Tai Chi : Long Form of Yang Style

Sequence I

Preparation / Beginning

1. Stand erect, face (N), feet together.
2. Move the left foot to shoulder-width apart and equalize your body weight.
3. Both arms hang naturally by your sides (palms face the thighs).
4. Turn both palms to face backward (S).
5. Raise both arms to shoulder height, keeping them shoulder-width apart (palms downward - fingers pointing forward).
6. Bend the elbows slightly and move the hands inward toward each shoulder and then lower the arms to the front of the thighs (both palms downward and fingers pointing N).
7. Bend the knees slightly when you lower the arms

Grasp Sparrows Tail - Ward Off left

1. Shift your body weight into the left leg. Turn the right foot (pivot on the heel) until the right toes point (E).
2. Raise the right hand (palm down) to the right shoulder.
3. Scoop the left hand (palm up) in a curve to the right side of the body, and stop underneath the right hand - hold a large ball vertically on your right hip.
4. Shift your body weight into the right leg and the left foot come up onto its toes.
5. Step (N) with the left foot and shift 70% of your body weight into the left leg.
6. Raise the left arm in a curve to shoulder level, left palm is almost horizontal and the left wrist is centre-line to the body.
7. Move the right hand forward horizontally to brush across the left hand (one inch apart) The right arm (palm down) falls in a curve coming to rest beside the right thigh.

Grasp Sparrows Tail - Ward Off Right

1. Shift your body weight into the left right foot come up onto its toes.
2. Turn the left palm over so that it faces downward, turn the right palm over so that it faces upward.
3. Move the left hand closer to the left shoulder.
4. Scoop the right hand (palm upward) and position under the left hand - hold a large ball vertically on your left hip.
5. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
6. Raise the right arm in a curve to shoulder level, right palm is almost horizontal and the right wrist is centre-line to the body.
7. Move the left hand forward horizontally to brush across the right hand (one inch apart).
8. Turn the right palm toward the chest and level the right arm (shoulder height) horizontal to the floor.
9. Move the left hand back toward the chest along the body centre-line, keep the left elbow close to your side. The left palm faces outward and fingers point upward -hold a large ball horizontally in front of your chest.

Grasp Sparrows Tail - Rollback

1. Shift your body weight into the left leg.
2. Pivot on the right heel and turn the upper body and hips to the right (SE).
3. Withdraw the right hand (palm down) back to the right shoulder.
4. Lower the left hand (palm up) underneath the right hand - hold a large ball vertically on your right hip.

Grasp Sparrows Tail - Press

1. Pivot on the right heel and turn the upper body counter-clockwise to face (NW), sink slightly through the knees.
2. Pivot on the left heel (toes point NW) and begin to raise the left arm diagonally across the chest until shoulder height, and turn the left palm outward.
3. Keep the right hand at shoulder height and turn the right palm outward.
4. Shift 70% of your body weight into the left leg and push both hands toward (NW) at shoulder height.
5. Bring the right toes closer to the left heel and turn both palms to face each other (hold a large ball horizontally in front of your chest).
6. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
7. Move the palm of the left hand toward the lower right forearm and lightly touch the right wrist.
8. Press the left palm forward and slightly upward by the strength in the rear leg.

Grasp Sparrows Tail - Withdraw and Push

1. Slide the left hand over the back of the right hand. Separate your hands by stretching the arms forward in front of the shoulders (palms down, fingers pointing E).
2. Shift your body weight into the left leg.
3. Raise both arms (shoulder width) and circle backward to chest level (keep elbows close to the body).
4. Shift 70% of your body weight forward into the right leg.
5. Push forward and slightly diagonally upward with the arms. The arms remain at shoulder width and are kept slightly bent. Palms remain facing forward and the fingers pointing upward.

Single Whip

1. Shift your body weight into the left leg and turn the right heel so that the right toes point (N).
2. Both arms remain parallel at shoulder height (elbows slightly bent and palms down). Turn the upper body (NW) as far as possible.
3. Extend all finger tips (NW) with both palms facing each other.
4. Shift your body weight into the right leg.
5. Move the left toes toward, and slightly behind, the right heel.
6. Withdraw both hands to the right side of the body. The right hand forms a hook (fingers pinched together) at shoulder height (elbow below the wrist level), the left arm falls in a curve (palm up) to the right hip.
7. Turn the upper body to face (NE).
8. Extend the right hook (shoulder height) to (NE).
9. Raise the left hand to the right shoulder (palm facing the shoulder).
10. Turn the upper body to face (W) by pivoting on the left toes.
11. Move the left hand to the left shoulder, continue pushing outward with your left hand inward) at chest level and parallel to the body turn. 12. Step (W) with the left foot and shift 70% of body weight into the left leg.
13. Turn the left palm outward (away from your body) you extend the left arm (W) . The eyes look out over fingers.
14. Keep the right hand (hook) slightly behind a point at ear level height.

Lift Hands

1. Shift your body weight into your right leg.
2. Pivot on the left heel and turn the body to face (N)
3. Open the right hand and move both arms (palms facing each other) in toward the head, stopping in front of each temple.
4. Shift your body weight into the left leg.
5. Lower both arms (palms facing) down the centre of the body toward the thighs.
6. Raise the right leg until the thigh is parallel to the floor (right toes hang directly below the right knee).
7. Raise both arms up slightly.
8. Extend the right arm (shoulder width and waist level) to (N).
9. Extend the left arm (shoulder width and waist level) to (N), stop when the left hand is directly opposite the right elbow.
10. Lower the right foot (N) onto its heel (bearing no body weight).

Retreat Shoulder / Strike with Shoulder

1 . Pivot the right foot (on its heel) to the left and then shift your body weight into the right leg.
2. Step (W) with the left foot and shift 70% of your body weight into the left leg.
3. Place the right toes near the left heel.
4. Move both hands to hold a large ball vertically on your left hip - left hand (palm down) at shoulder level, right hand (palm up) at hip level.
5. Step (N) with the right foot and shift 70% of your body weight into the right leg.
6. Extend the right arm to a position just outward of the right knee.
7. Push the left hand diagonally downward across the chest area (palm facing N) into the right lower arm.
8. Lean forward (N) slightly 'with the right shoulder.

Stork Spreads its Wings

1. Keep your body weight in the right leg. Move the left toes closer to the right heel. Pivot on the left toes and turn the upper body to face (W).
2. Turn the left hand over (palm up). Circle both arms outward and upward (leading with the back of each hand).
3. Simultaneously, raise the body slightly and lift the left leg until the thigh is parallel to the floor (left toes hang directly below the left knee).
4. Stop the right hand approximately four inches from the right temple and rotate the hand until the palm faces forward (W).
5. Stop the left hand at a point outside the left thigh, turn the palm down and fingers point (W).
6. Sink your body weight into the supporting right leg and lower the left foot (toes only touching the floor) twelve inches forward (W) of the right foot. The hips, shoulders and the head all face (W).

Brush Knee - left

1. Keep your body weight in the right leg.
2. Lower the right hand beside your right thigh.
3. Raise the left arm (palm down) to eye level height along your left shoulder-line.
4. Pivot on the left toes and turn the upper body clockwise to face (N).
5. Circle the left hand clockwise (upward and backward) in an arc to the right side of the chest, then continue downward toward the left thigh.
6. Raise and circle forward (anti -clockwise) the right hand (palm facing W) to a position at ear level height.
7. Turn the upper body to the left (W). Step diagonally forward (SW) with the left foot and shift 70%. of your body weight into the left leg.
8. Sweep the left palm down and forward, brushing across the left knee and stop just outside the knee (palm down and fingers pointing W).
9. Push forward from the ear level height with the right open hand (palm away from you) to a fully extended position along your body centre-line. Finish facing (W).

Play Guitar

1. Shift more of your body weight forward (not upward) into the left leg.
2. Lift the right foot off the floor (the right knee not passing the left toes). Balance on the left leg.
3. Replace the right foot to its previous position. Shift your body weight into the right leg and lower the right arm.
4. Lift the left thigh until it is parallel to the floor (left toes hang directly below the left knee).
5. Raise the left arm in an arc in front of you - fingers stop at eye level height.
6. Raise the right arm in an arc in front of you and bend the right elbow slightly. The right hand stops opposite the left elbow.
7. Lower and place the left foot a half step in front of the right foot (heel only touching the floor and bearing no body weight).

Brush Knee - left

Repeat, SW 1. Keep your body weight in the right leg.
2. Lower the right hand beside your right thigh.
3. Raise the left arm (palm down) to eye level height along your left shoulder-line.
4. Pivot on the left toes and turn the upper body clockwise to face (N).
5. Circle the left hand clockwise (upward and backward) in an arc to the right side of the chest, then continue downward toward the left thigh.
6. Raise and circle forward (anti -clockwise) the right hand (palm facing W) to a position at ear level height.
7. Turn the upper body to the left (W). Step diagonally forward (SW) with the left foot and shift 70%. of your body weight into the left leg.
8. Sweep the left palm down and forward, brushing across the left knee and stop just outside the knee (palm down and fingers pointing W).
9. Push forward from the ear level height with the right open hand (palm away from you) to a fully extended position along your body centre-line. Finish facing (W).

Brush Knee - right

1. Keep the body weight in the left leg and move the right toes near your left foot.
2. Turn the upper body counter-clockwise to face (S).
3. Circle the right hand counter- clockwise (upward and backward) in an arc to the left side of the chest, then continue downward toward the right thigh.
4. Raise and circle forward the left hand (palm facing W) to a position at ear level height.
5. Turn the upper body to the right (W). Step diagonally forward (NW) with the right foot and shift 70% of your body weight into the right leg.
6. Sweep the right palm down and forward, brushing across the right knee and stop just outside the knee (palm down and fingers pointing W).
7. Push forward from the ear level height to chest with the left open hand (palm away from you) to a fully extended position along your body centre-line. Finish facing (W).

Brush Knee - left

Repeat, SW 1. Keep your body weight in the right leg.
2. Lower the right hand beside your right thigh.
3. Raise the left arm (palm down) to eye level height along your left shoulder-line.
4. Pivot on the left toes and turn the upper body clockwise to face (N).
5. Circle the left hand clockwise (upward and backward) in an arc to the right side of the chest, then continue downward toward the left thigh.
6. Raise and circle forward (anti -clockwise) the right hand (palm facing W) to a position at ear level height.
7. Turn the upper body to the left (W). Step diagonally forward (SW) with the left foot and shift 70%. of your body weight into the left leg.
8. Sweep the left palm down and forward, brushing across the left knee and stop just outside the knee (palm down and fingers pointing W).
9. Push forward from the ear level height with the right open hand (palm away from you) to a fully extended position along your body centre-line. Finish facing (W).

Play Guitar

Repeat, W

1. Shift more of your body weight forward (not upward) into the left leg.
2. Lift the right foot off the floor (the right knee not passing the left toes). Balance on the left leg.
3. Replace the right foot to its previous position. Shift your body weight into the right leg and lower the right arm.
4. Lift the left thigh until it is parallel to the floor (left toes hang directly below the left knee).
5. Raise the left arm in an arc in front of you - fingers stop at eye level height.
6. Raise the right arm in an arc in front of you and bend the right elbow slightly. The right hand stops opposite the left elbow.
7. Lower and place the left foot a half step in front of the right foot (heel only touching the floor and bearing no body weight).

Brush knee - left

Repeat, SW 1. Keep your body weight in the right leg.
2. Lower the right hand beside your right thigh.
3. Raise the left arm (palm down) to eye level height along your left shoulder-line.
4. Pivot on the left toes and turn the upper body clockwise to face (N).
5. Circle the left hand clockwise (upward and backward) in an arc to the right side of the chest, then continue downward toward the left thigh.
6. Raise and circle forward (anti -clockwise) the right hand (palm facing W) to a position at ear level height.
7. Turn the upper body to the left (W). Step diagonally forward (SW) with the left foot and shift 70%. of your body weight into the left leg.
8. Sweep the left palm down and forward, brushing across the left knee and stop just outside the knee (palm down and fingers pointing W).
9. Push forward from the ear level height with the right open hand (palm away from you) to a fully extended position along your body centre-line. Finish facing (W).

Step Forward, Parry and Punch

1. Keep your body weight in the left leg and place right toes near the left heel.
2. Lower the right hand to a position a few inches in front of the groin (palm face the body with fingers pointing downward) Lower the left hand to a position outside of the left leg (palm face backward with fingers pointing downward).
3. Form a loose fist with the right hand (knuckles downward).
4. Circle both arms in a clockwise circle. The right fist rotates around the elbow and across the chest area and finishes with the fist (knuckles downward) beside the right thigh. The left hand strikes (chop / slap) forward and downward at shoulder height to a point slightly left of the body centre-line. The left palm will face (N) so that the outside edge of the hand is facing downward. The left arm is bent at the elbow ninety degrees.
5. Simultaneously, step (NW) with the right foot and shift 70% of your body weight into the right leg. Turn the upper body clockwise. Bend the knees to lower yourself into a Twist Stance.
6. Withdraw the left hand back toward the chest, finishing with the left arm horizontally in front of the chest.
7. Step (W) with the left foot and shift 70% of your body weight into the left leg.
8. Raise the right fist to the waist and turn it counter- clockwise until the fist is vertical; keep the right elbow close to your side.
9. Turn the upper body counter-clockwise until the hips and shoulders face (W).
10. Punch forward (underneath the left forearm) with the right fist to solar plexus target along your body centre line. Use the rotation of the body to complete the punch. The fist finishes six inches forward of the left forearm. Both arms remain in contact.

Apparaent Closure and Push

1. Shift your body weight into the right leg.
2. open the right fist and bring the right hand (under the left arm) toward the left shoulder.
3. Pivot on the left heel and turn the counter-clockwise to face (SW).
4. Slide the left hand (palm inward) inside the right forearm. Push the left hand (palm outward) up under the right shoulder.
5. Place the left toes near the right foot.
6. Slide the left hand (palm facing outward) along the outside of the right arm, toward the right wrist. Slide the right hand from the left shoulder to the right shoulder.
7. Turn the right palm outward, so that both palms face (W) at shoulder width and shoulder height.
8. Step (W) with the left foot and shift 70% of your body weight into the left leg. Push both hands forward from the shoulders - keeping the forearms almost vertical, elbows bent at ninety degrees and close to your sides.

Cross Hands

1. Step diagonally backward with the right foot and shift your body weight into the right leg.
2. Pivot on the left heel and turn the upper body clockwise to face (N).
3. Lower both arms in an arc to a position in front of the thighs (palms facing the thighs)
4. Shift your body weight into the left leg
5. Raise both hands (fingers leading and palms facing each other) up the body centre-line to shoulder height.
6. Describe two outward circles (palms outward) . Cross the wrists (right hand under the left hand and both palms upward) in front of the thighs.
7. Raise both hands up the body centre-line to form a cross over the chest area. The crossed arms should be approximately twelve inches away from the chest with the left arm inside of the right arm. The final position is when the wrists are at shoulder height, both palms face toward you, elbows bent, arms nicely rounded and the shoulders hanging downward.
8. Move the right foot and place it parallel to the left foot (shoulder width apart) . Both feet face (N),knees slightly bent, with equal body weight in each leg.

Sequence II

Carry Tiger And Return To Mountain

1. Turn the right palm outward so that the back of wrist is touching.
2. Step diagonally backward (SE) with the right and shift 70% of your body weight into the right leg.
3. Lower the crossed arms toward the left thigh palms face the leg).
4. Pivot the left heel and shift 70% of your weight into the left leg.
5. Pivot the right heel and turn the upper body clockwise (SE).
6. Circle the left hand outward and upward to a point slightly behind the left ear (palm down and fingers pointing forward).
7. Brush the right hand around the right knee (palm facing knee), then turn the hand over (palm up) beside the right thigh.
8. Shift 70% of your body weight into the right leg. Stretch and thrust forward, at shoulder height, the left hand (palm down) to the (SE). Look at the left hand.

Grasp Sparrows Tail - Rollback

Repeat, facing S 1. Shift your body weight into the left leg.
2. Pivot on the right heel and turn the upper body and hips to the right (SE).
3. Withdraw the right hand (palm down) back to the right shoulder.
4. Lower the left hand (palm up) underneath the right hand - hold a large ball vertically on your right hip.

Grasp Sparrows Tail - Press

Repeat, NE

1. Pivot on the right heel and turn the upper body counter-clockwise to face (NW), sink slightly through the knees.
2. Pivot on the left heel (toes point NW) and begin to raise the left arm diagonally across the chest until shoulder height, and turn the left palm outward.
3. Keep the right hand at shoulder height and turn the right palm outward.
4. Shift 70% of your body weight into the left leg and push both hands toward (NW) at shoulder height.
5. Bring the right toes closer to the left heel and turn both palms to face each other (hold a large ball horizontally in front of your chest).
6. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
7. Move the palm of the left hand toward the lower right forearm and lightly touch the right wrist.
8. Press the left palm forward and slightly upward by the strength in the rear leg.

Grasp Sparrows Tail - Withdraw and Push

Repeat, NE 1. Slide the left hand over the back of the right hand. Separate your hands by stretching the arms forward in front of the shoulders (palms down, fingers pointing E).
2. Shift your body weight into the left leg.
3. Raise both arms (shoulder width) and circle backward to chest level (keep elbows close to the body).
4. Shift 70'-. of your body weight forward into the right leg.
5. Push forward and slightly diagonally upward with the arms. The arms remain at shoulder width and are kept slightly bent. Palms remain facing forward and the fingers pointing upward.

Single Whip

Repeat, NW

1. Shift your body weight into the left leg and turn the right heel so that the right toes point (N).
2. Both arms remain parallel at shoulder height (elbows slightly bent and palms down). Turn the upper body (NW) as far as possible.
3. Extend all finger tips (NW) with both palms facing each other.
4. Shift your body weight into the right leg.
5. Move the left toes toward, and slightly behind, the right heel.
6. Withdraw both hands to the right side of the body. The right hand forms a hook (fingers pinched together) at shoulder height (elbow below the wrist level), the left arm falls in a curve (palm up) to the right hip.
7. Turn the upper body to face (NE).
8. Extend the right hook (shoulder height) to (NE).
9. Raise the left hand to the right shoulder (palm facing the shoulder).
10. Turn the upper body to face (W) by pivoting on the left toes.
11. Move the left hand to the left shoulder, continue pushing outward with your left hand inward) at chest level and parallel to the body turn. 12. Step (W) with the left foot and shift 70% of body weight into the left leg.
13. Turn the left palm outward (away from your body) you extend the left arm (W) . The eyes look out over fingers.
14. Keep the right hand (hook) slightly behind a point at ear level height.

Fist Under Elbow

1. Shift 70% of your body weight into the right leg.
2. Release the right "hook". Move the left hand back to the right hand to hold a small ball (palm to palm) above the right shoulder.
3. Step (SW) with the left foot and shift 70% of your body weight into the left leg.
4. Turn the upper body counter-clockwise until the hips and shoulders face (SW). Move the right toes near to the left heel.
5. Simultaneously lower both "cupped" hands diagonally from the right shoulder to the outside of your left hip.
6. Make a loose fist with the right hand.
7. Step (NW) with the right foot and shift 70% of your body weight into the right leg.
8. Turn the upper body clockwise until the hips and shoulders face (NW). Move the left toes near to the right heel.
9. Swing both arms across the thighs - left palm finishing in front of the groin; right fist finishing beside the right leg.
10. Step (W) with the left foot (heel only and bearing no body weight). Turn the body counter- clockwise to face W.
11. Spread the left thumb from the fingers. Circle the left arm at the elbow to raise the left hand up the body centre-line to finish in front of the face - palm toward the face and fingers pointing upward.
12. Punch forward with the right fist and cup the left elbow with the fist.

Step Back And Repulse Monkey - Right

1. Open the right fist and lower the right hand (palm up) to the right thigh.
2. Extend the left hand (palm down) to a point in front of the left shoulder.
3. Turn the left palm upward.
4. Circle clockwise the left arm to the outside of the left thigh; left hand remains palm upward.
5. Circle backward and upward (counter- clockwise) the right hand to the level of the right ear.
6. Move the right hand pass the right ear and push directly forward (W) with the palm to a point in front of your right shoulder. Then flatten the hand palm down.
7. Step backward with the left foot (place the left toes down first pointing W) and shift 70% of your body weight into the leg. Allow the right foot to pivot on the heel.

Step Back And Repulse Monkey - Left

1. Turn the right palm upward.
2. Circle anti-clockwise the right arm to the outside of the right thigh; right hand remains palm upward.
3. Circle backward and upward (clockwise) the left hand to the level of the left ear.
4. Move the left hand pass the left ear and push directly forward (W) with the palm to a point in front of your left shoulder. Then flatten the hand palm down.
5. Step backward with the right foot (place the right toes down first pointing W) and shift 70% of your body weight into the leg. Allow the left foot to pivot on the heel.

Step Back And Repulse Monkey - Right

Repeat, W 1. Open the right fist and lower the right hand (palm up) to the right thigh.
2. Extend the left hand (palm down) to a point in front of the left shoulder.
3. Turn the left palm upward.
4. Circle clockwise the left arm to the outside of the left thigh; left hand remains palm upward.
5. Circle backward and upward (counter- clockwise) the right hand to the level of the right ear.
6. Move the right hand pass the right ear and push directly forward (W) with the palm to a point in front of your right shoulder. Then flatten the hand palm down.
7. Step backward with the left foot (place the left toes down first pointing W) and shift 70% of your body weight into the leg. Allow the right foot to pivot on the heel.

Slant Flying

1. Keep your body weight in the left leg.
2. Raise the left hand to a point just below the left shoulder (palm down). Simultaneously lower the right hand (palm up) to the left hip (hold a large ball vertically on the left side of the body).
3. Cross the arms (right arm underneath the left arm, with the right palm touching the left elbow).
4. Step diagonally backward (NE) with the right foot and shift 70% of your body weight into the right leg..
5. Pivot the left heel and shift 70% of your body weight into the left leg.
6. Pivot the right heel and turn the upper body clockwise (NE).
7. Shift 70% of your body weight into the right leg.
8. Simultaneously slide the right hand (palm up) diagonally upward underneath the left arm to your right shoulder line. The final position of the hand is level with your chin and the hand extended away from the body (palm up with the fingers pointing NE).
9. Lower the left hand (palm down and fingers pointing NE) to the outside of the left thigh.
10. Your eyes look at the right fingers.
11. Maintain the posture. Lift the left foot one inch off the floor.

Lift Hands

Replace the foot onto the floor and shift your body weight into the left leg so that you are facing North. Repeat Lift Hands N.

Retreat Shoulder / Strike With Shoulder

Repeat, W and N 1 . Pivot the right foot (on its heel) to the left and then shift your body weight into the right leg.
2. Step (W) with the left foot and shift 70% of your body weight into the left leg.
3. Place the right toes near the left heel.
4. Move both hands to hold a large ball vertically on your left hip - left hand (palm down) at shoulder level, right hand (palm up) at hip level.
5. Step (N) with the right foot and shift 70% of your body weight into the right leg.
6. Extend the right arm to a position just outward of the right knee.
7. Push the left hand diagonally downward across the chest area (palm facing N) into the right lower arm.
8. Lean forward (N) slightly 'with the right shoulder.

Stork Spreads Wings

Repeat, W

1. Keep your body weight in the right leg. Move the left toes closer to the right heel. Pivot on the left toes and turn the upper body to face (W).
2. Turn the left hand over (palm up). Circle both arms outward and upward (leading with the back of each hand).
3. Simultaneously, raise the body slightly and lift the left leg until the thigh is parallel to the floor (left toes hang directly below the left knee).
4. Stop the right hand approximately four inches from the right temple and rotate the hand until the palm faces forward (W).
5. Stop the left hand at a point outside the left thigh, turn the palm down and fingers point (W).
6. Sink your body weight into the supporting right leg and lower the left foot (toes only touching the floor) twelve inches forward (W) of the right foot. The hips, shoulders and the head all face (W).

Brush Knee And Twist Step - Left

Repeat, SW

1. Keep your body weight in the right leg.
2. Lower the right hand beside your right thigh.
3. Raise the left arm (palm down) to eye level height along your left shoulder-line.
4. Pivot on the left toes and turn the upper body clockwise to face (N).
5. Circle the left hand clockwise (upward and backward) in an arc to the right side of the chest, then continue downward toward the left thigh.
6. Raise and circle forward (anti -clockwise) the right hand (palm facing W) to a position at ear level height.
7. Turn the upper body to the left (W). Step diagonally forward (SW) with the left foot and shift 70%. of your body weight into the left leg.
8. Sweep the left palm down and forward, brushing across the left knee and stop just outside the knee (palm down and fingers pointing W).
9. Push forward from the ear level height with the right open hand (palm away from you) to a fully extended position along your body centre-line. Finish facing (W).

Needle At Sea Bottom

1. Shift 70% of your body weight into the right leg.
2. Simultaneously extend the left hand (palm down) to a point in front of the left shoulder, and lower the right hand to your right side.
3. Lift the left thigh parallel to the floor (toes hang directly below the knee). Lower the left foot (toes only touching the floor) twelve inches forward (W) of the right foot. Keep the left leg slightly bent.
4. Turn the upper body slightly to the right. Circle the right arm in a counter- clockwise direction to bring the hand up to the side of the right ear.
5. Turn the upper body again to face (W) begin to thrust the right hand obliquely down the centre-line of the body.
6 . Circle the left hand in a downward clockwise arc. Make contact and clamp the left palm to the back of the right hand.
7. Bend both knees and incline forward from the waist into a stoop position. Keep the head upright with the eyes looking at the right hand.
8. Release the clamp and position the left hand to the outside of the left knee (palm downward and fingers pointing forward (W).
9. Continue the downward action of the right arm to position the hand inside of the left knee (fingers point downward and palm facing the knee).

Fan Through the Back

1. Straighten the body and turn slightly to the right.
2. Keep your body weight in the right leg.
3. Circle both arms counter- clockwise until the right arm is in a position obliquely above the right temple (palm outward). The left hand is positioned in front of your body at face height (palm outward).
4. Step forward (W) with the left foot and shift 70% of your body weight into your left leg. Push the left hand forward along your body centre-line.
5. Eyes look at the left hand.

Turn, Parry And Punch

1. Shift your body weight into the right
2. Turn the body clockwise 'to face (N) left foot to pivot on the heel.
3. Simultaneously, bring both hands in front of each shoulder (palms outward). Outstretch the arms in line with the shoulders, at shoulder height. Both palms face outward and fingers point upward.
4. Shift your body weight into the left leg.
5. Lift the right thigh parallel to the floor (toes hang directly below the knee). Place the right foot down pointing (E) and shift 70% of your body weight into the right leg.
6. Scoop downward with both arms.
7. hold the right arm with a closed fist (palm downward) across your waist. Strike the right fist (knuckles leading) overhead in a clockwise movement, travelling down your body centre-line and stopping at eye level height. Palm of the fist facing upward (knuckles downward).
8. Left palm turns over to face upward, swings down and up in a counter-clockwise rotation (like an uppercut action) - palm faces (E) and fingers point upwards at eye level height.
9. Lower the right fist beside your right thigh (knuckles downward).

Step Forward, Parry And Punch

Repeat, E

1. Keep your body weight in the left leg and place right toes near the left heel.
2. Lower the right hand to a position a few inches in front of the groin (palm face the body with fingers pointing downward) Lower the left hand to a position outside of the left leg (palm face backward with fingers pointing downward).
3. Form a loose fist with the right hand (knuckles downward).
4. Circle both arms in a clockwise circle. The right fist rotates around the elbow and across the chest area and finishes with the fist (knuckles downward) beside the right thigh. The left hand strikes (chop / slap) forward and downward at shoulder height to a point slightly left of the body centre-line. The left palm will face (N) so that the outside edge of the hand is facing downward. The left arm is bent at the elbow ninety degrees.
5. Simultaneously, step (NW) with the right foot and shift 70% of your body weight into the right leg. Turn the upper body clockwise. Bend the knees to lower yourself into a Twist Stance.
6. Withdraw the left hand back toward the chest, finishing with the left arm horizontally in front of the chest.
7. Step (W) with the left foot and shift 70% of your body weight into the left leg.
8. Raise the right fist to the waist and turn it counter- clockwise until the fist is vertical; keep the right elbow close to your side.
9. Turn the upper body counter-clockwise until the hips and shoulders face (W).
10. Punch forward (underneath the left forearm) with the right fist to solar plexus target along your body centre line. Use the rotation of the body to complete the punch. The fist finishes six inches forward of the left forearm. Both arms remain in contact.

Apparent Closure And Push

Repeat, E

1. Shift your body weight into the right leg.
2. open the right fist and bring the right hand (under the left arm) toward the left shoulder.
3. Pivot on the left heel and turn the counter-clockwise to face (SW).
4. Slide the left hand (palm inward) inside the right forearm. Push the left hand (palm outward) up under the right shoulder.
5. Place the left toes near the right foot.
6. Slide the left hand (palm facing outward) along the outside of the right arm, toward the right wrist. Slide the right hand from the left shoulder to the right shoulder.
7. Turn the right palm outward, so that both palms face (W) at shoulder width and shoulder height.
8. Step (W) with the left foot and shift 70% of your body weight into the left leg. Push both hands forward from the shoulders - keeping the forearms almost vertical, elbows bent at ninety degrees and close to your sides.

Grasp Sparrows Tail - Ward Off Left

1. bring the right leg next to the left, so that they are side by side.
2. Swivel to face North, and bring the left leg into a cat stance.
3. Simultaneously, bring the right hand up to the right shoulder and the left hand to the right hip to hold a ball on the right hip.
4. Repeat Grasp the Sparrows tail - ward off N.

Grasp Sparrows Tail - Ward Off Right

Repeat, E

1. Shift your body weight into the left right foot come up onto its toes.
2. Turn the left palm over so that it faces downward, turn the right palm over so that it faces upward.
3. Move the left hand closer to the left shoulder.
4. Scoop the right hand (palm upward) and position under the left hand - hold a large ball vertically on your left hip.
5. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
6. Raise the right arm in a curve to shoulder level, right palm is almost horizontal and the right wrist is centre-line to the body.
7. Move the left hand forward horizontally to brush across the right hand (one inch apart).
8. Turn the right palm toward the chest and level the right arm (shoulder height) horizontal to the floor.
9. Move the left hand back toward the chest along the body centre-line, keep the left elbow close to your side. The left palm faces outward and fingers point upward -hold a large ball horizontally in front of your chest.

Grasp Sparrows Tail - Rollback

Repeat, SE 1. Shift your body weight into the left leg.
2. Pivot on the right heel and turn the upper body and hips to the right (SE).
3. Withdraw the right hand (palm down) back to the right shoulder.
4. Lower the left hand (palm up) underneath the right hand - hold a large ball vertically on your right hip.

Grasp Sparrows Tail - Press

Repeat, NE 1. Pivot on the right heel and turn the upper body counter-clockwise to face (NW), sink slightly through the knees.
2. Pivot on the left heel (toes point NW) and begin to raise the left arm diagonally across the chest until shoulder height, and turn the left palm outward.
3. Keep the right hand at shoulder height and turn the right palm outward.
4. Shift 70% of your body weight into the left leg and push both hands toward (NW) at shoulder height.
5. Bring the right toes closer to the left heel and turn both palms to face each other (hold a large ball horizontally in front of your chest).
6. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
7. Move the palm of the left hand toward the lower right forearm and lightly touch the right wrist.
8. Press the left palm forward and slightly upward by the strength in the rear leg.

Grasp Sparrows Tail - Withdraw and Push

Repeat, E 1. Slide the left hand over the back of the right hand. Separate your hands by stretching the arms forward in front of the shoulders (palms down, fingers pointing E).
2. Shift your body weight into the left leg.
3. Raise both arms (shoulder width) and circle backward to chest level (keep elbows close to the body).
4. Shift 70'-. of your body weight forward into the right leg.
5. Push forward and slightly diagonally upward with the arms. The arms remain at shoulder width and are kept slightly bent. Palms remain facing forward and the fingers pointing upward.

Single Whip

Repeat, W

1. Shift your body weight into the left leg and turn the right heel so that the right toes point (N).
2. Both arms remain parallel at shoulder height (elbows slightly bent and palms down). Turn the upper body (NW) as far as possible.
3. Extend all finger tips (NW) with both palms facing each other.
4. Shift your body weight into the right leg.
5. Move the left toes toward, and slightly behind, the right heel.
6. Withdraw both hands to the right side of the body. The right hand forms a hook (fingers pinched together) at shoulder height (elbow below the wrist level), the left arm falls in a curve (palm up) to the right hip.
7. Turn the upper body to face (NE).
8. Extend the right hook (shoulder height) to (NE).
9. Raise the left hand to the right shoulder (palm facing the shoulder).
10. Turn the upper body to face (W) by pivoting on the left toes.
11. Move the left hand to the left shoulder, continue pushing outward with your left hand inward) at chest level and parallel to the body turn. 12. Step (W) with the left foot and shift 70% of body weight into the left leg.
13. Turn the left palm outward (away from your body) you extend the left arm (W) . The eyes look out over fingers.
14. Keep the right hand (hook) slightly behind a point at ear level height.

Wave Hands Like Clouds

1. Shift your body weight into the right leg and allow the left foot to pivot on the heel as you turn the upper body to (NE).
2. Open the right hand (palm downward) and withdraw the right hand to the right shoulder.
3. Lower the left hand (palm upward) to the right hip (hold a large ball vertically on the right side of the body).
4. Equalise your body weight (50/50%) into each leg.
5. Slide the hands vertically pass each other (palm to palm) . Then turn the palms over to face each other (hold a large ball vertically on the right side of the body).
6. Shift your body weight into the left leg and step in W with the right foot to a half-width stance.
7. Turn the body counter-clockwise and by the action of the waist move the arms (holding a ball) across the front of the chest to the left side of the body.
8. Slide the hands vertically pass each other (palm to palm) . Then turn the palms over to face each other (hold a large ball vertically on the left side of the body).
9. Turn the body clockwise and by the action of the waist move the arms (holding a ball) across the front of the chest to the right side of the body.
10. Step out with the left foot (no weight) W to a half width stance and keep your body weight in right leg.
11. Slide the hands vertically pass each other (palm to palm). Then turn the palms over to face each other (hold a large ball vertically on the right side of the body).
12. Shift your body weight into the left leg and step in W with the right foot (toes only) to a half-width stance.
13. Turn the body counter-clockwise and by the action of the waist move the arms (holding a ball) across the front of the chest to the left side of the body.
14. Slide the hands vertically pass each other (palm to palm) . Then turn the palms over to f ace each other (hold a large ball vertically on the left side of the body).

Side Single Whip

1. Shift 70% of your body weight into the right leg.
2. Form a hook (fingers pinched together) with the right hand and extend the hand outward (NE) at shoulder level.
3. Raise the left hand to the right shoulder (palm facing the shoulder).
4. Turn the upper body to face (W) by pivoting on the left toes.
5. Move the left hand to the left shoulder, continue pushing outward with the left hand (palm inward) at chest level.
6. Step (W) with the left foot and shift 70% of your body weight into the left leg.
7. Turn the left palm outward as you extend the left arm (W). The eyes look out over the fingers.
8. Keep the right hand (hook) slightly behind a point at ear level height.

High Pat On Horse

1. Shift your body weight into the right leg and lift the left heel off the floor to point the toes.
2. Turn the left palm over to face upward. Open the right hand (palm downward) and move it closer to the right ear.
3. Turn the upper body slightly to the right.
4. Circle the left arm (palm upward) in a clockwise arc.
5. Push the right hand diagonally downward. Both hands pass over each other palm to palm.
6. The left hand continues to a position in front of the left hip.
7. The right hand turns over (palm upward) and is extended forward to strike with the outer (thumb) edge to throat level along your body centre-line.
8. Sink deeper into the right leg and allow the left foot to pivot with the body action.

Separate Right Foot

1. Step (SW) with the left foot and shift 70% of your body weight into the left leg. Bring the right toes close to the left heel.
2. Lower both arms in front of the thighs. Circle clockwise both arms (parallel to each other) beyond your left side and shoulder. Stop the movement at the ten o'clock position.

3. Turn the upper body clockwise to face (NW).
4. Cross both arms over the chest area with the right arm on the outside - ten inches from the chest, wrists at shoulder height, both palms facing inward.
5. Lift the right thigh parallel to the floor (toes hang directly below the knee). Bend the left knee slightly and kick diagonally (NW) with the right foot, making contact with the toes only.
6. Simultaneously, separate both arms outward. Extend the arms at shoulder height on a horizontal plane. The right arm is directly above the right leg (NW) and the left arm on your left side, slightly forward of the left shoulder. Both palms face outward with the fingers pointing upward. Your eyes look toward the right hand.

Separate Left Foot

1. Lower the right foot (NW) and shift 70% of your body weight into the right leg. Bring the left toes close to the right heel.
2. Lower both arms in front of the thighs. Circle anticlockwise both arms (parallel to each other) beyond your right side and shoulder. Stop the movement at the two o'clock position.
3. Turn the upper body anti-clockwise to face (SW).
4. Cross both arms over the chest area with the left arm on the outside - ten inches from the chest, wrists at shoulder height, both palms facing inward.
5. Lift the left thigh parallel to the floor (toes hang directly below the knee). Bend the right knee slightly and kick diagonally (SW) with the left foot, making contact with the toes only.
6. Simultaneously, separate both arms outward. Extend the arms at shoulder height on a horizontal plane. The left arm is directly above the left leg (SW) and the right arm on your right side, slightly forward of the right shoulder. Both palms face outward with the fingers pointing upward. Your eyes look toward the left hand.

Turn And Kick With Left Heel

1. Lower and slide the left leg behind the right leg. Place the left foot on the floor with toes only.
2. Cross both arms over the chest area with the left arm on the outside - ten inches from the chest, wrists at shoulder height, both palms facing inward.

3. Raise the front of the right foot and pivot on the right heel to turn the body counter-clockwise to face (E). Use the left foot (toes only) for counter-balance.
4. Bend the right leg slightly and kick forward with the left heel (E).
5. Simultaneously, separate both arms outward. Extend the arms at shoulder height on a horizontal plane. The left arm is directly above the left leg (E) and the right arm on your right side, slightly forward of the right shoulder. Both palms face outward with the fingers pointing upward. Your eyes look toward the left hand.

Brush Knee And Twist Step - Left

Repeat, NE

1. Keep your body weight in the right leg.
2. Lower the right hand beside your right thigh.
3. Raise the left arm (palm down) to eye level height along your left shoulder-line.
4. Pivot on the left toes and turn the upper body clockwise to face (N).
5. Circle the left hand clockwise (upward and backward) in an arc to the right side of the chest, then continue downward toward the left thigh.
6. Raise and circle forward (anti -clockwise) the right hand (palm facing W) to a position at ear level height.
7. Turn the upper body to the left (W). Step diagonally forward (SW) with the left foot and shift 70%. of your body weight into the left leg.
8. Sweep the left palm down and forward, brushing across the left knee and stop just outside the knee (palm down and fingers pointing W).
9. Push forward from the ear level height with the right open hand (palm away from you) to a fully extended position along your body centre-line. Finish facing (W).

Brush Knee And Twist Step - Right

Repeat, SE 1. Keep the body weight in the left leg and move the right toes near your left foot.
2. Turn the upper body counter-clockwise to face (S).
3. Circle the right hand counter- clockwise (upward and backward) in an arc to the left side of the chest, then continue downward toward the right thigh.
4. Raise and circle forward the left hand (palm facing W) to a position at ear level height.
5. Turn the upper body to the right (W). Step diagonally forward (NW) with the right foot and shift 70% of your body weight into the right leg.
6. Sweep the right palm down and forward, brushing across the right knee and stop just outside the knee (palm down and fingers pointing W).
7. Push forward from the ear level height to chest with the left open hand (palm away from you) to a fully extended position along your body centre-line. Finish facing (W).

Step Forward And Punch With Fist

1. Turn the left hand over (palm upward) Turn the right hand over (palm upward) and then make a loose fist with the right hand (knuckles downward) . Hold the fist above and slightly behind the right thigh.
2. Shift 70% of your body weight into the left leg.
3. Pivot on the right heel as you turn the upper body to face (SE).
4. Circle the left arm clockwise until the left palm is near to the front of the right thigh.
5. Step in with the left toes close to the right heel. 6. Step (NE) with the left foot and shift 70-% of your body weight into the left leg.
7. Move the left hand across the pelvic area and brush the left knee with the hand. Stop the hand (palm downward) at a position outside of the left knee.
8. Incline forward from the waist into a stoop position. Punch diagonally forward (E) with the right fist on a descending centre-line. Rotate the fist so that the palm faces (N) and the knuckles face (S).

Turn parry And Punch

Repeat, W

1. Shift your body weight into the right
2. Turn the body clockwise 'to face (N) left foot to pivot on the heel.
3. Simultaneously, bring both hands in front of each shoulder (palms outward). Outstretch the arms in line with the shoulders, at shoulder height. Both palms face outward and fingers point upward.
4. Shift your body weight into the left leg.
5. Lift the right thigh parallel to the floor (toes hang directly below the knee). Place the right foot down pointing (E) and shift 70% of your body weight into the right leg.
6. Scoop downward with both arms.
7. hold the right arm with a closed fist (palm downward) across your waist. Strike the right fist (knuckles leading) overhead in a clockwise movement, travelling down your body centre-line and stopping at eye level height. Palm of the fist facing upward (knuckles downward).
8. Left palm turns over to face upward, swings down and up in a counter-clockwise rotation (like an uppercut action) - palm faces (E) and fingers point upwards at eye level height.
9. Lower the right fist beside your right thigh (knuckles downward).

Step Forward, Deflect Downward, Parry And Punch

Repeat, to end up W

1. Keep your body weight in the left leg and place right toes near the left heel.
2. Lower the right hand to a position a few inches in front of the groin (palm face the body with fingers pointing downward) Lower the left hand to a position outside of the left leg (palm face backward with fingers pointing downward).
3. Form a loose fist with the right hand (knuckles downward).
4. Circle both arms in a clockwise circle. The right fist rotates around the elbow and across the chest area and finishes with the fist (knuckles downward) beside the right thigh. The left hand strikes (chop / slap) forward and downward at shoulder height to a point slightly left of the body centre-line. The left palm will face (N) so that the outside edge of the hand is facing downward. The left arm is bent at the elbow ninety degrees.
5. Simultaneously, step (NW) with the right foot and shift 70% of your body weight into the right leg. Turn the upper body clockwise. Bend the knees to lower yourself into a Twist Stance.
6. Withdraw the left hand back toward the chest, finishing with the left arm horizontally in front of the chest.
7. Step (W) with the left foot and shift 70% of your body weight into the left leg.
8. Raise the right fist to the waist and turn it counter- clockwise until the fist is vertical; keep the right elbow close to your side.
9. Turn the upper body counter-clockwise until the hips and shoulders face (W).
10. Punch forward (underneath the left forearm) with the right fist to solar plexus target along your body centre line. Use the rotation of the body to complete the punch. The fist finishes six inches forward of the left forearm. Both arms remain in contact.

Apparent Closure And Push

Repeat, W

1. Shift your body weight into the right leg.
2. open the right fist and bring the right hand (under the left arm) toward the left shoulder.
3. Pivot on the left heel and turn the counter-clockwise to face (SW).
4. Slide the left hand (palm inward) inside the right forearm. Push the left hand (palm outward) up under the right shoulder.
5. Place the left toes near the right foot.
6. Slide the left hand (palm facing outward) along the outside of the right arm, toward the right wrist. Slide the right hand from the left shoulder to the right shoulder.
7. Turn the right palm outward, so that both palms face (W) at shoulder width and shoulder height.
8. Step (W) with the left foot and shift 70% of your body weight into the left leg. Push both hands forward from the shoulders - keeping the forearms almost vertical, elbows bent at ninety degrees and close to your sides.

Right Heel Kick

1. Shift your body weight into your right leg.
2. Bring your left leg back to your right.
3. Withdraw both arms to form a triangular wedge - both palms face toward you and fingertips touch at eye level height.
4. Shift 70% of your body weight into your left leg.
5 Describe two outward circles (palms outward). Cross the arms at the wrists (right hand under the left hand and both palms upward) in front of the thighs.
6. Raise both hands up the body centre-line to form a cross over the chest area. The crossed arms should be approximately twelve inches away from the chest with the left arm inside of the right arm. The final position is when the wrists are at shoulder height, both palms face toward you, elbows bent, arms nicely rounded and the shoulders hanging downward.
7. Lift the right thigh parallel to the floor (toes hang directly below the knee). Bend the left knee slightly and kick (NW) with the right foot, making contact with the heel only.
8. Simultaneously, separate both arms outward. Extend the arms at shoulder height on a horizontal plane. The right arm is directly above the right leg (NW) and the left arm on your left side, slightly forward of the left shoulder. Both palms face outward with the fingers pointing upward. Your eyes look toward the right hand.
9. Your body remains facing (W).

Hit Tiger - left

1. Withdraw the right foot and keep the right thigh parallel to the floor (toes hang directly below the knee).
2. Step (NW) with the right foot and shift 70% of your body weight into the right leg.
3. Lower both arms to the right leg right thigh).
4. Step (SW) with the left foot and body weight into the left leg.
5. Sweep the left arm across the left thigh, then outward away from the body in an upward clockwise circle.
6. Make a fist with the left hand. Stop the fist in front of the forehead with the palm turned outward. The left forearm should be inclined at a forty five degree angle.
7. Simultaneously, form a fist with the right hand (palm downward). Punch the fist horizontally across the body at waist level and stop at a position mid-centre of the waist.

Hit Tiger - Right

1. Unclench the fists and lower both arms to the left leg (palms face the left thigh).
2. Shift 70% of your body weight into the right leg.
3. Turn the upper body to face (NW) and allow the left foot to pivot.
4. Shift 70% of your body weight into the left leg.
5. Step (NW) with the right foot and shift 70% of your body weight into the right leg.
6. Sweep the right arm across the right thigh, then outward away from the body in an upward anti-clockwise circle.
7. Make a fist with the right hand. Stop the fist in front of the forehead with the palm turned outward. The right forearm should be inclined at a forty five degree angle.
8. Simultaneously, form a fist with the left hand (palm downward). Punch the fist horizontally across the body at waist level and stop at a position mid-centre of the waist.

Right Heel Kick

1. Shift 70% of your body weight into your left leg.
2. Bring your right foot next to the left in a right cat stance.
3. Open the hands and withdraw both arms to form a triangular wedge ) - both palms face toward you and fingertips touch at eye level height.
4. Describe two outward circles (palms outward). Cross the arms at the wrists (right hand under the left hand and both palms upward) in front of the thighs.
5. Move the right foot (toes only and bearing no body weight) toward the left foot.
6. Raise both hands up the body centre-line to form a cross over the chest area. The crossed arms should be approximately twelve inches away from the chest with the left arm inside of the right arm. The final position is when the wrists are at shoulder height, both palms face toward you, elbows bent, arms nicely rounded and the shoulders hanging downward.
7. Lift the right thigh parallel to the floor (toes below the knee). Bend the left knee slightly and kick (NW) with the right foot, making contact with the heel only.
8. Simultaneously, separate both arms outward. Extend the arms at shoulder height on a horizontal plane. Both palms face outward with the fingers pointing upward. Your eyes look toward the right hand.
9. Your body remains facing (W).

Strike Opponents Ears with Both Fists

1. Move the left hand (palm outward) to a position in front of the left shoulder. Both arms are at shoulder height and shoulder width. Turn both palms inward toward the body (fingers upward).
2. Withdraw the right foot and keep the right thigh parallel to the floor (toes hang directly below the knee).
3. Lower both hands (palms upward) down the body centre-line and stop above the right knee.
4. Separate the hands (palms up) to each side of the right knee, then move the hands to a position slightly behind the hips.
5. Close both hands into loose fists.
6. Lower the right foot to the floor (W) and shift 70% of your body weight into the right leg.
7. Raise both fists (in two inward arcs) to ear-level height in front of your face.
8. Strike forward with your knuckles. The knuckles remain eight inches apart and face obliquely upward.
9. Both arms form a large circle.

Left Heel Kick

1. Open the hands and withdraw both arms to form a triangular wedge which points (W) - both palms face toward you and fingertips touch at eye level height.
2. Describe two outward circles (palms outward) . Cross the wrists (left hand under the right hand and both palms upward) in front of the thighs.
3. Move the left foot (toes only and bearing no body weight) toward the right foot.
4. Raise both hands up the body centre-line to form a cross over the chest area. The crossed arms should be approximately twelve inches away from the chest with the right arm inside of the left arm. The final position is when the wrists are at shoulder height, both palms face toward you, elbows bent, arms nicely rounded and the shoulders hanging downward.
5. Lift the left thigh parallel to the floor (toes hang directly below the knee). Bend the right knee slightly and kick (SW) with the left foot, making contact with the heel only.
6. Simultaneously, separate both arms outward. Extend the arms at shoulder height on a horizontal plane. Both palms face outward with the fingers pointing upward. Your eyes look toward the left hand.
7. Your body remains facing (W).

Turn and Kick with Right Heel

1. Sweep the left leg low (slightly above the floor) in front of the right leg.
2. Cross the arms (left arm on the inside of the right arm) over the chest area.
3. Raise the right heel off the floor and pivot clockwise on the ball of the right foot
4. Stop this clockwise action when the left foot has completed 360 degrees of rotation. Your hips and shoulders face (W).
5. Place the left foot down half a step to the rear of the right foot, then shift your body weight into the left leg.
6. Lift the right thigh parallel to the floor (toes hang directly below the knee). Bend the left knee slightly and kick (NW) with the right foot, making contact with the heel only.
7. Simultaneously, separate both arms outward. Extend the arms at shoulder height on a horizontal plane. Both palms face outward with the fingers pointing upward. Your eyes look toward the right hand.
8. Your body remains facing (W).

Step Forward, parry and Punch

Repeat, W

1. Keep your body weight in the left leg and place right toes near the left heel.
2. Lower the right hand to a position a few inches in front of the groin (palm face the body with fingers pointing downward) Lower the left hand to a position outside of the left leg (palm face backward with fingers pointing downward).
3. Form a loose fist with the right hand (knuckles downward).
4. Circle both arms in a clockwise circle. The right fist rotates around the elbow and across the chest area and finishes with the fist (knuckles downward) beside the right thigh. The left hand strikes (chop / slap) forward and downward at shoulder height to a point slightly left of the body centre-line. The left palm will face (N) so that the outside edge of the hand is facing downward. The left arm is bent at the elbow ninety degrees.
5. Simultaneously, step (NW) with the right foot and shift 70% of your body weight into the right leg. Turn the upper body clockwise. Bend the knees to lower yourself into a Twist Stance.
6. Withdraw the left hand back toward the chest, finishing with the left arm horizontally in front of the chest.
7. Step (W) with the left foot and shift 70% of your body weight into the left leg.
8. Raise the right fist to the waist and turn it counter- clockwise until the fist is vertical; keep the right elbow close to your side.
9. Turn the upper body counter-clockwise until the hips and shoulders face (W).
10. Punch forward (underneath the left forearm) with the right fist to solar plexus target along your body centre line. Use the rotation of the body to complete the punch. The fist finishes six inches forward of the left forearm. Both arms remain in contact.

Apparent Closure and Push

Repeat, W

1. Shift your body weight into the right leg.
2. open the right fist and bring the right hand (under the left arm) toward the left shoulder.
3. Pivot on the left heel and turn the counter-clockwise to face (SW).
4. Slide the left hand (palm inward) inside the right forearm. Push the left hand (palm outward) up under the right shoulder.
5. Place the left toes near the right foot.
6. Slide the left hand (palm facing outward) along the outside of the right arm, toward the right wrist. Slide the right hand from the left shoulder to the right shoulder.
7. Turn the right palm outward, so that both palms face (W) at shoulder width and shoulder height.
8. Step (W) with the left foot and shift 70% of your body weight into the left leg. Push both hands forward from the shoulders - keeping the forearms almost vertical, elbows bent at ninety degrees and close to your sides.

Cross Hands

Repeat, W, pivoting to face N 1. Step diagonally backward with the right foot and shift your body weight into the right leg.
2. Pivot on the left heel and turn the upper body clockwise to face (N).
3. Lower both arms in an arc to a position in front of the thighs (palms facing the thighs)
4. Shift your body weight into the left leg
5. Raise both hands (fingers leading and palms facing each other) up the body centre-line to shoulder height.
6. Describe two outward circles (palms outward) . Cross the wrists (right hand under the left hand and both palms upward) in front of the thighs.
7. Raise both hands up the body centre-line to form a cross over the chest area. The crossed arms should be approximately twelve inches away from the chest with the left arm inside of the right arm. The final position is when the wrists are at shoulder height, both palms face toward you, elbows bent, arms nicely rounded and the shoulders hanging downward.
8. Move the right foot and place it parallel to the left foot (shoulder width apart) . Both feet face (N),knees slightly bent, with equal body weight in each leg.

Sequence III

Carry Tiger And Return To Mountain

Repeat, SE 1. Turn the right palm outward so that the back of wrist is touching.
2. Step diagonally backward (SE) with the right and shift 70% of your body weight into the right leg.
3. Lower the crossed arms toward the left thigh palms face the leg).
4. Pivot the left heel and shift 70% of your weight into the left leg.
5. Pivot the right heel and turn the upper body clockwise (SE).
6. Circle the left hand outward and upward to a point slightly behind the left ear (palm down and fingers pointing forward).
7. Brush the right hand around the right knee (palm facing knee), then turn the hand over (palm up) beside the right thigh.
8. Shift 70% of your body weight into the right leg. Stretch and thrust forward, at shoulder height, the left hand (palm down) to the (SE). Look at the left hand.

Grasp Sparrows Tail - Rollback

Repeat, facing S

1. Shift your body weight into the left leg.
2. Pivot on the right heel and turn the upper body and hips to the right (SE).
3. Withdraw the right hand (palm down) back to the right shoulder.
4. Lower the left hand (palm up) underneath the right hand - hold a large ball vertically on your right hip.

Grasp Sparrows Tail - Press

Repeat, NE

1. Pivot on the right heel and turn the upper body counter-clockwise to face (NW), sink slightly through the knees.
2. Pivot on the left heel (toes point NW) and begin to raise the left arm diagonally across the chest until shoulder height, and turn the left palm outward.
3. Keep the right hand at shoulder height and turn the right palm outward.
4. Shift 70% of your body weight into the left leg and push both hands toward (NW) at shoulder height.
5. Bring the right toes closer to the left heel and turn both palms to face each other (hold a large ball horizontally in front of your chest).
6. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
7. Move the palm of the left hand toward the lower right forearm and lightly touch the right wrist.
8. Press the left palm forward and slightly upward by the strength in the rear leg.

Grasp Sparrows Tail - Withdraw and Push

Repeat, NE 1. Slide the left hand over the back of the right hand. Separate your hands by stretching the arms forward in front of the shoulders (palms down, fingers pointing E).
2. Shift your body weight into the left leg.
3. Raise both arms (shoulder width) and circle backward to chest level (keep elbows close to the body).
4. Shift 70'-. of your body weight forward into the right leg.
5. Push forward and slightly diagonally upward with the arms. The arms remain at shoulder width and are kept slightly bent. Palms remain facing forward and the fingers pointing upward.

Single Whip

Repeat, NW 1. Shift your body weight into the left leg and turn the right heel so that the right toes point (N).
2. Both arms remain parallel at shoulder height (elbows slightly bent and palms down). Turn the upper body (NW) as far as possible.
3. Extend all finger tips (NW) with both palms facing each other.
4. Shift your body weight into the right leg.
5. Move the left toes toward, and slightly behind, the right heel.
6. Withdraw both hands to the right side of the body. The right hand forms a hook (fingers pinched together) at shoulder height (elbow below the wrist level), the left arm falls in a curve (palm up) to the right hip.
7. Turn the upper body to face (NE).
8. Extend the right hook (shoulder height) to (NE).
9. Raise the left hand to the right shoulder (palm facing the shoulder).
10. Turn the upper body to face (W) by pivoting on the left toes.
11. Move the left hand to the left shoulder, continue pushing outward with your left hand inward) at chest level and parallel to the body turn. 12. Step (W) with the left foot and shift 70% of body weight into the left leg.
13. Turn the left palm outward (away from your body) you extend the left arm (W) . The eyes look out over fingers.
14. Keep the right hand (hook) slightly behind a point at ear level height.

Parting Wild Horses - Right

1. Shift your body weight into the right leg.
2. Turn the body in a clockwise direction to face (SE) and allow the left foot to pivot on the heel.
3. Withdraw the left hand (palm downward) to your left shoulder. Release the right "hook,' and lower the right hand (palm upward) to your left hip (hold a large ball vertically on your left side).
4. Shift 70% of your body weight into the left leg.
5. Step (SE) with the right foot and shift 70% of your body weight into the right leg.
6. Raise the right hand (palm inward toward the body) obliquely in a circular / slicing action across the chest area to stop at eye level height.
7. Lower the left hand (palm downward pointing SE) to the outside of your left thigh.
8. The eyes look at the right hand.

Parting Wild Horses - Left

1. Shift your body weight into the right leg.
2. Withdraw the right hand (palm downward) to your right shoulder. Raise the left hand (palm upward) to the right hip (hold a large ball vertically on your right side).
3. Step (NE) with the left foot and shift 70% of your body weight into the left leg.
4. Raise the left hand (palm inward toward the body) obliquely in a circular / slicing action across the chest area to stop at eye level height.
5. Lower the right hand (palm downward and fingers pointing NE) to the outside of your right thigh.
6. The eyes look at the left hand.

Parting Wild Horses - Right

1. Shift your body weight into the left leg.
2. Withdraw the left hand (palm downward) to your left shoulder. Raise the right hand (palm upward) to the left hip (hold a large ball vertically on your left side).
3. Step (SE) with the right foot and shift 70% of your body weight into the right leg.
4. Raise the right hand (palm inward toward the body) obliquely in a circular / slicing action across the chest area to stop at eye level height.
5. Lower the left hand (palm downward and fingers pointing SE) to the outside of your left thigh.
6. The eyes look at the right hand.

Grasp Sparrows Tail - Ward Off Left

1. Pivot so that you are facing N.
2.Bring the left leg into a left cat stance.
3.Bring the hands so that you are holding a ball on the right hip (right arm to right shoulder, left arm to right hip).
4. Repeat Grasp the sparrows tail - ward off N.

Grasp Sparrows Tail - Ward Off Right

Repeat, E

1. Shift your body weight into the left right foot come up onto its toes.
2. Turn the left palm over so that it faces downward, turn the right palm over so that it faces upward.
3. Move the left hand closer to the left shoulder.
4. Scoop the right hand (palm upward) and position under the left hand - hold a large ball vertically on your left hip.
5. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
6. Raise the right arm in a curve to shoulder level, right palm is almost horizontal and the right wrist is centre-line to the body.
7. Move the left hand forward horizontally to brush across the right hand (one inch apart).
8. Turn the right palm toward the chest and level the right arm (shoulder height) horizontal to the floor.
9. Move the left hand back toward the chest along the body centre-line, keep the left elbow close to your side. The left palm faces outward and fingers point upward -hold a large ball horizontally in front of your chest.

Grasp Sparrows Tail - Rollback

Repeat, SE

1. Shift your body weight into the left leg.
2. Pivot on the right heel and turn the upper body and hips to the right (SE).
3. Withdraw the right hand (palm down) back to the right shoulder.
4. Lower the left hand (palm up) underneath the right hand - hold a large ball vertically on your right hip

Grasp Sparrows Tail - Press

Repeat, NW 1. Pivot on the right heel and turn the upper body counter-clockwise to face (NW), sink slightly through the knees.
2. Pivot on the left heel (toes point NW) and begin to raise the left arm diagonally across the chest until shoulder height, and turn the left palm outward.
3. Keep the right hand at shoulder height and turn the right palm outward.
4. Shift 70% of your body weight into the left leg and push both hands toward (NW) at shoulder height.
5. Bring the right toes closer to the left heel and turn both palms to face each other (hold a large ball horizontally in front of your chest).
6. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
7. Move the palm of the left hand toward the lower right forearm and lightly touch the right wrist.
8. Press the left palm forward and slightly upward by the strength in the rear leg.

Grasp Sparrows Tail - Withdraw and Push

Repeat, E 1. Slide the left hand over the back of the right hand. Separate your hands by stretching the arms forward in front of the shoulders (palms down, fingers pointing E).
2. Shift your body weight into the left leg.
3. Raise both arms (shoulder width) and circle backward to chest level (keep elbows close to the body).
4. Shift 70'-. of your body weight forward into the right leg.
5. Push forward and slightly diagonally upward with the arms. The arms remain at shoulder width and are kept slightly bent. Palms remain facing forward and the fingers pointing upward.

Single Whip

Repeat, W

1. Shift your body weight into the left leg and turn the right heel so that the right toes point (N).
2. Both arms remain parallel at shoulder height (elbows slightly bent and palms down). Turn the upper body (NW) as far as possible.
3. Extend all finger tips (NW) with both palms facing each other.
4. Shift your body weight into the right leg.
5. Move the left toes toward, and slightly behind, the right heel.
6. Withdraw both hands to the right side of the body. The right hand forms a hook (fingers pinched together) at shoulder height (elbow below the wrist level), the left arm falls in a curve (palm up) to the right hip.
7. Turn the upper body to face (NE).
8. Extend the right hook (shoulder height) to (NE).
9. Raise the left hand to the right shoulder (palm facing the shoulder).
10. Turn the upper body to face (W) by pivoting on the left toes.
11. Move the left hand to the left shoulder, continue pushing outward with your left hand inward) at chest level and parallel to the body turn. 12. Step (W) with the left foot and shift 70% of body weight into the left leg.
13. Turn the left palm outward (away from your body) you extend the left arm (W) . The eyes look out over fingers.
14. Keep the right hand (hook) slightly behind a point at ear level height.

Fair Lady Works At Shuttles - 1st Section

1. Shift your body weight into the right leg.
2. Pivot on the left heel and turn the upper body in a clockwise direction to face (NE).
3. Withdraw the right hand (palm downward) to your right shoulder. Lower the left arm until the left hand (palm upward) is directly below the right hand (hold a large ball vertically on your right hip).
4. Shift 70% of your body weight into the left leg.
5. Step (E) with the right foot and shift 70% of your body weight into the right leg.
6. Step (NE) with the left foot and shift 70% of your body weight into the left leg.
7. Push the right hand (palm outward) in an arc to chest level along your body centre-line.
8. Slide the left hand along the underside of the right forearm, then turn the left palm over to face outward -stop just above your forehead (diagonally across the temple area).
9. The left hand should be positioned vertically above the right hand.
10. Stretch the right knee slightly to add more impetus, but do not allow the body to lean forward.
11. Eyes look directly (NE).

Fair Lady Works At Shuttles - 2nd Section

1. Shift your body weight into the right leg.

2. Pivot on the left heel and turn the upper body in a clockwise direction to face (SE) . Both arms are held at shoulder height (palms downward).
3. Withdraw the left hand (palm downward) to your left shoulder. Lower the right arm until the right hand (palm upward) is directly below the left hand (hold a large ball vertically on your left hip).
4. Shift your body weight into the left leg.
5. Turn your upper body clockwise as far as possible and step (NW) with the right foot; then shift 70% of your body weight into the right leg. Your arms and hands move as part of the body turn.
6. Push the left hand (palm outward) in an arc to chest level along your body centre-line.
7. Slide the right hand along the underside of the left forearm, then turn the right palm over to face outward -stop just above your forehead (diagonally across the temple area).
8. The right hand should be positioned vertically above the left hand.
9. Stretch the left knee slightly to add more impetus, but do not allow the body to lean forward.
10. Eyes look directly (NW).

Fair Lady Works At Shuttles - 3rd Section

1. Shift your body weight into the left leg.
2. Pivot on the right heel and turn the upper body in an anti-clockwise direction to face (SW) . Both arms are held at shoulder height (palms downward).
3. Withdraw the right hand. (palm downward) to your right shoulder. Lower the left arm until the left hand (palm upward) is directly below the right hand (hold a large ball vertically on your left hip).
4. Shift 70% of your body weight into the right leg.
5. Step (SW) with the left foot and shift 70% of your body weight into the left leg.
6. Push the right hand (palm outward) in an arc to chest level along your body centre-line.
7. Slide the left hand along the underside of the right forearm, then turn the left palm over to face outward -stop just above your forehead (diagonally across the temple area).
8. The left hand should be positioned vertically above the right hand.
9. Stretch the right knee slightly to add more impetus, but do not allow the body to lean forward.
10. Eyes look directly (SW).

Fair Lady Works At Shuttles - 4th Section

1. Shift your body weight into the right leg.

2. Pivot on the left heel and turn the upper body in a clockwise direction to face (NW). Both arms are held at shoulder height (palms downward).
3. Withdraw the left hand (palm downward) to your left shoulder. Lower the right arm until the right hand (palm upward) is directly below the left hand (hold a large ball vertically on your left hip).
4. Shift your body weight into the left leg.
5. Turn your upper body clockwise as far as possible and step (SE) with the right foot; then shift 70% of your body weight into the right leg. Your arms and hands move as part of the body turn.
6. Push the left hand (palm outward) in an arc to chest level along your body centre-line.
7. Slide the right hand along the underside of the left forearm, then turn the right palm over to face outward -stop just above your forehead (diagonally across the temple area).
8. The right hand should be positioned vertically above the left hand.
9. Stretch the left knee slightly to add more impetus, but do not allow the body to lean forward.
10. Eyes look directly (SE).

Grasp Sparrows Tail - Ward Off Left

1. Pivot so that you are facing N.
2.Bring the left leg into a left cat stance.
3.Bring the hands so that you are holding a ball on the right hip (right arm to right shoulder, left arm to right hip).
4. Repeat Grasp the sparrows tail - ward off N.

Grasp Sparrows Tail - Ward Off Right

Repeat, E

1. Shift your body weight into the left right foot come up onto its toes.
2. Turn the left palm over so that it faces downward, turn the right palm over so that it faces upward.
3. Move the left hand closer to the left shoulder.
4. Scoop the right hand (palm upward) and position under the left hand - hold a large ball vertically on your left hip.
5. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
6. Raise the right arm in a curve to shoulder level, right palm is almost horizontal and the right wrist is centre-line to the body.
7. Move the left hand forward horizontally to brush across the right hand (one inch apart).
8. Turn the right palm toward the chest and level the right arm (shoulder height) horizontal to the floor.
9. Move the left hand back toward the chest along the body centre-line, keep the left elbow close to your side. The left palm faces outward and fingers point upward -hold a large ball horizontally in front of your chest.

Grasp Sparrows Tail - Rollback

Repeat, SE 1. Shift your body weight into the left leg.
2. Pivot on the right heel and turn the upper body and hips to the right (SE).
3. Withdraw the right hand (palm down) back to the right shoulder.
4. Lower the left hand (palm up) underneath the right hand - hold a large ball vertically on your right hip.

Grasp Sparrows Tail - Press

Repeat, NW 1. Pivot on the right heel and turn the upper body counter-clockwise to face (NW), sink slightly through the knees.
2. Pivot on the left heel (toes point NW) and begin to raise the left arm diagonally across the chest until shoulder height, and turn the left palm outward.
3. Keep the right hand at shoulder height and turn the right palm outward.
4. Shift 70% of your body weight into the left leg and push both hands toward (NW) at shoulder height.
5. Bring the right toes closer to the left heel and turn both palms to face each other (hold a large ball horizontally in front of your chest).
6. Turn the right knee to the (E) and pivot on the right toes, step with the right foot to the (E) and shift 70% of your body weight into the right leg.
7. Move the palm of the left hand toward the lower right forearm and lightly touch the right wrist.
8. Press the left palm forward and slightly upward by the strength in the rear leg.

Grasp Sparrows Tail - Withdraw and Push

Repeat, E 1. Slide the left hand over the back of the right hand. Separate your hands by stretching the arms forward in front of the shoulders (palms down, fingers pointing E).
2. Shift your body weight into the left leg.
3. Raise both arms (shoulder width) and circle backward to chest level (keep elbows close to the body).
4. Shift 70'-. of your body weight forward into the right leg.
5. Push forward and slightly diagonally upward with the arms. The arms remain at shoulder width and are kept slightly bent. Palms remain facing forward and the fingers pointing upward.

Single Whip

Repeat, W

1. Shift your body weight into the left leg and turn the right heel so that the right toes point (N).
2. Both arms remain parallel at shoulder height (elbows slightly bent and palms down). Turn the upper body (NW) as far as possible.
3. Extend all finger tips (NW) with both palms facing each other.
4. Shift your body weight into the right leg.
5. Move the left toes toward, and slightly behind, the right heel.
6. Withdraw both hands to the right side of the body. The right hand forms a hook (fingers pinched together) at shoulder height (elbow below the wrist level), the left arm falls in a curve (palm up) to the right hip.
7. Turn the upper body to face (NE).
8. Extend the right hook (shoulder height) to (NE).
9. Raise the left hand to the right shoulder (palm facing the shoulder).
10. Turn the upper body to face (W) by pivoting on the left toes.
11. Move the left hand to the left shoulder, continue pushing outward with your left hand inward) at chest level and parallel to the body turn. 12. Step (W) with the left foot and shift 70% of body weight into the left leg.
13. Turn the left palm outward (away from your body) you extend the left arm (W) . The eyes look out over fingers.
14. Keep the right hand (hook) slightly behind a point at ear level height.

Wave Hands Like Clouds

Repeat, W

1. Shift your body weight into the right leg and allow the left foot to pivot on the heel as you turn the upper body to (NE).
2. Open the right hand (palm downward) and withdraw the right hand to the right shoulder.
3. Lower the left hand (palm upward) to the right hip (hold a large ball vertically on the right side of the body).
4. Equalise your body weight (50/50%) into each leg.
5. Slide the hands vertically pass each other (palm to palm) . Then turn the palms over to face each other (hold a large ball vertically on the right side of the body).
6. Shift your body weight into the left leg and step in W with the right foot to a half-width stance.
7. Turn the body counter-clockwise and by the action of the waist move the arms (holding a ball) across the front of the chest to the left side of the body.
8. Slide the hands vertically pass each other (palm to palm) . Then turn the palms over to face each other (hold a large ball vertically on the left side of the body).
9. Turn the body clockwise and by the action of the waist move the arms (holding a ball) across the front of the chest to the right side of the body.
10. Step out with the left foot (no weight) W to a half width stance and keep your body weight in right leg.
11. Slide the hands vertically pass each other (palm to palm). Then turn the palms over to face each other (hold a large ball vertically on the right side of the body).
12. Shift your body weight into the left leg and step in W with the right foot (toes only) to a half-width stance.
13. Turn the body counter-clockwise and by the action of the waist move the arms (holding a ball) across the front of the chest to the left side of the body.
14. Slide the hands vertically pass each other (palm to palm) . Then turn the palms over to f ace each other (hold a large ball vertically on the left side of the body).

Side Single Whip

Snake Creeps Down

Golden Cock Stands On One Leg - left

Golden Cock Stands On One Leg - Right

Step Back And Repulse Monkey

Slant Flying

Lift Hands

Retreat Shoulder

Strike With Shoulder

Stork Spreads its Wings

Brush Knee - Left

Needle at the Bottom of the Sea

Fan Through the Back

Turn Parry and Punch

Step Forward, Parry and Punch

Apparent Closure and Push

Grasp Sparrows Tail - Ward Off Left

Grasp Sparrows Tail - Ward Off Right

Grasp Sparrows Tail - Rollback

Grasp Sparrows Tail - Press

Grasp Sparrows Tail - Withdraw

Grasp Sparrows Tail - Push

Single Whip

Wave Hands Like Clouds

Side Single Whip

High Pat On Horse

Cross Hands

Separate And Kick Right Heel

Step Forward And Punch With Fist

Grasp Sparrows Tail - Ward Off Left

Grasp Sparrows Tail - Ward Off Right

Grasp Sparrows Tail - Rollback

Grasp Sparrows Tail - Press

Grasp Sparrows Tail - Withdraw

Grasp Sparrows Tail - Push

Single Whip

Snake Creeps Down

Step Forward To Seven Stars

Step Back To Ride Tiger

Turn Body And Sweep Lotus With Leg

Bend Bow And Shoot Tiger

Step Forward, Parry And Punch

Apparent Closure And Push

Cross Hands

Conclusion