Wu Style Short Form: One By One
1 Opening
The Opening Movement takes about 6 minutes. It is a meditation, with the concentration on the movement and feelings. Take a few breaths to sink into the ground, it is about grounding [earthing]. Yes, your knees are bent, soft, sinking is from the inside, your internals is dropping down to the ground. If you don’t feel it inside at all, physically sink a little. You know the drill, pelvic tilt, back of the head going up, tail bone going down, tongue touching the roof of your mouth. What sensation are you feeling, as your arms are at your side? Feel the energy starting to light up your hands, are your arms moving slightly away from your body? It will make a little room in your armpits. Let it happen the more you do it the quicker it will come. How do your arms feel as they are coming up? Floating, heavy? Send the energy out of your fingertips into the ground. Check every joint that it in use. I like it with my eyes closed so try it both ways. Try to stay out of the form and more into the meditation of the movement. What is it going on with you, how is the moving slow affecting you?
2 Seven Star Stands
Second Movement
My Teacher is doing it first. (Maybe I was a little too slow)
The relaxing part is for about 1 minute, the words are part of it, after the first reading you can use the time to just relax-soften-drop your internals down to the ground. The first move is about 50 seconds. The second movement is about 25 seconds. Total about 1m 15s. A very good speed to work up to.
On your own you can just keep getting slower and slower, it is a meditation...
Don't get crazy about the speed. If he is too slow for you - learn the move do it over and over 1100 100x, not kidding. Get to the point where it is relaxing-enjoyable and just follow your sensations. This is the perfect time to meditate, with fewer distractions, except for the looming death of course...
3 Caressing the Birds Tail
2 move ends with the left palm facing you, fingers pointing to the right wrist. Both palms expands out to the side.
The right palm goes out to the right and circles down. The left palm circles out and up. As the right arm starts to come up to meet the left in the first position, the right leg comes up a little, and the heel rest on the floor.
4 Single Whip
Filmed at Floyd Bennett Field, Brooklyn
4th Movement, Single Whip. Like before just use the opening ready time to relax and soften down to the bottom of your feet. Remember this is more like a meditation than doing the form in class. I hope it is a little easier to do it at home. Quieting your mind is the whole deal. I guess that is the basic idea in meditation. It is where all the stress releasing and relaxation takes place. I realize that we are both facing the camera and I will add a back view on the next few moves. On the steps forward or to the side you can do the best you can in your space and then move back to a center point. Even on the adjustment moving, try to keep mindful. Let me know if you have any comments or suggestions. Enjoy
5 Slant Flying
you know the drill
use the beginning to relax and soften
tail bone sinks down, pelvic tilt
feel your body
especially on the exhale, ground
the point on your head above spine goes up
Sefu about 3 minutes etf 108 moves 1+ hours
Me about 8 minutes etf 108 moves 2+ hours
6th Move - Raise Hand, Step Up
Filmed at Castleton Hill Moravian Church/School Labyrinth
This move is interesting because your waist is not moving side to side or up and down it is being pulled forward. The other concentration is from the ground as the weight is transferred to the front foot with the mind on the ground. Not bobbing. It is like the walking step... Leg steps forward with no weight, when the heel hits the ground your weight starts to move onto it.
7th Move White Crane Spreads Wings
Filmed at Castleton Hill Moravian Church/School Labyrinth
As you are bending your body down do not drop your arm from the shoulder, it stays the same. Also as you turn to the side remember your body comes up still facing the side, with the arms not moving from the shoulder.
8th n 9th Moves Cross Hands and Brush Knee
In the Cross Hands, the left palm is facing out and the right is facing towards you. The right fingers are pointing to the left index finger. They come down to the height of your solar plexus.
Brush Knee, make sure the lower arm does not drop straight down with no attention on it. It is a little in front of the body, alive. The upper arm is not pushing out too far, very relaxed, the movement and power come from the turning of the waist/hips. Bodyweight moves to the front leg.
10th n 11th Moves Strum The Lute, Brush Knee Twist Step
Strum the Lute right elbow drops thumb facing body about the height of chess, solar plexus Elbow is not jammed closed. Left palm facing your fingers are horizontal just above the fingers of the right hand.
Brush Knee Twist Step is an interesting move it is putting attention on what the Right and Left sides of the body are doing at the same time. It will feel mechanical at the beginning. Once you feel the smooth transfer to brushing the knee, and your attention is on all parts, plus what your feeling inside. It will feel like your free-flowing, making it up on the spot, spontaneous. All you have to do is put that feeling into every move and you are on your way.
[ from playing the lute - your body weight starts to shift back - while pivoting on the heel your front foot turns towards the front of the room - and dropping your right arm palm facing the floor.
[ once the foot hits the floor your weight can shift back to the front leg - bringing your right arm up to meet the left in the brush knee first position - as your hip is twisting towards the front of the room you are allowing your back foot to come up pivoting on the heel - which is going to allow you to complete the 180° turn.
[ Stepping a little to the right with your right leg and into brush knee right side.
12th n 13th Moves Step in, Cut, Block, Punch - Apparently Close Up
Step in is where your palms are face up and fall on top of your upper leg. This is an important part of the set where you have to be totally relaxed and soften all the way down to the ground (In a split second). Basically getting ready to cut, where the palms meet right palm is facing down, left vertical, right palm is hitting the left at the middle finger of the left hand. The block is being done by the hip using the left hand turned up, right palm in a loose fist onto the hip. Punch using hip, the right arm extends, left fingers touching right forearm. Apparently close up is blocking the right elbow with the left palm turned out. The arms cross in front of you, open up as wide as the head at the height of the head, extending out as a push, then arms dropping down in front of the body, also where you are relaxing and softening down to the ground. Preparing for the turn towards the back corner. (14th move)
14th n 15th Embrace Tiger, Return To Mountain - Cross Hands
Embrace Tiger, Return To Mountain:
Once you are done with the push and your arms drop down and palms face the body. The turning to the back left corner (southwest) can be done by keeping the weight on the front left leg and turning, or you can shift your weight to the back right leg and turn the left foot to the back, pivot on the heel. Shift your weight back to the front leg and turn the right foot facing the corner. As you turn the silk reeling effect will be, as you are turning your body you turn your palms to face up at the same timing. Silk Reeling is the coordination of the separate parts of your body within the move. Once you are facing the corner then you can shift your weight to the front right leg, at the same time bringing your arm up to shoulder height, with left-arm facing the back of the room and the right arm facing the left side, making a 90° angle towards the left (SW) corner.
Cross Hands: is a repeat move #8.
16th 17th 18th 19th Brush Knee Twist Step- Strum the Lute - Change Direction, Brush Knee, Twist Step - Caress Bird’s Tail
Brush Knee Twist Step uses the left heel; right ball of the foot to change direction. (From back left corner to back right corner (SW to SE).
Strum the Lute right elbow drops thumb facing body about the height of chess, solar plexus. Elbow is not jammed closed, it is in a neutral position. Left palm facing your fingers are horizontal just above the fingers of the right hand.
Change Direction brush knee twist step; repeat of move 11.
Caress Bird’s Tail: a repeat of move 3.
20th 21st Diagonal single whip - Fist Under Elbow
Diagonal Single Whip - After Caressing the Bird’s Tail the Single Whip starts by the weight shafting to the back left leg. Turning the right front foot to the front of the room, (North) but, in this Diagonal Whip, you are trying to turn that right foot a little more to the left of the North position. This Whip faces the North West direction. So your left leg will be stepping to the left and to the back of the room. Your weight shifts to the left leg allowing your right foot to make the last adjustment As the weight shifts to the center your left hand will pass your face like your reading the palm. This is another move where you are able to totally soften the whole body down into the ground, (grounding or earthing).
Single Whip is an important move for a lot of reasons, that is why there are so many of them. As a Qi Gong movement pay close attention to every aspect of the move, weight shift, when to your arms start to move. Try doing it to the right.
Fist Under Elbow - The left palm turns and faces you, the fingers are up. Weight shifts a little (just enough to lift the toe, pivot on the heel) to the right. As the wrist elbow and palm starts to turn the fingers down facing the floor, your left toes start to rise, connecting with your fingers, your hip (waist) starts to turn towards the left, the weight starts to shift to the left leg. Left palm continues to turn facing out. With the weight mostly on the left leg, allows the right leg to adjust so the body is facing directly South West. As the right heel comes up the body is turning to the left, the right hand will meet the left, as the body is turning the left hand is turning to face in, and the right hand will meet its right index finger meeting the left middle finger. The weight starts to shift back to the right leg, the right palm turns into a loose fist and start to ride down the forearm to the elbow and the left palm turns into a loose fist so you can look right through it.
22nd 23rd Repulsing Monkey - Slant Flying
Repulsing Monkey - From Fist Under Elbow the waist turns to the right with the weight on the back right leg, left forearm drops horizontal and the waist turns to the left as the weight shifts to the front left leg. The right arm released from the left elbow. Circles down and straight out in front of you and circles back to the shoulder, and the left arm draws back to the shoulder, with the right palm facing the left palm, the weight has also shifted to the back right leg and turned to the left. With the weight on the right the front left leg can step back [using a crescent step, where the ankles come together and then circles out to the back] as you step back and the foot starts to settle your left arm is extended and the right arm brushes the right knee. This is repeated on the right side, body weight shifts to the back left leg, as the right arm comes up to meet the left. right arm draws back dragging the left palm with it. Left palm facing the right. Body turn to the right. As the right leg steps back [using a crescent step] this time the right arm is extended and the left brushes the knee. Repeat the left side. body weight shifts to the back right leg, as the right arm comes up to meet the right. Left arm draws back dragging the right palm with it. Right palm facing the left. Body turn to the left. As the left leg steps back [using a crescent step] this time the left arm is extended and the right brushes the knee.
Slant Flying - weight shifts to the left back leg, body turns to the right, [front of the room] both arm are extended out to their sides. Right toe comes up and ankle turns the right as the foot hit the floor the weight is transferred to the right leg, as the left heel come up the arms create a ball at the right hip. Left leg steps to the side, left toe will be facing the left hand corner, [west] as the right toe is facing the right hand corner [east] as the weight shifts to the left the left arm opens to the up to left hand corner, the right opens down to the right corner
24th 25th 26th 27th Raise Hand, Step Up - White Crane Spreads Wings - Cross Hands - Brush Knee, Twist Step; Are all Repeats
Raise Hand, Step Up repeat of the 6th move. A key point to add is when you are moving your left leg up to meet the right just the leg is moving your weight is already on that right front leg. So your left heel would come up first allowing and making sure the weight is forward first.
White Crane Spreads Wings repeat of the 7th move. A key point is that when the left arm comes up to meet the right your eyes are looking towards the palms, but your head is not moving to look up, just your eyes.
Cross Hands repeat of the 8th move. It is called cross hands because the arms were crossed at the wrist with the palms facing you at one time. It did not represent the meaning of the move good enough I guess.
28th 29th Brush Knee, Twist Step repeat of the 11th move.
Needle At The Sea Bottom - Fan Through Back OF Mountain
From Brush Knee, your body weight shifts to the back right leg. As you start to move back your right elbow starts to sink, causing your right fingers to face up about the height of the neck. As you settle on to the right leg your left arm comes up and the left toe comes up. You place your left palm so that the right fingers are touching the left wrist. Palm will be about the height of the face. We call it the First Position.
Needle at the sea bottom - lifting your left knee, as you are putting your left toe onto the ground, your right arm is circling down and around the head. At the same time, the left arm is making a small circle in front of you. As the right arm is coming down fingers are facing the ground. The left fingers are meeting the right forearm as the right palm faces the left knee.
Fan through back of mountain - Left toe comes up and the heel rest on the ground. Toe turns towards the front [N] as the weight shifts to the left leg the right arm will be blocking above the head the palm facing out, facing [NW] the left palm will be facing out and the fingers facing or touching the right wrist. As you look at the back of the left palm your right leg is stepping to the back [SE] corner. Finishing the move with a horse stance weight even right arm blocking above the forehead. Left-arm extending to the [NW] and the wrist is flexing so that the fingers are pointing above your head.
30th 31st Whipping and Twisting Fist - Step Back, Cut, Block, Punch
From Fan Through Back of Mountain, the left palm turns into a loose fist, [using silk reeling the body turns toward east] left toe adjusting, with left-arm punching into the stomach area. The body weight will shift to the front right leg. The right arm swings down to the left hip, weight shifts back to the left leg. There is a right foot adjustment as the weight is moving back to the right front leg the left wrist is meeting the right wrist at about the height of the belly. As the left fingers open they point to the floor and then start to roll facing the stomach [twisting the right wrist with it] and fingers continue facing up to the chest, as both palms are facing up the left palm is open, right still in a loose fist. The left palm turns down at the height of the stomach, with the weight finishing moving forward.
Step Back; As the weight moves to the back left leg, both palms face up and rest on the top of the legs. Your right leg steps back.
Cut, Block, and Punch, a repeat of 12th move.
32nd 33rd Step in, Caress Bird’s Tail - Single Whip
Step in, Caress Bird’s Tail; as your weight shifts back to the right leg, left toe comes up. The right arm moves up to the first position, left fingers move from the forearm to the right wrist. As the right palm turns up, left palm down right forearm drops to the horizontal level. Left toe turns out to the left, as the weight shifts to the left leg the body is turning towards the left, stepping with the right leg and the weight shifts to the front leg moving into Caress Birds tail. Once the right foot is on the ground it is the same as the 3rd move.
Single Whip; a repeat of the 4th move.
34th - 35th - 36th Move Like Clouds - Single Whip - Closing
Cloud Hands - Hands move like Clouds - Cloudy Hands - Move like Clouds
From the Single Whip, the body turns a little to the left then weight shifts to the right as the left arm starts to drop right arm pressing out, and the body turns to the right toe turns out, with the left toe turning into the body. The hook of the right arm is extending out. As the weight shifts to the left the left-arm moves up to meet the right at shoulder height, right palm open, and faces the ground, left-facing up. The left side of the body turns to the left with the weight still on the left. Left palm is crossing in front of you as if you are reading the palm, right arm extending out. The right side of the body turns in, toe turns into the body, with the right arm dropping. The right side of your body arm and leg meets the left, same time. Left palm turns down, right turned up. The right side of your body turns out, toe turns out as the right arm floats across, like your reading the palm, left palm starts to drop. Toe-knee-hips are turning in weight shifting to the right leg. Left-arm meets right at shoulder height, with the weight on the right, left leg steps out to the left. As the weight is shifting to the left leg the left side of the body toe-knee-hip is turning to the left. Right arm dropping down, turning to the left. The right side of your body arm and leg meets the left, same time (2nd x). Left palm turns down, right turned up. The right side of your body turns out, as the right arm floats across, like your reading the palm, left palm starts to drop. Toe-knee-hips are turning out weight shifting to the right leg. Left-arm meets right at shoulder height, left toe turns in. Then turns into Single Whip
Single Whip; a repeat of the 4th move.
Closing
The short form is a little different than the 108. From single whip, your arms cross in front of you, left arm on top. Your whole body is turning and shifting to the left. As the right arm circles around blocking above your head, left arm blocks down, your body turning and shifting to the right leg, but facing the left-hand corner, NW (hip turning in) as the weight shifts back to the right leg. The left leg steps back to the right landing almost directly in the back of the right leg. ( you can see on the video I am trying to figure it out right there. The idea is to end in the same spot you started on.) As you shift your body to the back left leg your left arm comes up to shoulder height, as the right arm drops to the side. As your right leg steps back should wight apart your right arm comes up to meet the left. Continue to the end just like the opening movement. Elbows sink, palms press down to the side, and close into the body. Wu Chi Stance.
You would start every Tai Ji Form with the Wu Chi Stance and end every form with it. When you are by yourself you should take a few minutes to soften and become aware of how you feel, what sensations are running around your body.
Congrads, this is the end of the Short Wu Form, (36 Moves)
Video Series from Golden Qi Gong ~ G QGLINKS.COM
List of Postures of the Wu Style Tai Ji Short Set
1 Tai Chi Beginning
2 Seven Star Stands
3 Caress Bird’s Tail
4 Single Whip
5 Slant Flying
6 Raise Hand, Step Up
7 White Crane Spreads Wings
8 Cross Hands (Apparently Closing)
9 Brush Knee, Twist Step (3 steps)
10 Strum The Lute
11 Brush Knee Twist Step
12 Step in, Cut, Block Punch
13 Pressing Forward Pushing
14 Embrace Tiger, Return to the Mountain
15 Apparently Closing
16 Brush Knee Twist Step
17 Strum The Lute
18 Brush Knee Turning Step
19 Caress Bird’s Tail
20 Diagonal Single Whip
21 Fist Under Elbow
22 Repulsing Monkey
23 Cher Fay Sai
24 Raise Hand, Step Up
25 White Crane Spreads Wings
26 Cross Hands (Apparently Closing)
27 Brush Knee, Twist Step
28 Needle At The Bottom Of The Sea
29 Fan Through Back Of Mountain
30 Whipping and Twisting Fist
31 Step Back, Cut, Block, Punch
32 Step in, Caress Bird’s Tail
33 Single Whip
34 Move Like Clouds
35 Single Whip
36 Closing
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