29 Feb 8-Step Tai Chi Form
The way to concentrate the qi is to develop suppleness Lao Tzu
The 8-Step Tai Chi form (sometimes known as the 10-Step form) is a compact Yang-style form that uses key steps from the traditional, longer Yang forms and the 24-Step Form. All the movements are repeated on both left and right sides of the body and the sequence requires only a small space in which to practice.
This guide to the postures is not intended to teach you the form – for that it is better to learn in a class – but to remind you of the movements.
Start standing tall, feet together, hands relaxed at the sides.
Prepare
Inbreath
Shift weight right
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Outbreath
Step left foot to shoulder width stance
Opening Balance
Inbreath
With hands relaxed and fingers pointing downwards, wrists float up to chest height. Straighten the fingers and draw the elbows back
___
Outbreath
Palms float gently down to waist level
1Rolling Arms – Left
Inbreath
Extend the left hand forwards palm down,
Right hand palm up circles back and up to shoulder height
Both palms turn
___
Outbreath
Right hand pushes forwards as Left pulls back, holding a ball
Rolling Arms – Right
Inbreath
Extend the right hand forwards palm down,
Left hand palm up circles back and up to shoulder height
Both palms turn
___
Outbreath
Left hand pushes forwards as right pulls back, holding a ball
2Circle Arms – Left Brush Knee
Inbreath
Right arm circles, back and up as Left arm floats down
Shift weight to the right
Turning at the waist to the left
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Outbreath
Step wide with the left foot
Right palm pushes forward, left palm ‘brushes’ over left thigh
Circle Arms – Right Brush Knee
Inbreath
Shift weight Right, Pivot on left heel to Front,
Right palm stays high, left palm turns up
Left arm circles, back and up as right arm floats down
Shift weight to the Left
Turning at the waist to the Right
___
Outbreath
Step wide with the right foot
Left palm pushes while, right palm ‘brushes’ over right thigh
3Part the Horse’s Mane – Left
Inbreath
Shift weight Left, pivot right heel to Front,
Shift weight Right – right palm high, left low
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Outbreath
Step wide Left, left hand floats palm up to head height,
Right hand floats palm down to waist height
Part the Horse’s Mane – Right
Inbreath
Shift weight Right, Pivot on left heel to Front,
Shift weight Left – left palm high, right low, turn right palm up
___
Outbreath
Step wide right,
Right hand floats palm up to head height,
Left hand floats palm down to waist height
4Cloud Hands – 1
Inbreath
Right hand circles down to hip
Left arm floats to chest height,
Push weight left, change hands,
Step right foot to shoulder-width stance
___
Outbreath
Push weight right, change hands,
Step left foot wider to the Left
Cloud Hands – 2
Inbreath
Push weight left,
Change hands (Feet stay still)
___
Outbreath
Push weight right, change hands,
Step left foot to shoulder-width stance
Cloud Hands – 3
Inbreath
Push weight left, Change Hands,
Step right foot wider to the Right
___
Outbreath
Push weight right, change hands
5Golden Cockerel – Right
Inbreath
Push weight left
___
Outbreath
Float right knee and right arm,
Left palm pushes down
Golden Cockerel – Left
Inbreath
Lower right leg, palms push towards each other
___
Outbreath
Float left knee, left arm, right palm pushes down
6Cross Arms & Heel Kick – Right
Inbreath
Step forward with left foot, palms facing down, circling down
___
Outbreath
Float crossed arms, right knee, then extend arms, palms push outwards
Cross Arms & Heel Kick – Left
Inbreath
Bend right knee, lower right foot, then lower arms
___
Outbreath
Float crossed arms, left knee, then extend arms and left leg, palms push outwards
7Grasp the Bird’s Tail (Right)
Inbreath
Bend left knee, Lower left foot and lower arms,
Shift weight Left, left hand high, right hand low
Grasp the Bird’s Tail (i. Ward-Off – Right)
Outbreath
Step Right, right forearm floats up and round palm facing in, left palm floats down then rises, fingers towards right wrist
Grasp the Bird’s Tail (ii. Roll Back)
Inbreath
Shift weight back, arms float down towards left hip, then cross wrists in front of chest
Grasp the Bird’s Tail (iii. Press)
Outbreath
Weight forwards, wrists forwards, separate hands
Grasp the Sparrow’s Tail (iv. Roll Back)
Inbreath
Hips move backwards, elbows draw back
Grasp the Sparrow’s Tail (v. Push)
Outbreath
Hips move forwards, palms slightly forwards
Grasp the Bird’s Tail (ii. Roll Back)
Inbreath
Shift weight back, arms float down towards left hip, then cross wrists
Grasp the Bird’s Tail (iii. Press)
Outbreath
Weight forwards, push wrists forwards, left hand slides over the back of the right hand, separate hands
Grasp the Bird’s Tail (iv. Roll Back)
Inbreath
Shift weight back, lift right toes, soften knees, lower wrists
Grasp the Bird’s Tail (v. Push)
Outbreath
Weight forwards, push hands forwards and up
Grasp the Bird’s Tail (Left)
Inbreath
Roll back, pivot on right heel to Front, right hand high, left hand low
Shift weight right
Grasp the Bird’s Tail (i. Ward-Off – Right)
Outbreath
Step Left, left forearm floats up and round palm facing in, right palm floats down then rises, fingers towards left hand
Grasp the Bird’s Tail (ii. Roll Back)
Inbreath
Shift weight back, arms float down towards right hip, then cross wrists in front of chest
Grasp the Bird’s Tail (iii. Press)
Outbreath
Weight forwards, wrists forwards, separate hands
Grasp the Bird’s Tail (iv. Roll Back)
Inbreath
Shift weight back, lift left toes, soften knees, lower wrists
Grasp the Bird’s Tail (v. Push)
Outbreath
Weight forwards, push hands forwards and up
8Cross Arms and Close
Inbreath
Shift weight right, pivot on left heel to Front, Palms Facing Out
Pivot on Right Heel, Push weight Forwards to right, Pushing palms apart
___
Outbreath
Circle arms down
Shift weight back Left,
Step Right Foot to shoulder-width,
Cross arms, balance
Closing Form
Inbreath
Stand tall, lift and separate hands
___
Outbreath
Step left foot in beside right
Finish
Inbreath
Shift weight Right
___
Outbreath
Float arms down to the sides
Tai Chi 8-Step Form – Printable Version
Download and print these instructions to help you practice the form.
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