Forms & Postures

 

12 Standing Postures Qi Qong

Long Yang Style Sword Set

Swimming Dragon Qi Qong

13 Postures of Yang Style Taiji Saber

103 Postures of Yang Taijiquan Form

Sun Style Tai Ji Quan Long Form 1921

Sun Style Tai Ji Sword Form

Six Healing Sounds Qi Qong Set

Foundation Set 12 Exercises/a>
Forms & Postures on Youtube



12 Standing Postures Qi Qong

Grey Tigyr Tai Ji Quan / Qi Qong Association

 Yang Style Sword Set  ( Long)

  1. Wu Ji / Beginning
  2. Opening
  3. Secure the Moon with 3 Rings
  4. Big Dipper
  5. Swallow Swoops over the Lake
  6. Block & Sweep (Rt)
  7. Block & Sweep (Lt)
  8. Little Dipper
  9. Swallow Returns to Nest
  10. Cat Seizes Rat with Agility
  11. Phoenix Raises Head
  12. Wasp Enters Cave
  13. Phoenix Opens Right Wing
  14. Little Dipper
  15. Phoenix Opens Left Wing
  16. Casting the Fishing Rod
  17. Poking the Grass to Seek the Snake (Rt)
  18. Poking the Grass to Seek the Snake (Lt)
  19. Poking the Grass to Seek the Snake (Rt)
  20. Embracing the Moon
  21. Birds Lodging in the Forest
  22. Black Dragon Sways Tail
  23. Green Dragon Gets Out of Water
  24. Lotus Swirls Swirls Around in the Wind
  25. Lion Shakes Head (Lt)
  26. Lion Shakes Head (Rt)
  27. Tigyr Covers Head
  28. Mustang Jumps Over the Ravine
  29. Reining in the Horse
  30. Compass Pointing South
  31. Dusting in the Wind (Lt)
  32. Dusting in the Wind (Rt)
  33. Dusting in the Wind (Lt)
  34. Pushing the Canoe with the Current
  35. Comet Chasing the Moon
  36. Heavenly Steed Brings Good News
  37. Lifting Up the Curtain
  38. Cart Wheel (Lt)
  39. Cart Wheel (Rt)
  40. Swallow Picks Up Bits of Earth
  41. Roc Extends Both Wings
  42. Fishing for the Moon’s Reflection at the Bottom of the Sea
  43. Naza Searches the Sea
  44. Rhino Watches the Moon
  45. Shooting the Wild Goose
  46. Green Dragon Shows it’s Claws
  47. Phoenix Opens both it’s Wings
  48. Step Over and Block Up (Lt)
  49. Step Over and Block Up (Rt)
  50. Hunting the Wild Goose
  51. White Ape Presents Fruits
  52. Falling Flowers 5 times (Rt)
  53. (Lt), 54) (Rt), 55) (Lt), 56) (Rt)
  54. Fair Lady Works the Shuttles
  55. White Tigyr Sways Tail
  56. Tigyr Covers Head
  57. Fish Jumps The Dragon’s Gate
  58. Green Dragon Twists Around Pole (Left) then
  59. Right
  60. Fairy Points the Way
  61. Black Dragon Swings Tail (Left)
  62. (Right),
  63. Down,
  64. Behind, then
  65. Infront
  66. An Incense for the Heaven
  67. Plum Blossums Swept by the Wind
  68. Presenting the Jade Tablet
  69. Return Sword to Original Position

Click here to download a PDF of these Postures

 

Swimming Dragon Qi Qong

http://www.youtube.com/watch?v=LfswkwMevaw
1) Standing Dragon with Palms on Dan Tien ( 3 breaths)
2) Centering
3) Smiling Leaning Leftwards
4) Waving to the Right , then bring Palms to Throat
5) Rotating  Waist and Pressing Palms past Throat to Leftwards
6) Rotating  Waist and Pressing Palms past Heart to Rightwards
7) Sweeping Palms past Pubic area Leftwards
8) Relaxing Right Side of Body until Palms Float  and then Rotate Waist and Pressing Palms past Heart  Rightwards 
9) Rotating  Waist and Pressing Palms past Throat to Leftwards
10) Pressing Bubbling Well , heels raise up in shoes, and Palms move past Left Temple  and are Over Bao Hui 
11) Hold Bao Hui 3 breaths Extending  Spine  relaxing Gluteals
12) Palms Slink Down to Dan Tien , heels gently touch floor 
Conclusion is in Standing Dragon , or Repeat
 

13 Postures of Yang Style Taiji Saber

    1. 1) Wu Ji Stillness with Sabre in Left Hand; Step forward to seven stars, step back to ride the tiger, switch the blade to right hand.

 

    1. 2) Step forward to make room, raise and flash pass, unfold and extend with your spirit.

 

    1. 3) Look left, look right, separate arms to the sides.

 

    1. 4) White crane separates its wings, step forward with five element palm.

 

    1. 5) Turn body and rotate the blade around, then thrust as if the lotus leaves are being blown by the wind.

 

    1. 6) Fair lady works at shuttles at eight directions.

 

    1. 7) Opening and closing of the three stars, moving at their own will.

 

    1. 8) Front lap kick and hitting the tiger. Use the ward off energy and lift the front kick.

 

    1. 9) Rotate the blade around as if pushing the canoe along with the current.

 

    1. 10) Move forward at free will with three harmonized techniques.

 

    1. 11) Part the water with left and right upper cuts, jump over the dragon’s gate.

 

    1. 12) Rotate the blade and slice downward, step back as if the phoenix returns to its nest.

 

      1. 13) Conclusion Wu Ji Stillness

 

103 Postures of Yang Taijiquan Form

Section I

          1. Getting ready.
          2. Opening posture.
          3. Grasp the bird’s tail.
          4. Single Whip.

Section II

          1. Lift hands and set up.
          2. White crane separates its wings.
          3. Brush knee and push (left).
          4. Hands strum the lute.
          5. Brush knee and push (left).

 

Section III

          1. Brush knee and push (right).
          2. Brush knee and push (left).
          3. Hands strum the lute.
          4. Brush knee and push (left).
          5. Step forward, parry and punch.
          6. Apparent close-up.
          7. Cross hands.

Section IV

          1. Embrace the tiger and return to the mountain.
          2. Fist under elbow.
          3. Step backward to repulse the monkey (right).
          4. Step backward to repulse the monkey (left).
          5. Step backward to repulse the monkey (right).

Section V

          1. Diagonal flying.
          2. Lift hands and set up.
          3. White crane separates its wings.
          4. Brush knee and push (left).
          5. Needle at sea bottom.
          6. Fan through the back.

Section VI

          1. Turn body and chop with fist.
          2. Step forward, parry and punch.
          3. Step forward to grasp the bird’s tail.
          4. Single whip.
          5. Wave hands like clouds on both sides (first time).
          6. Wave hands like clouds on both sides (second time).
          7. Wave hands like the clouds on both sides (third time).
          8. Single whip.

Section VII

          1. High pat on horse.
          2. Right separation kick.
          3. Left separation kick.
          4. Turn body and kick with left heel.
          5. Brush knee and push (left).
          6. Brush knee and push (right).
          7. Step forward and punch downward.
          8. Turn body and chop with fist.
          9. Step forward, parry and punch.

Section VIII

          1. Right heel kick.
          2. Hit the tiger (left).
          3. Hit the tiger (right).
          4. Turn over and kick with right heel.
          5. Double boxing at the opponent’s ears.
          6. Left heel kick.
          7. Turn body and kick with right heel.
          8. Step forward, parry and punch.
          9. Apparent close-up.
          10. Cross hands.

Section IX

          1. Embrace the tiger and return to the mountain.
          2. Diagonal single whip.
          3. Part the wild horse’s mane (right).
          4. Part the wild horse’s mane (right).
          5. Part the wild horse’s mane (left).
          6. Grasp the bird’s tail.
          7. Single whip.
          8. Fair lady works at shuttles (four corners).
          9. Grasp the bird’s tail.
          10. Single whip.

Section X

          1. Wave hands like clouds on both sides (first time).
          2. Wave hands like clouds on both sides (second time).
          3. Wave hands like clouds on both sides (third time).
          4. Single whip.
          5. Push down.
          6. Golden cock stands on one leg (right).
          7. Golden cock stands on one leg (left).
          8. Step backward to repulse the monkey (right).
          9. Step backward to repulse the monkey (left).
          10. Step backward to repulse the monkey (right).

Section XI

          1. Diagonal flying.
          2. Lift hands and set up.
          3. White crane separates its wings.
          4. Brush knee and push (left).
          5. Needle at sea bottom.
          6. Fan through the back.
          7. Turn body, white snake spits out its tongue.
          8. Step forward, parry and punch.
          9. Step forward to grasp the bird’s tail.
          10. Single whip.
          11. Wave hands like clouds (first time).
          12. Wave hands like clouds (second time).
          13. Wave hands like clouds (third time).
          14. Single whip.

Section XII

        1. High pat on horse with piercing palm.
        2. Cross legs.
        3. Step forward, parry and punch.
        4. Step forward to grasp the bird’s tail.
        5. Single whip.
        6. Push down.
        7. Step forward to seven stars.
        8. Retreat to ride the tiger.
        9. Turn around with lotus kick.
        10. Bend the arc to shoot the tiger.
        11. Step forward, parry and punch.
        12. Apparent close-up.
        13. Cross hands.
        14. Closing posture.
        15. Completing the routine.

 

Sun Style Tai Ji Quan Long Form 1921

 

    1st Third of Form

Section One

        1) Wu Ji / Stillness

 

        2) Tai Ji / Opening form / Turn to Right over your Left body;

 

        Upward Downward, chambering and stepping up to Press the Mountain,

 

        3) turn to Left and Lazily Tying the Coat then Step Up Right and Press

 

        4) Turn to Left then Front and Open-Close Hands

Section Two

        5) Single Whip to Left

 

        6) Turn to Left , Rotate to Cover Face & Groin

 

        7) White Swan Cools Wings

 

        8) Open-Close Hands

Section Three

        9) Step up Left with Brush Knee and Twist Step

 

        10) Step Back and Hands Strum the Lute (maintaining Dan Tien Energy)

 

        11) Step Up and Deflect, Parry and Punch

 

        12) Step back Appearing to Seal and Close

 

        13) Step up and Embrace the Tiger and Press the Mountain

 

      14) Open-Close

Section Four

        15) Step up Right with Brush Knee and Twist Step

 

        16) Step back and Roll Back then Step Up with Thrusting Palm

 

        17) Lazily Tying the Coat

 

        18) Open – Close

Section Five

        Section
        19) Single Whip

 

        20) Fist Under Elbow

 

        21) Retreat & Repulse Monkey Left, Right , Left, Right (4X)

 

        22) Hands Strum the Lute

 

        23) White Swan Cools Wings

 

        24) Open _ Close

Section Six

25) Brush Knee and Twist Step to Left
26) Hands Strum the Lute
27) Fan Thru Back Down ,Left, turn and Right
28) Step Back, Swallow & Smother then Double Moon Punch Left
29) Drop Fists with Sinking Energy Step Up Right with Thrusting Palm
30) Lazily Tying the Coat
31) Open – Close

    End of 1st Third of Form /
      This is enough for Beginners and Basic Health

 

      See Video Links Below:

 

    GO to YouTube and search
    Traditional Sun Style Tai Ji Quan 97 Step by Master Faye Yip

Sun Jia Yun (1913-2003)

 

    2nd Third of Form

Section Seven

      32) Single Whip

 

      33) Wave Hands Like Clouds X3 to Left

 

      34) High Pat on Horse

 

      35) Hold and Turn Tai Ji Ball then Raise Right Foot

 

      36) Turn and Raise Left Foot

 

      37) Turn to left and Kick with Sole Left

 

    38) Step and Deflect , Parry and Step up to Puch Downward

Section Eight

        39) Turn Body and Chop Opponent with Right Fist

 

        40) Step up with Left Foot with Rising Palm which turns and Pats down and

 

        41) Right Straight Leg with Right Snake Puts Out Tongue

 

        42) Step Back to Ambush Tiger ,Kick with Left Foot, Turn and Kick with Right

 

        Foot

 

        43) Step Up and Deflect, Parry and Punch

 

        44) Step back Appearing to Seal and Close

 

        45) Step up and Embrace the Tiger and Press the Mountain

 

        46) Open-Close

Section Nine

        47) Step up Right with Brush Knee and Twist Step

 

        48) Step back and Roll Back then Step Up with Thrusting Palm

 

        49) Lazily Tying the Coat

 

        50) Open – Close

Section Ten

        51) Diagonal Single Whip

 

        52) Step Up and Separate Wild Mare’s Mane Left

 

        53) Step Up and Separate Wild Mare’s Mane Right

 

        54) Step Up and Separate Wild Mare’s Mane Both

 

        55) Step Up and Punch Groin with Right Sun Fist

 

        56) Step back Lazily Tying the Coat

 

        57) Open – Close

Section Eleven

        52) Fan Thru Back Right

 

        53) Fair Lady Works Shuttle 4 Directions

Section Twelve

        54) Step up Right with Brush Knee and Twist Step

 

        55) Step back and Roll Back then Step Up with Thrusting Palm

 

        56) Lazily Tying the Coat

 

        57) Open – Close

Section Thirteen

        58) Wave hand Like Clouds to Left X2 to 3

 

        59) Brush Knee Left

 

        60) Step Up to Snake Creep Down Left

 

        61) Golden Rooster Steps UP Right and Left

 

        62) Repulse Monkey X4

 

        63) Step Back Hands Strum the Lute

 

        64) Step Up White Swan Cools Wings and Press the Mountain

 

        65) Open-Close

Section Fourteen

        Last Third of Form

 

        66) Brush Knee and Twist Step to Left

 

        67) Hands Strum the Lute

 

        68) Fan Thru Back Down ,Left, turn and Right

 

        69) Step Back, Swallow & Smother then Double Moon Punch Left

 

        70) Drop Fists with Sinking Energy Step Up Right with Thrusting Palm

 

        71) Lazily Tying the Coat

 

        72) Open – Close

Section Fifteen

        73) Single Whip

 

        74) Wave Hands Like Clouds X3 to Left

 

        75) High Pat on Horse

 

        76) Hold and turn Tai Ji Ball to Right and Kick Up Right

 

        77) Step Forward and Punch Low with Right Fist

 

        78) Step back Lazily Tying the Coat

 

        79) Open – Close

Section Sixteen

        80) Single Whip to Left then turn

 

        81) Snake Creeps Down

 

        82) Step Up to Seven Star Palms

 

        83) Step back to Ride Tiger

 

        84) Raise Left Knee and Turn around Lotus Kick Right

Section Seventeen

        85) Step Down to Diagonal Right and Chamber Fists to Shoot Tiger with Bow

 

        86) Chamber Fists and Step Up to Double Crashing Fists Right

 

        87) Turn around with Rotating Crossed Fists and

 

        88) Step Back to Wu Ji Posture and Conclusion

 

 

Sun Style Tai Ji Quan Long Form 1921

 

Section One

      1) Wu Ji / Stillness

    2. .

Below are 12 exercises that will insure a good warm up and foundation:

1)    Loosen the Nine Channeled Pearls

Loosening the Nine Channeled Pearls

Loosen the wrists

Loosen the Elbows

Loosen the Shoulders

Loosen the Neck

Loosen the Chest

Loosen the Waist

Loosen the Hips

Loosen the Knees

Loosen the Ankles

2)    Fishing Forward 3 to 10 reps

 3)    Fishing diagonally 3 to 10 reps

4) Picking up the Bucket 3 to 10 reps

5) Upward Dnward Kuan Yin Qi Qong / Tendon Stretch 3 to 10 reps

6) Inward Outward Kuan Yin Qi Qong / Tendon Stretch 3 to 10 reps

 7) Mime RotatesTai Chi Ball /Fair Lady works Shuttle Rt/ Lt 3-10 reps

 8) Long & Short Hand Fixed Crossed Step Rt & Lt , 3 to 10 reps

 9)Long & Short Hand Arrow & Bow Stance  Rt & Lt , 3 to 10 reps

 10) Swallow, Spit and Spit Fixed Step Rt & Lt ,3 to 10 reps

 11) Cross Hands Posture 5 to 100 breathes Rt, Lt, Rt, Lt, Rt

 12) Wu Chi Stance Sun or Yang Style method 5 to 100 breathes

 

 

Six Healing Sounds Qi Qong Set
The Liver’s Sound

• Energy: Generating
• Associated Organ: Gall Bladder
• Element: Wood
• Season: Spring
• Color: Green
• Negative emotions: Anger
• Positive emotions: Kindness
• Sound: “Shheeee

The Spleen’s Sound

• Energy: Stabilizing
• Associated Organ: Pancreas, Stomach
• Element: Earth
• Season: Indian Summer
• Color: Yellow
• Negative emotions: Worry
• Positive emotions: Fairness, Openness
• Sound: “Haahh” mouth wide open)

The Heart’s Sound

• Energy: Radiating
• Associated Organ: Small Intestine• Element: Fire
• Season: Summer
• Color: Red
• Negative emotions: Impatience, Hastiness, Arrogance, Cruelty
• Positive emotions: Joy, Honor, Sincerity, Respect, Love
• Sound: “Whooo  (through the lips as though blowing out a candle)

 

The Lungs’ Sound

• Energy: Contracting Back
• Associated Organ: Large Intestine
• Element: Metal
• Season: Fall
• Color: White
• Negative emotions: Grief, Sadness, Depression
• Positive emotions: Courage, Righteousness
• Sound: “SShhaah!” Short and Low,

 

The Kidneys’ Sound

• Energy: Gathering Inward
• Associated Organ: Bladder
• Element: Water
• Season: Winter
• Color: Black or Dark Blue
• Negative emotions: Fear
• Positive emotions: Gentleness
• Sound: “Tschweee”

The Triple Warmer’s Sound

The Triple Warmer refers to the three energy centers of the body.

• Upper – (brain, heart and lungs) is hot
• Middle – (liver, kidneys, stomach, pancreas and spleen) is warm
• Lower – (large and small intestines, bladder and sexual organs) is cool
• Sound: Softly “Cheeee”

 

 

 

 

Forms and Postures on Youtube

Cheng Men Ching

Fu Zhong Wen

SunStyle

Sun Style with Sun Jiayun