Guide to Embodied Tai Chi

SEQUENCE:Commencement of the whole series is repeated 1 time in the form.

POSTURE: Traditionally first seen as posture number 1 in the Long Form it is also translated as Beginning, Qǐ shì 起式.  See video 001.  This sequence follows ‘Preparation’ and is performed with 3 breaths.

IN BREATH 1: With the heels close together find a bouncy springy sensation in both legs.  Move your centre of gravity so that you flex or sink down into the spring of the left leg.  Let the right knee float up.  The thumbs turn outwards rotating the palms towards the body.  When the hands are in the correct position this movement has the sensation of the shoulders flexing forward opening the shoulder blades.

INTENTION: The Embodied Tai Chi soft intention can be thought of as the first awareness of movement and separation.  A change from feeling the bouncy springy sensation in both legs to feeling it clearly in one defined leg.  

ROOT: This is perhaps the most pivotal movement in the Tai Chi form but often overlooked in the desire to ‘get into’ the main body of the practice.  Here we move from a state of stillness or Wu Chi into experiencing the physical sensation or manifestation of opposites Tai Chi.  We feel the force of gravity in the bouncy springy sensation of the left leg.  At the same time the right leg becomes free to float upwards.  The left leg is said to be ‘full’ or ‘Yang’ while the right leg is referred to as ‘empty’ or ‘Yin’.  However, these are not Western mutually exclusive opposites but should be understood from the Eastern concept of mutually inclusive and dynamic opposites encapsulated in the yin yang symbol.

OUT BREATH 1: Step to the side placing the right heel on the floor.  Turn the right foot in on the heel and place the foot down transferring the bouncy springy sensation to the right leg.  The thumbs turn inward rotating the palms away.  When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: ‘Brush the Grass Away’.  The Embodied Tai Chi soft intention can be thought of as stepping through a field of waist high grass.  The rotating palms flex the elbows outward brushing the grass aside with your forearms.  The martial application must be applied with compassion and may be seen as a way to break free from an arm lock applied from your rear.  The spiralling arms disrupt a hold with the same effort as brushing grass stems aside.

IN BREATH 2: ‘Lift Yourself off the IKEA Sofa’.  Let go of all intention and flexing.  Lift the left toes off the ground and turn the left foot clockwise pivoting on the heel.  Place the left foot down sensing the bouncy springy sensation is in both legs.  At the same time press down and away from the body with the heel of the palms.  When the hands are in the correct position this movement has the sensation of the shoulders flexing forward opening the shoulder blades.

INTENTION: The Embodied Tai Chi soft intention can be thought of as the hands lifting you up from a seated position like a low sofa or bed.  The martial application must be applied with compassion and would be applied as a strike behind with the heel of the hand. 

OUT BREATH 2: ‘Hands Float Up’.  Let go of all flexing.  Keeping the bouncy springy sensation in both legs let the backs of the wrists float upwards.  The thumbs turn outwards rotating the palms in.  The upward movement of the hands must stop before the shoulders start to lift.  When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as balloons tied to each wrist floating upward lifting the hands.  The martial application must be applied with compassion and would be applied perhaps to a deflection away.

IN BREATH 3:  Let go of all intention and flexing.  Keep the bouncy springy sensation in both legs.  Lift the fingers turning the thumbs inward so the palms of each hand draw back and face forward.  Then lower the hands and continue to turn the thumbs inwards rotating the palms so they press down and away from the body with the heel of the palms.  When the hands are in the correct position this movement has the sensation of the shoulders flexing forward opening the shoulder blades.

INTENTION: The Embodied Tai Chi soft intention can be thought of as rolling the hands back over a barrel then pressing down as though lifting you up from a seated position like a low sofa or bed.  The martial application must be applied with compassion and would be applied as a strike behind with the heel of the hand. 

OUT BREATH 3: ’Shoo the Cat off the Sofa’ and ‘Hands Move Like Windscreen Wipers’.  Let go of all flexing.  Relax the hands turning the right thumb outward and the left thumb inward flexing the arms and rotating the back of the hands to face diagonally to your right.  Lift the hands away to your right keeping the flex in the arms. Stop before the shoulders lift.  The elbows remain in that position as the hands circle anticlockwise away from the body.  The right thumb stops in front of the face and the left hand stops facing away off to the right side of the body around chest height so both the palms to face to your left.  When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as starting with gently shooing a pet off the sofa with the backs of the hands.  The hands then move across the front of the body like a vehicle windscreen wipers or perhaps swatting away small insects.  The martial application must be applied with compassion and would be applied as sweep or block to the right then a deflection or strike to the left.

SEQUENCE: Stroke Peacocks Tail is repeated 1 time in the form.

POSTURE: This sequence follows ‘Commencement of the whole series’.  See video 002.  This sequence is performed with 1 breath;

IN BREATH 1: Lift the toes off the ground on the right foot transferring the springy sensation to the left leg.  Turn the right foot out pivoting on the heel while letting go of the spring in the left leg transferring your weight firstly into the right heel as it turns and then as the right foot is rolled down transfer the springy bouncy sensation back to the right leg.  The right foot turns the hips and shoulders clockwise.  The left hand sinks down towards the groin, thumb turning inwards rotating the palm of the hand away and elbow out.  The right thumb turns inwards rotating the palm to face away.  All your weight shifts to the right leg momentarily allowing a sinking down into or flexing the springy sensation as you let the left knee float upwards in ‘step up’.  When the hands are in the correct position this movement has the sensation of the shoulders flexing forward opening the shoulder blades.

INTENTION: The Embodied Tai Chi soft intention can be thought of as protecting the sensitive groin area.  The martial application must be applied with compassion and would be a deflecting movement.  The cross lateral action / intension is through the left hand and right leg.

OUT BREATH 1: Let go of your flexing.  Step diagonally down and to your left placing your left heel down retaining the bouncy springy sensation in the right leg.  Turn your left foot in rotating on the heel then roll the foot to the floor transferring the springy bouncy sensation to the left foot.  At the same time the left hand floats upwards towards chest height the thumb turning the palm outwards to face you.  The right hand floats down towards the waist passing the left hand coming up.

Finally the hips turn the shoulders anticlockwise flexing the spring in the left leg.  The left hand flexes the left arm and the right hand lifts flexing the right arm. When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as the left arm being held in the way waiters in a restaurant holds a napkin over their arm.  The final action can be thought of as a peacock perched on the left arm facing away from you.  The right hand gently strokes down the peacocks back and tail.  The martial application must be applied with compassion and could be applied as a deflecting away with the left arm.  The cross lateral action / intension is through the right hand and left leg.  ROOT:  Stroke the Peacocks Tail is associated with ward off left or the trigram peng, HEAVEN, Ward Off and Upward Slanting.

SEQUENCE: Grasp the sparrows Tail is repeated 1 time in the form.

POSTURE: Traditionally first seen as posture number 2 in the Long Form.  Grasp the Sparrows Tail is also translated as Grasp the Bird’s Tail, 揽雀尾 Lǎn què wěi.  While Grasp the Sparrows Tail is often grouped with the subsequent movements here we treat it as a distinct sequence.  See video 003.  This sequence follows ‘Stroke Peacocks Tail’.  This sequence is performed with 1 breath;

IN BREATH 1:  Let go of all intention and flexing.  Turn the waist clockwise sitting back on the left leg sinking down into its spring.  As you turn the waist your left thumb turns inwards rotating the palm of the hand away from your face.  The right hand floats up with the thumb turning outwards so the palms of the hands are level with each other fingers and arms flexed as though you are holding a ball in front of your face.  When the hands are in the correct position this movement has the sensation of the shoulders flexing forward opening the shoulder blades.

INTENTION: The Embodied Tai Chi soft intention can be thought of as supporting a ball with gently flexed fingers in front of your face.  The martial application must be applied with compassion and would be a headlock.  The cross lateral action / intension is through the right hand and left leg.  ROOT: ‘Ball in front of your face’ can be related to the element EARTH and the trigram lui, Roll Back, Receiving calmly.

OUT BREATH 1: Let go of intention and flexing.  Allow your weight to momentarily flex the left leg so you can step diagonally forwards.  Place your right heel down then roll the foot to the floor transferring the bouncy springy sensation to the right leg.  The right thumb turns out rotating the palm to face up.  The left thumb turns in rotating the palm to face down with the fingers just above the right wrist.  When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as a small bird sitting in the palm of the right hand with its tail feathers resting on the upturned back of the wrist.  The fingers of the left hand are gently pressing on the tail feathers with just enough pressure to stop the bird flying away.  Focused intention using compassion rather than force in order to not harm the small bird.  Another interpretation is found in the story of a Tai Chi Master who would get a bird to land on his hand.  Every time the bird tried to fly away the Master could sense its movement and drop his hand so the bird could not take flight.  Therefore from a martial perspective Grasp the Sparrows Tail can be thought of as developing a controlling neurodynamic sensitivity through the hands.  The cross lateral action / intension is through the left hand and right leg.

SEQUENCE: Single Whip單 鞭 dān biān is repeated 1 time in the form.

POSTURE: Traditionally first seen as posture number 3 in the Long Form.  The sequence follows ‘Grasp the sparrows Tail’.  See video 004.  This sequence is performed with 5 breaths;

IN BREATH 1: ‘Throw Down’.  Let go of all flexing sitting back turning your waist anticlockwise.  At the same time transfer the bouncy springy sensation to the left leg.   The right thumb turns in rotating the palm to face down in a throwing down motion.  The left thumb turns out rotating the palm to face across the front of the body.  When the hands are in the correct position this movement has the sensation of the shoulders flexing forward opening the shoulder blades.

INTENTION: The Embodied Tai Chi soft intention can be thought of as pressing or gently planting a seed into soft soil.  The martial application must be applied with compassion and would be applied to unbalance, deflect or throw an attacker.  The cross lateral action / intension is through the right hand and left leg.  ROOT: ‘Throw Down’ is related to the element EARTH and the trigram lui – Roll Back, Receiving calmly.

OUT BREATH 1: ‘Double Handed Push’.  Let go of all intention and flexing.  The waist turns clockwise as the body moves forward transferring the bouncy springy sensation back to the right leg.  The right hand floats up.  The right thumb turns out rotating the palm to face the body.  The left hand follows behind the right hand as the thumb turns in rotating the palm to face the right hand.  The posture ends with the right palm facing the body and the base of the left palm pressing the right wrist.  When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as a double handed push or press.  The martial application must be applied with compassion and could be applied as a strike with the left hand that is hidden by the right hand and directed through the right wrist.  The cross lateral action / intension is through the left hand and right leg.  ROOT: Single Whip is associated with the element WATER and the trigram chai – Press - The sinister, unorthodox, hidden.

IN BREATH 2: ‘Pulling Silk Thread’.  Let go of all flexing.  Sit back transferring the bouncy springy sensation to the left leg.  At the same time the hands separate.  The thumbs turn in rotating the palms to face down.  The base of the palms then sink down as the fingers of the hands lift, this further flexing the arms.  When the hands are in the correct position this movement has the sensation of the shoulders flexing forward opening the shoulder blades.

INTENTION: The Embodied Tai Chi soft intention can be thought of as pulling the delicate silk thread from a silk cocoon with steady and continuous movement.  The martial application must be applied with compassion and would be applied as deflecting away the hands of an adversary.  The cross lateral action / intension is through the right arm and left leg.  ROOT: Pulling Silk senses, adheres and deflects an incoming force so relates to the element EARTH and the trigram lui – Roll Back, Receiving calmly.

OUT BREATH 2: Push ‘the Old Transit Van’.  Let go of all intention and flexing.  The body centre of gravity moves forward transferring the bouncy springy sensation back to the right leg.  The thumbs of both hands turn out rotating both palms to turn in.  The elbow remain bent so the resulting flex in the arms turns the elbows inward and the hands spiralling with an upward lift.  When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as pushing an old broken down vehicle (Showing my age here or rather the length of time I have been teaching.  Not sure if that make of vehicle is still around.  Also you don’t see people push starting broken down vehicles these days).  The martial application must be applied with compassion and would be applied as an uprooting push with the intention of the flames of a fire roaring up.  The cross lateral action / intension is through the left hand and right leg.  ROOT: Push the Old Transit Van is associated with the element FIRE and the trigram an – Push, Upward raise.

IN BREATH 3: ‘Turn to the Corner and Sit Back’.  Let go of all flexing and relax the wrists.  Turn the waist clockwise as you sit back transferring the bouncy springy sensation to the left leg.  Lift the toes off the ground on the right foot allowing a further flexing or sinking down into the spring in the left leg.  When the hands are in the correct position this movement has the sensation of the shoulders flexing forward opening the shoulder blades.

INTENTION: ‘Push to the Corner’.  The Embodied Tai Chi soft intention can be thought of as ‘sitting back’.  This is not the same as leaning back, the coccyx is tucked under and the head floating up.  Your centre of gravity or your abdominal area called the ‘Dandien’ sits back.  The cross lateral action / intension is through the right hand and left leg.

OUT BREATH 3: The right foot turns anticlockwise on the heel turning the waist and shoulders.  The thumbs of both hands turn in as the fingers lift to face the palms away diagonally.  When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as the turning body ‘pushing to the corner’.  The cross lateral action / intension is through the right hand and left leg.

IN BREATH 4: Let go of all flexing and relax the wrists.  Sit back transferring your centre of gravity so the bouncy springy sensation moves to the right leg.  The thumbs of both hands have a relaxed turning out.  When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as ‘sitting back’.  The cross lateral action / intension is through the left hand and right leg.

OUT BREATH 4: The waist turns the shoulders clockwise flexing or sinking down into the spring of the right leg.  The thumbs of both hands turn in as the fingers lift to face the palms.  When the hands are in the correct position this movement has the sensation of flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as the turning body ‘pushing to the corner’. The cross lateral action / intension is through the left hand and right leg.

IN BREATH 5: Let go of all flexing.  Step up by momentarily lifting the left foot allowing the right legs clockwise flex to unwind taking the hips and shoulders anticlockwise.  Place the left toes lightly on the ground keeping all your weight to the right leg flexing or sinking down into its spring.  At the same time the left thumb turns out rotating the palm to face you.  The fingers of the right hand gather gently around the right thumb to form a ‘beak’ shape to the side of your body.  When the hands are in the correct position this movement has the sensation of the shoulders flexing forward opening the shoulder blades.

INTENTION: The Embodied Tai Chi soft intention can be thought of as lightly stepping or floating up. The cross lateral action / intension is through the left hand and right leg.

OUT BREATH 5: Let go of all intention and flexing.  Maintaining the bouncy springy sensation in the right leg step back or diagonally behind you placing the left heel down.  You then roll the left foot down transferring the bouncy springy sensation to the left leg.  You should then be able to comfortably lift the toes off the ground on the right foot and turn the right foot anticlockwise inwards on the heel and place it back on to the floor.  The turn of the right foot turns the waist and shoulders.  At the same time begin to turn the left thumb inward rotating the palm to face away.  At the point the bouncy springy sensation is reached in the left leg the right thumb makes a sharp inward turn flicking the ‘beak’ to flex towards the floor.  When the hands are in the correct position this movement has the sensation of flicking or flexing the shoulders back closing the shoulder blades opening the chest.

INTENTION: The Embodied Tai Chi soft intention can be thought of as practicing the posture 'Single Whip' we flex the shoulder blades back connects both hands through the shoulders so that: 'If we consider the hook hand to be the handle of the whip and the opposite hand to be the strike, and follow the direct path across the shoulders from one hand to the other, we can achieve the same [cracking a whip] rolling wave of energy, and with the stepping and waist turn even add a little more to the strike.' (Eaton 2025).  As Tai Chi Beyond Health (2025) suggest that this during whole body integration 上下相随, Shàng Xià Xiāng Suí: ‘Every joint acts as a conduit. The movement of one finger elicits a response from the entire organism.' This is achieved through the correct spiralling chan ssu chin (缠丝劲) sensation we practice with springy bouncy legs, open spine and flexed shoulder blades.  So one interpretation of the name Single Whip may be the beak hand makes a small downward flicking movement like a whip that transfers along a single connected pathway through both arms via the shoulder blades to the open relaxed front palm.  The martial application must be applied with compassion.  Paul Brennan's translation of Xu Yusheng (1921) explanation of Single Whip: 'When your front hand moves forward, your rear hand must put energy through the arm to assist it, and there is a slight intention of striking downward from above.'  The cross lateral action / intension is through the right hand and left leg.  ROOT: It is possible to see Single Whip as WATER and chai, Press - The sinister, unorthodox, hidden.  The press with the left hand hides the active cross lateral action between the left leg and right ‘whipping’ hand.  However, I would suggest there is also an element of li THUNDER within this posture.  We may see a horisontal movement as the break flicks away or Splits from the turning left palm in much the same way as the larger upward and downward diagonal Split movement in the posture Throw the Frisbee / Slanting Flight.  A whip cracking.

SEQUENCE Brush Left and Right Knee and Press with Inverse Stance is repeated 1 time.

POSTURE: Traditionally first seen as posture number 8 in the Long Form.  Brush Left and Right Knee and Press with Inverse Stance is also translated as ‘Brush Knee and Push 搂膝拗步 Lōu xī ǎo bù’.  The posture is performed on both the left and right side of the body.  It has therefore been developed as a repeating movement as one of the Five Moving Qigong’s practice.  See video 008.  This posture is repeated on both sides of the body so it has been used as one of the 5 Moving Qigong’s.  This sequence is performed with 2 breaths;

IN BREATH 1:  Rock back pivoting on the left heel lifting the toes off the ground transferring your centre of gravity so the springy sensation moves to the right leg.  Turn the left foot out on the heel letting go of the spring in the right leg to sway forward transferring your weight firstly into the left heel as it turns and then as the left foot is rolled down transfer the springy bouncy sensation back to the left leg.   

The left thumb turns outward rotating the palm of the hand upward to support the bottom of an imaginary ball.  The right thump turns inward rotating the palm of the hand to face down so the hand spirals to rest on the top of an imaginary ball.  You should feel the shoulders being flexed forward by the rotating hands when they are the correct distance from your body.   

All your weight shifts to the left leg momentarily allowing a flexing or sinking down into its springy sensation as you let the right knee float upwards in ‘step up’.

INTENTION: The Embodied Tai Chi soft intention is to open the fingers to support a large beach ball rolling it between the palms of the hands.  The cross lateral action / intension is through the right hand and left leg.  ROOT: Ball to the side is related to the element EARTH and the trigram lui – Roll Back, Receiving calmly.

OUT BREATH 1: Let go of the in breath flexing posture.  The flexing sensation in the left leg is released propelling the body in a diagonal step forward.  As you step forward place the right heel down first then roll the rest of the foot to the floor transferring your centre of gravity so the bouncy springy sensation moves to the right leg.   The flex in the arms is released.  The ball unrolls clockwise allowing the right hand to roll off the top and sink diagonally downward across the front of the body.  The left hand rolls up and is propelled forward by the hips turning the shoulders.  The movement comes to a conclusion as the clockwise turning of the hips increases the flex in the right leg.  The right thump then turns inward as the hand lifts to rotate the right palm to press down and away from the body.  The left thumb also turns inward as the left hand lifts to face forward pressing to the front.  The correct position results in the shoulder blades being flexed back.  The leg and arms flex synchronising together and stopping before any flex becomes tension.

INTENTION: Embodied Tai Chi soft intention can be thought of as the upper hand on the ball crossing the front of the body sweeping a curtain to the side so the other hand can press through.  The martial application must also be applied with soft intention or compassion and would be applied to sweep across the front of the body deflecting a blow away from the advancing knee.  The force of the blow is transferred to the opposite hand.  The cross lateral action / intension is through the left hand and right leg.  ROOT: Brush Left and Right Knee and Press with Inverse Stance is associated with the element WATER and the trigram chai – Press - The sinister, unorthodox, hidden.

IN BREATH 2:  Rock back pivoting on the right heel lifting the toes off the ground transferring the springy sensation to the left leg.  Turn the right foot out on the heel letting go of the spring in the left leg to sway forward transferring your weight firstly into the right heel as it turns and then as the right foot is rolled down transfer the springy bouncy sensation back to the right leg.   

The right thumb turns outward rotating the palm of the hand upward to support the bottom of an imaginary ball.  The left thump turns inward rotating the palm of the hand to face down so the hand spirals to rest on the top of an imaginary ball.  You should feel the shoulders being flexed forward by the rotating hands when they are the correct distance from your body.   All your weight shifts to the right leg momentarily allowing a flexing or sinking down into its springy sensation as you let the left knee float upwards in ‘step up’. The cross lateral action / intension is through the left hand and right leg.

OUT BREATH 2: Let go of the in breath flexing posture.  The flexing sensation in the right leg is released propelling the body in a diagonal step forward.  As you step forward place the left heel down first then roll the rest of the foot to the floor transferring the bouncy springy sensation the left leg.   The flex in the arms is released.  The ball unrolls anticlockwise allowing the left hand to roll off the top and sink diagonally downward across the front of the body.  The right hand rolls up and is propelled forward by the hips turning the shoulders.  The movement comes to a conclusion as the anticlockwise turning of the hips increases the flex in the left leg.  The left thump then turns inward as the hand lifts to rotate the left palm to press down and away from the body.  The right thumb also turns inward as the right hand lifts to face forward pressing to the front.  The correct position results in the shoulder blades being flexed back.  The leg and arms flex synchronising together and stopping before any flex becomes tension.