YANG TAI CHI LONG FORM – PART ONE
1. Beginning of Tai Chi — arms up and down; use upper arm to raise rest of arm, let palms flip up, have feeling of pushing from feet into the palms so they go over and drop to waist level, feel energy expand from your back into your palms
2. Right arm and foot turn to the right — shift weight to the left foot, then turn torso right; right hand above right foot, left hand at level lower than right
3. Ward (peng) Left — step to the side with left foot, hold out left forearm to peng(ward off with left arm), use legs and torso to produce the peng, keep right hand lower than level of left arm, think of connected circle of energy through your arms
4. Grasp Bird’s Tail — step to right with right foot to form bow stance (front foot outside line from back heel, weight 60-70% in front, knees apart, bending at hip joints), right hand holds the bird and left hand holds the tail
5. Press — let the grasp bird’s tail flail out, then shift weight back, turn torso to left, turn palms over, turn torso to right, press left palm on right wrist as you shift weight forward
6. Push — let the press fade forward, shift weight back, turn torso to left, swing arms to circle to the left and cock with elbows back and weight shifted back, then use legs to push energy from feet into your hands
7. Single Whip — shift weight to left, turn right palm up, turn right foot in, then shift weight to right, let both arms swing down and then up, form whip with right hand, left hand does peng (look at left palm), then step to left to form bow stance, then turn torso to left to strike with edge of left palm
8. Step Up, Raise Hands — turn left foot in slightly, bring right heel to rest (keep a line between your feet), draw hands together, left hand near right elbow, feel like holding an arm between your hands
9. Shoulder Strike — turn torso to left, flip ‘Pancake’ with left hand, hold ball between hands, then step to the side with right foot and do "shoulder strike", It. hand guarding face
10. White Stork Spreads Its Wings — do upward block up with right arm, block a kick with left arm, left foot moves to keep a line between the feet and balances on toe
11. Brush Knee Left — turn torso to left, spiral energy up right arm, then turn torso to right, gather energy in right palm, step with left foot into bow stance, strike with right palm, brush knee (figuratively) with left hand, left palm at waist level, right palm at chest level
12. Play Guitar — feel as if right hand is being pulled, feel stretch down right arm and through right side of body and then into right leg to lift right leg off the ground, lean forward on left leg, advance right foot slightly, then shift weight back to right foot and roll back on left heel, hands as if playing a guitar, right hand near left elbow
13. Brush Knee Left — turn torso to right and unfold right arm to gather energy and cock by right ear, step out with left foot to left bow stance, use movement of torso to move arms and strike with right palm, brush knee with left hand as before at waist level
14. Brush Knee Right — shift weight back, turn left foot out, gather energy in left palm, reaching forward with right arm, cock left palm by left ear, step forward with right, then move torso to move arms, strike chest with left palm, brush knee with right hand at waist level
15. Brush Knee Left — as in step 14 but on opposite side
16. Repeat Play Guitar and Brush Knee Left as above in step 12 and 13
17. Deflect,Parry,Punch — shift weight back, hold barrel between your arms, form right fist, left hand open, turn torso to left, kick out right foot, turn torso to right, left hand leads forward, right fist cocks back, step forward with left foot, and punch with right first to abdomen, left hand ends up with fingers pointing up near right elbow
18. Push — left hand under the right arm, shift weight back, turn torso right to draw right arm back, turn torso left to draw left arm back, cock both hands back and push from feet into fingertips
19. Separate Hands and Close — separate hands at shoulder height, turn left foot in, hands drop to cross at wrists in midline as right foot comes back to "beginning of taichi" posture, hands rise up while crossed, then drop down as they form "beginning of taichi" (floating like lily petals at waist level), then arms drop to side, legs straighten up some, left foot moves close to right foot