand upward at the same time, take the waist as the axis and close the hands with the ulnas leaning against each other, forming the Interlaced Raking and Pressing Hands; look up to the left into the wide Three-Direction Step.
Essentials: Rotate the hands like a wheel with the elbows as the axis and the shoulders as the base; sink the breath to the heels and keep the body upright as if sitting on a small stool.
16. Grasp and Tuck the Robe
Requirements: Keep the feet still, shift the center of gravity to the left to form the Horizontal Block Step; at the same time lift the hands, rotate the left hand and lower the right hand, turn the left palm outward and lift it, turn the right palm downward and press it, forming a round tiger’s mouth.
Essentials: Lift the hands with the waist as the axis with the momentum of lifting an object; root the force in the feet, gather it in the waist, and integrate the waist and hands into a whole; when propping the right hand outward, sink the elbow and turn the wrist, loosen the waist and align the hips and knees.
17. Divine Needle at the Bottom of the Sea
Requirements: Rotate the left hand downward and the right hand upward, interlace the hands in front of the chest; shift the center of gravity to the right foot then to the left foot, at the same time pass the right hand from under the left elbow to form the Lifting Palm, and touch the ground with the right foot forward into the Potential-Holding Step.
Essentials: Loosen and turn the waist in coordination with drawing in the waist and moving the shoulders; do not raise the buttocks.
18. Left and Right Immortals Crossing the Stream
Requirements: Swing the right foot outward and shift the center of gravity to it; rotate the right hand inward and lift the left hand upward, at the same time lift the right foot to waist level into the Single-Leg Stance with Kicking Foot; turn the body sideways with the hands in the side raking posture; the left side is the same as the right.
Essentials: Stand on one foot with the other lifted flat; focus the whole body’s force on the standing foot, curl the toes to the ground, adjust balance at the knee joint, draw in the hips, hook the foot, kick flatly forward, and look straight ahead.
19. Subdue the Dragon and Tame the Tiger
Requirements: Lower the right foot and hook the step, shift the center of gravity to the right foot, turn the body at the same time and lift the hands to the top of the head with palms downward; press down to align the left elbow with the knee, with the tip of the right finger pointing to the left elbow, forming the Double Pressing Hands and sinking down into the Three-Direction Step.
Essentials: Loosen the waist and sink the hips; pass the hands in front of the palate and coordinate with the waist; press down with the momentum of Mount Taishan pressing on the top of the head; lift the head up, sink the breath down, drop the elbows down, and draw the knees inward.
20. Pluck the Peach from Under the Leaf
Requirements: Lift the hands upward to the top of the head with the shoulders as the axis, press down to the waist, circle and lift with the right step forward, lift the right knee and lower the left foot, smash the right fist flatly, and stand in the Wuji Step.
Essentials: Step forward steadily; turn the waist and move the hands and feet in unison, rising and falling together; sit on the hips, lift the head and sink the waist; close and smash the hands at the dantian.
21. General Hanging the Seal
Requirements: Shift the center of gravity to the left foot and lift the hands from the right; shift the center of gravity to the right foot and stretch the hands obliquely outward to the left, stepping forward at the same time with the back foot on the ground; repeat on both sides as if circling the hands once; follow with the left foot and place the left hand under the right hand, then clench the right hand into a fist.
Essentials: Rotate the hands with the elbows as the axis like a wheel, following the steps and the waist; sink the waist and move the steps flexibly; spread the knee outward when stepping.
22. Heavenly Official Holding the Whip
Requirements: Place the left hand on the right palm and rotate inward with the palm outward; step forward with the left foot to the left in a wide step, shift the center of gravity to the left foot at the same time, turning from the Horizontal Block Step to the Bow Step; prop the left hand outward as a palm with the elbow sunk, keep the right hand as a fist unchanged and push it slightly obliquely upward without bending the wrist.
Essentials: Relax and sink both shoulders with a sinking feeling in the elbows; press the hands obliquely downward and align the hips in the horizontal block posture.
23. Single Whip with Lower Stance
Requirements: Keep the feet still, shift the center of gravity to the right foot; circle the left hand past the face, draw it back and place it on the right wrist, sink the body, draw the hands to the waist and turn into the Crouching Step; slide the hands along the hip root to the legs, strike with both palms and form the left Bow Step.
Essentials: Sink the body upright into the Crouching Step without leaning forward; lower the right side and lift the left side, push the left knee forward, and lift the hands and head up.
24. Guan Gong Raking and Aligning
Requirements: Shift the center of gravity to the right, twist the waist back to the front into the Qilin Step; drive the hands with the waist, twist both hands to the front of the face, then sink the hands down along the ears to the chest.
Essentials: Take the waist as the axis, sink the elbows and sit on the hips; do not lean forward or raise the buttocks.
25. Pluck the Peach from Under the Leaf
Requirements: Shift the center of gravity to the left foot, circle the left hand outward to prop it, make the right hand circle vertically and smash with the fist, align the right foot with the left foot, and stand in the Wuji Step.
Essentials: Move the hands and feet in unison without lifting the knee; step forward to a parallel position into the Wuji Step; lift the head, sink the waist, sit on the hips and lift the anus.
26. Dragon Step and Cloud Hands
Requirements: Draw the right foot back sideways, circle the right hand outward and the left hand inward; draw the left foot back at the same time, shift the center of gravity from the right to the left foot, circle each hand once, and form the small Seven-Star Step.
Essentials: Coordinate the hands and feet, align the elbows and knees, and coordinate the waist and steps; circle with the elbows as the axis, relax the shoulders and round the armpits.
27. High Probe the Horse
Requirements: Twist the waist while keeping the center of gravity unchanged; circle the right hand upward from below, draw the left hand back and prop it outward, stretch the right hand forward, and draw the left hand back to the waist.
Essentials: Drive the hands with the waist and circle vertically with the shoulders as the axis; do not bend the wrist, sink the waist and sit on the hips.
28. Left and Right Leaning Strike with Seven Stars
Requirements: Hook the right foot and shift the center of gravity to it; turn the body, lift the left hand and press the right hand, step forward with the left foot obliquely to the side; rotate the left arm, place the right hand on the wrist and press outward, shift the center of gravity to the left foot and follow with the right foot into the Following Step; the right side is the opposite of the left.
Essentials: Distinguish clearly between solid and empty; make the dantian vibrate; draw in the chest and round the back; rotate the forearms and maintain the lifting force when following the step.
29. Reverse Rolling the Arms
Requirements: Hook the left step and step the right foot sideways into the Bow Step; at the same time circle the hands in a large circle, push the right hand flatly outward from the shoulder, and press the left hand down to the knee.
Essentials: Keep the head upright and the body straight; step back with the force driven by the waist and hips; move the arms with the waist, the external movement following the internal; alternate Yin and Yang in the upper, lower, front and back directions, link the left and right movements continuously, and coordinate the hands and feet.
30. Circling the Knee and Raking Step
Requirements: Hook the left foot, swing the right foot, and shift the center of gravity to the left foot into the right Bow Step; press the right hand down and circle it around the knee, push the left hand flatly outward along the shoulder, and hold the Bow Step.
Essentials: As the name suggests, the right hand must circle around the knee when pressing down; shift the body plane when changing the center of gravity; keep the left hand at shoulder level, push it obliquely outward to the level of the toe and then sit on the palm, while relaxing the shoulders and sinking the elbows.
31. Flood Dragon Emerging from the Sea
Requirements: Shift the center of gravity to the right foot, draw the left leg back and clasp it at the crook of the right knee, punch with the right hand and press the left hand to the right armpit; then step forward with the left foot into the Crouching Step, form the left hand into a fist and slide it from the waist along the leg to the ankle, keeping the right fist unchanged.
Essentials: When in the single-leg stance, do not lean the body forward and keep the height comfortable without forcing it; when punching, slightly drop the elbow with the arm seemingly straight yet slightly bent; when sinking into the Crouching Step, also keep the body upright, while loosening the waist and sinking the hips, curling the toes to the ground, and looking straight to the left.
32. Cross Frame Hands
Requirements: Shift the center of gravity to the left, step forward with the right foot into the Empty Step; lift the right hand to meet the left wrist, rotate inward and drop the elbows, forming palms and placing them flat.
Essentials: When framing the wrists, expand the chest and sink the elbows; push the fists slightly outward in different directions with vibrating force; generate a spiral force when rotating the hands inward; do not raise the elbows (also called elbow sinking).
33. Left and Right Separating the Feet
Requirements: Shift the center of gravity to the right foot, slowly lift the left leg straight and lower it; then shift the center of gravity to the left foot, pat the right foot and lower it, forming the right Empty Step.
Essentials: Left and right foot separation mainly focuses on balance and stability; when lifting the leg, ensure the toes of the standing foot curl to the ground and the center of gravity sinks, with the lower body solid and the upper body empty; when lifting the foot, do not break the root (i.e., do not push the hip or stand on tiptoe, which is called breaking the root).
34. Horizontal Fist Under the Elbow
Requirements: Step forward with the left foot and hook the step, shift the center of gravity to the right foot; then hook the right step and shift the center of gravity to the right foot, draw the left foot back and step forward with it, follow with the right foot into the Following Step; at the same time lift the hands from the shoulders, rake them back to the waist, rotate the left wrist outward with the elbow as the axis to prop it, and lower the right hand along with it, forming the Fist Under the Elbow.
Essentials: Move the steps flexibly and the waist circularly; gather the whole body’s force together; move like a flowing river, mighty and continuous; align the palms, elbows, knees and toe tips in a single plane.
35. Left and Right Small Raking
Requirements: Step the right foot back and shift the center of gravity backward, rake the hands to the waist; step the right foot back again and shift the center of gravity backward, place the right hand in front and the left hand behind to rake down, forming the Double Raking Hands.
Essentials: Coordinate the footwork and hand techniques closely; drive the movement with the waist and align the shoulders and breath.
36. Left and Right Golden Rooster Standing on One Leg
Requirements: Lift the back foot, circle the hand from bottom to top with the elbow as the axis and lower it; at the same time lower the foot and shift the center of gravity to the right foot, lift the knee and hand, lower the foot and press the left hand, lift the right knee and press the right hand, forming the single-leg stance with knee lift and single lifting palm.
Essentials: This posture also focuses on balance; stand on one foot steadily, sink the center of gravity to the heel of the standing foot and do not tilt the body; lift the knee forward without spreading it outward, and align the elbow with the knee.
37. Hold the Moon in the Arms
Requirements: Lift the left hand to align with the right hand, lower the right foot and press both hands; slightly turn the body sideways, follow with the left foot and hold a circle in front of the chest with palms facing each other up and down.
Essentials: Move from top to bottom, sinking the waist and hips; hold a circle with the waist and hands, keeping the body naturally upright.
38. Left and Right Jade Maiden Weaving Through the Shuttle
Requirements:
Movement 1: Step the left foot sideways with the heel on the ground, shift the center of gravity to the left into the Bow Step, lift the left hand up and push the right hand forward flatly; then sit back the center of gravity into the Seven-Star Step, sink the elbows and stand the palms; swing the left foot and shift the center of gravity to it to turn 360 degrees, hook the right foot and step forward; at the same time place the left hand against the waist and bring the right hand to the front of the forehead to form a circle.
Movement 2: Shift the center of gravity to the right foot, turn the body and step forward with the left foot, follow with the right foot, lift the left hand up and push the right hand forward flatly; the right Jade Maiden Weaving Through the Shuttle is the opposite.
Essentials: Link the hook and swing steps continuously when turning; do not lean forward or backward; coordinate the hands and feet when stepping; sink the elbow and waist at the same time when drawing the body back.
39. Left and Right Large Raking
Requirements: Step the right foot obliquely, shift the center of gravity backward, draw the elbows in and rake the hands to the waist; step the right foot back and sideways, place the left hand in front and the right hand behind, shift the center of gravity backward and rake the hands to the waist at the same time, forming the large Seven-Star Step.
Essentials: Focus on wide opening and closing movements, similar to Posture 35.
40. Drunkenly Lying in the Jade Lake
Requirements: Draw the left foot back and step sideways, shift the center of gravity to the left foot; at the same time take the waist as the axis, circle the right hand from back to front to the waist, circle the left hand with the shoulder as the axis to form a fist at head level, and look to the right, turning the body sideways into the left Horizontal Block Step.
Essentials: Align the waist, legs and shoulders; face the fist palm toward oneself and spread the arm outward; a distinct qi sensation indicates the correct posture.
41. Oblique Flying and Raking Step
Requirements:
Movement 1: Shift the center of gravity to the right, raise the left foot and swing the step, shift the center of gravity to the left and follow with the right foot into the feet-together step, holding a circle with the hands up and down in front of the chest.
Movement 2: Step forward with the right foot into the right Bow Step, press the left hand down and push the right hand outward; then shift the center of gravity backward, circle the right hand with the elbow as the axis, rotate the palm upward then inward and press down, rotate the left hand outward and lift it up to push forward flatly into an upright palm, turning into the right Bow Step.
Essentials: Focus on the footwork and waist with clear and flexible changes in the center of gravity; drive the hands with the waist and rotate the dantian.
42. Left and Right Leaning Strike with Seven Stars
Requirements: Follow with the left foot, place the right hand on the left hand and circle, lift from bottom to top, step the feet sideways, slightly twist the waist to the right, shift the center of gravity to the left foot and follow with the right foot; at the same time rotate the wrists, prop the elbows and press the hands; the right side is the opposite.
Essentials: The same as Posture 28.
43. Erlang Carrying the Mountain on His Shoulders
Requirements: Step the left foot back to a parallel position, keep the center of gravity in the middle, circle and lift the hands; turn the body, step forward with the right foot and follow with the left, turn the body sideways with double pressing palms, sink the elbows and close the hands, sinking the center of gravity.
Essentials: Step and spread the hips, align the legs and sink the hips; lift the hands and open the chest, follow the step and draw in the chest.
44. High Probe the Horse
Requirements: Shift the center of gravity to the left foot, hook the right foot and turn the body, shift the center of gravity to the right foot at the same time; circle the left hand upward and bring it back, stretch the right hand outward to probe, forming the Empty Step.
Essentials: The same as Posture 27.
45. Turning Body and Swinging the Lotus
Requirements: Rotate the body, step the left foot slightly and shift the center of gravity to it; swing the right foot, hook the left step and turn the body, lift the right leg and pat the foot; lower the foot and press the hands to the waist, with the center of gravity on the left foot.
Essentials: Step in a small eight-trigram arc, drive the feet with the waist; keep the movement calm and steady, do not shrug the shoulders or push the hips.
46. Draw the Bow to Shoot the Tiger
Requirements: Shift the center of gravity to the right foot and bend it into the right Bow Step; at the same time form the right hand into a fist, rotate it upward and outward to head level, punch the left fist forward from the waist, and stretch both shoulders apart.
Essentials: Align the shoulders and round the chest; make the dantian vibrate as if drawing a bow; sink the waist and sit on the hips, push the knee forward and step firmly on the foot.
47. Left and Right Grasp and Tuck the Robe
Requirements: Shift the center of gravity to the left, draw the right foot back and press the right hand down to the waist; step the right foot forward obliquely, stretch the right hand outward from the chest up past the face, rotate the left hand inward and press down, forming the Bow Step; the left Grasp and Tuck the Robe is the opposite.
Essentials: The same as Posture 16.
48. Guide the Qi to Return to the Origin and Merge with Tai Chi
Requirements:
Movement 1: Step the right foot back to align with the left foot, draw the right hand back and close it at the dantian; spread the hands to both sides, lift them up past the face in a circle, press down to the dantian, sink the waist and sit on the hips, returning to the Wuji Step.
Movement 2: Step the left foot back first, bring it close to the right foot; twist the hands from the dantian to the sides of the legs, and stand upright to return to the posture before the starting form.
Essentials: Draw in the hands and feet, gather the qi in the dantian; calm the heart, firm the intention, concentrate the spirit and uphold stillness.
Wudang Tai Chi Chuan is the first generation of Internal Martial Arts, created by Patriarch Zhang Sanfeng. The Thirteen Postures consist of thirteen sets of movements with strong offensive and defensive awareness: the Starting Posture, Ball-Holding Posture, Single Pushing Posture, Probing Posture, Lifting Posture, Pouncing Posture, Carrying Posture, Separating Posture, Cloud Posture, Transforming Posture, Double Pushing Posture, Lower Posture, and Closing Posture. It incorporates three Taoist internal health cultivation methods including breathing guidance, energy gathering and Hunyuan Stance. Moreover, the movements of the Thirteen Postures are designed to exercise the eight extra meridians of the human body, which are internally connected to the five zang-organs (heart, liver, spleen, lung, kidney). The entire routine contains the five zang-organs and eight extra meridians in the interior, the five steps and eight methods in the exterior, plus thirteen offensive and defensive combinations, and integrates Taoist health-preserving elixir techniques, hence the name “Tai Chi Thirteen Postures”.
Its movement essentials are: keep the head light and the neck lifted, draw in the chest and stretch the back, relax the shoulders and drop the elbows, and press the tongue against the upper palate. When practicing, it is required to integrate the form with the intention, the intention with the qi, and the qi with the spirit. In the six integrations, the spirit and form are both exquisite; in the movements, the flow is unbroken like flowing clouds and water, relaxed and sinking naturally. In motion and stillness, it is like a needle hidden in cotton, hard with softness, soft with hardness, the two containing each other and concealed without being revealed. In breathing, the opening and closing are free, the ascending and descending are natural, deep, slow, long and even, with every breath returning to the root.
Rich in connotation and profound in meaning, the Tai Chi Thirteen Postures has been the treasured art and secret inherited method of Wudang Mountain since ancient times.
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