Tai Chi formula of Eighty-Eight Posture Tai Chi

In the first posture, stand side by side, with your eyes level with Matsushita's shoulders, lower your left hip and your right hip, and step forward with your left foot to the left.

Prepare the posture and stand up, concentrate and forget about things and go back to practicing boxing. Breathe naturally and long, and keep your eyes level with your mind. Rub your lower shoulders in front of your arms, press them down at the same height as your shoulders, wipe your eyebrows with your right hand and extend your arms, and at the same time open your right foot with your belt.

Bend your knees and squat down, raise your hands, release your shoulders above your head and press them with your hands, wipe your eyebrows with your right hand and open your right foot, turn your hands over to hold the ball. Shift your weight to the right, turn your waist to the right, hold the ball in front of your chest with both hands, lift your left foot and turn left, support your left leg with your hips and step forward.

Move your center of gravity forward and push your back foot, separate Zuo Pengsheng up and down, face straight ahead, look far ahead, and breathe naturally with your head hanging. Move the center of gravity back to buckle the left foot, move the center of gravity to the left with both hands, turn the waist to the left with the right hand, and then hold the ball to the chest.

Turn your waist to the left and bring your right leg, then turn to the right and step up your right leg, move your center of gravity forward into a lunge, and bend your arms upward to raise your right leg.

Arch the front and collapse the crotch with strength. The bent arms should be round and easy to relax, the mind should be wide and the inner strength should be strong, and the body should be straight and not leaning forward.

Stroke: Center of gravity slightly, turn the back arm to the right, follow the waist to the right and do a handspring, then turn to the left and sit on the hind legs, keeping the hand shape unchanged and follow the waist.

Squeeze: Turn the right arm of the belt to the right, support the right arm outwards and press with the left hand. The loose and round eyes should enter the body, and the appearance does not change and the inside turns.

Press:

Move your center of gravity back and retract your hands, keep your head and shoulders relaxed and lower your elbows, push your left foot on the ground with both hands, and keep your buttocks closed without bending your upper body.

Pay attention to the forward arch and back sitting, put the head of the head, close the hips and waist and relax, sit back and inhale and follow up and down, and arch forward and exhale up and down together. Move your center of gravity back and straighten your body, push your right foot to buckle with your waist and hips, move your hands flat and move to the left, keeping your eyes level with your shoulders.

Bend your arms with both hands and turn to the right, stretch your right hand back to raise your palm, turn your left hand inward to your chest, turn your waist to the left and close your hands.

Turn the hook hand back to the left, sit firmly with the right leg and sink the breath, lift the left leg with the back hip and step forward, lunge and press the palm with a single whip. Move the center of gravity back and clasp the left foot, move the center of gravity to the left and release the hook hand, straighten the arms and release the shoulders, turn the waist to the left and lift the right foot.

Turn your right leg back to the right, put your feet on the ground and join your hands, with your right hand in front of you at eye level, and your left hand under your right elbow. Put your hands on your right side, turn your hands to your chest, put your right hand on your lower abdomen, and turn your left hand round in front of your face.

Turn your waist to the right and bring your left leg, then turn left and turn to the front point, press your left hand down and support your right hand, push up and down to relax and lengthen your body. Without moving the center of gravity, turn your waist to the right, turn your right hand downwards and back, extend your arms, lift your wrists and close your ears, and turn your left hand along with your waist.

Shift your center of gravity to the right, take off your left foot, turn your left leg back to the left, hold your left knee forward with your left hand, and push your right palm forward in a lunge. Keep your center of gravity and turn your waist to the right, stretch your right hand down and back, turn your wrist and raise your palm to your ear, and turn your left hand along with your waist.

Turn your waist to the left, support your legs with your hips, step out and hug your left leg with your left hand, lunge and push forward with your right palm, and close your hips without bending in a lunge. Shift the center of gravity to the right, extend the right hand, turn the left hand over to raise the abdomen, swing the belt with the left foot outward, shift the center of gravity to the left, and turn the waist to the left.

Support your left leg upright, stretch your left hand down and back, turn your wrist and raise your palm to your ear, and turn your right hand along with your waist.

Turn your waist to the right to support your right leg, loosen your waist and move your leg forward, turn your right hand flat to hug your right knee, and push your left palm forward in a lunge. Move the center of gravity backward without leaning back, open the belt with the left foot outward, make a walking posture with both hands, and focus on inhaling with your eyes.

Shift your center of gravity to the left and turn left, turn your right hand into a fist and close it in front of your chest, stretch your left hand back and turn to your ear, turn right and kick your right foot.

Move the center of gravity to the right leg, turn the right fist to the waist, turn the waist to the left and step forward with the left leg, and stretch the left hand far forward.

Push your right foot to the ground and lunge, and at the same time step forward to punch your right fist. The left hand moves forward without being loose, and the feet and hands are used skillfully. Move your center of gravity back and loosen your right fist, retract your left hand under the right elbow, draw your left and right waist as a pivot, turn left and draw your arm back to press the posture.

Sit firmly with your right leg on the ground, lunge forward without leaning forward, push your hands forward to loosen your shoulders, and look forward with intention to walk far away. Shift your center of gravity and place your palms flat, clasp your left foot and open your right foot, turn your waist to the right and open your hands, stretch your left hand, touch your eyes and look right.

Shift your center of gravity to the left and retract your right foot, step into a horse stance, lower your hands, turn over and raise to your chest, cross and wait quietly. Shift the center of gravity to the right to adjust the body, turn the waist slightly to the right and buckle the left foot, shift the center of gravity back to the left leg, and move the right foot with a virtual point.

Turn your left hand down and back, relax your shoulders, lift your wrists and close your ears, turn your waist to the right, step forward with your right leg, lunge, hug your knees and slap your hands.

Turn your hands with your wrists to form a walking posture, use the same squeezing posture as the front oblique angle, press the method in the same direction as above, and practice changing the direction of your mind. Move your center of gravity back and buckle your right foot, turn your hands flat like a single whip, lift your left hand up on your right wrist, and drop your left foot to the left in an arc.

Turn your waist to the left and bring your right foot, press down with your left hand, turn your right hand to the front, and switch your waist from left to right.

Land your right foot on the ground and sit with your legs firmly on the ground. Then your left foot rises and falls forward. Your left hand lifts up in front of your eyes, and your right hand becomes a fist under your elbow. Turn the right arm of the belt back, lift the wrist backward through the abdomen, turn the waist to the left and close it to the ear, and stretch the left hand forward to turn the palm.

Turn the waist to the left and retract the left leg, turn slightly to the right and retract the left leg, shift the center of gravity to the left and push the right palm, and retract the left palm beside the left waist. Turn the left arm of the belt to the left, lift the left wrist backward through the abdomen, turn the waist to the right to retract the left arm, and turn the right palm to reach forward.

Turn your waist to the right and retract your right leg, turn slightly to the left and retract your right leg, shift your center of gravity back and push your left palm, and retract your right palm beside your right waist. Shift your center of gravity to the left and stretch your left arm, lift your wrist and bend your arm to your chest, bring your right hand back in front of your lower abdomen, hold the ball with both hands and turn right at the waist.

Turn right and bring up your right leg, turn slightly to the left and extend it diagonally, put your toes on the ground, buckle your left foot inward and turn right.

The right hand is then turned outside the knee. The tip of the hand should be at the same height as the eye. Press the left hand down on the left hip and pay attention to the distance. The hand-carrying posture is back again, the left foot is separated from the heel and the two hands are separated, the center of gravity is moved back and the right foot is lifted up, the heels of the feet are on the ground and the arms are closed.

25. White Crane with Spreading Wings

Turn around, lower your legs and relax your waist, turn your hands in front of your chest, turn right with your legs and then turn left, forming a long body shape diagonally up and down.

26. Left clasping the knees and holding the step

Left clasping the knees again and again, turning the feet and hands up and down, doing each posture carefully, and experiencing the wonderful things carefully.

27. Seabed Needle

Take a half-step forward with the heel of your right foot, implement the left foot point of the sitting leg, bring your right hand back to your right ear, and raise your left hand in front of your face.

When raising the top and hanging the crotch, the body posture is correct. Squat with the right leg without leaning over. Don’t lose the top with the right hand. Use the left hand to maintain balance.

28. Fan the arms

The center of gravity rises with the right hand, the left hand rises into the right palm, crosses in front of the face, and the right hip supports the left waist.

Step forward with your left leg in a lunge, push your left palm forward at the same time, turn your right palm up and close to your ear, push forward and pull back and hang your head.

29. Turn over and beat

Move your center of gravity backwards and buckle your left foot, turn your right hand down to the front of your abdomen, bend your left arm and turn your head forward, shift your center of gravity to the left and turn your waist to the right.

Take a step forward, turn your fist and extend your right leg, press your left hand down to the left, lunge forward and hit your left palm, and bring your right fist to your right waist.

The center of gravity is shifted back and the body is not tilted up. The left palm is brought back to the navel, and the right fist is punched forward to hit the heart, not but not eight unicorn steps.

30. Advance, move, block and pound

Ascending forward, move, block, and punch, move your feet forward and follow up with your body. The punches and lunges should be consistent, and look forward without leaning forward.

31. Step up to embrace the sparrow's tail

Shift your center of gravity backwards into a walking position, swing your belt with your left foot outward, turn your left hand forward to the waist and turn left, and lead your right leg forward with your right hand.

Hold the ball in front of your chest with both hands, turn your waist to the right and move your right leg, lunge with your right leg back, squeeze and press again.

32. Single Whip

Single Whip is the same as above. Turn your hands left and right, then your eyes will sink, and the momentum should be fully connected.

33. Left and right cloud hands

Move your center of gravity backwards and clasp your left foot, turn your waist to the left and follow with your left hand, center your center of gravity to the left and extend your left arm, retract your right foot and stand side by side.

Turn the hooked hand downward, pass through the abdomen to the chest and rise in front of the face, turn the left hand downward and in front of the abdomen, and turn the hands over in front of you.

34. Left and right cloud hands two

The right hand should be extended flat to the right, the left foot should be shoulder-width apart, the right hand should be turned down in front of the abdomen, and the left hand should be turned up in front.

35. Three Left and Right Cloud Hands

The left hand stretches and retracts the right foot, and the Step Cloud Hand moves again. Do it three times in a row to connect the inner circle.

36. Single Whip

The cloud hand changes into a single whip position, the right leg follows the step and the foot is buckled, turn right to hook the hand and then turn left, and step out with the left foot to pull the single whip.

37. High Exploration Horse

Move the center of gravity back and loosen the hook hand, turn the waist to the left and point the left foot, the left palm is drawn from the outside to the chest, and the right palm is drawn forward from the chest.

38. Spread your legs right

Bend your legs, turn right and spread your hands, turn left and step your legs diagonally forward, draw your palms inward toward your chest, and lunge with your right palm diagonally.

Turn your waist to the left and bring your right palm, cross it in front of your face, move your center of gravity forward and lift your right foot, turn right and kick your foot with two palms.

39. Spread the left foot

Retract the right foot and turn the right palm, bend the left palm in front of the ear, lower the center of gravity and lift the right leg, and retract the left palm with the right palm

Turn your waist to the right and bring your left palm, cross it in front of your face, shift your weight to the right, lift your left foot, and kick your left foot with your palms apart.

40. Turn around and kick your feet left

Retract your left foot and turn over with your left palm. Drop your left foot forward and swing back. Turn the heel of your foot as an axis and lift your left foot with your hands crossed.

Looking at the front of you with your hands apart, push forward with your left foot to keep your center of gravity steady, retract your left foot and stand independently, and bring your hands in front of you.

41. Hold your knees with your left hand and step forward

Do the same with your left knees and keep your mind calm during the change. Don’t lean forward while lunging. Hold your knees and slap your belt to move.

42. Hold the right knee and step forward

The same as above when holding the right knee. The forward bow and back seat must be connected, and the mind and body must be adjusted, and the posture must be done carefully.

43. Progressive Punch

The transitional movement is the same as hugging the knees, turning the right palm into a fist and closing it at the waist, moving the left hand forward to hug the left knee, lunging and leaning forward to punch.

44. Turn over and beat

Move your center of gravity back to buckle your left foot (belt), raise your left hand to the upper left, bend your right arm in front of your chest, turn around and beat in the same way.

45. Advance Moving Block and Beat

It is followed by Moving Block and Beat. Move your feet forward to connect, pay attention to changing directions, and breathe naturally and comfortably.

46. Lift your knees and kick your feet right

Move your center of gravity backwards to do the Stroke pose, open your belt and left foot outwards, (45 degrees) turn your left hand forward and waist to the left, and lift your right hand forward Right leg. Stand independently with your hands crossed, keep your center of gravity and turn your waist to the right, separate your hands back and forth, and push forward with your right foot.

47. Left-handed Tiger Attack

Land your right foot down and clasp your toes (45 degrees), place your left foot on the ground to do a Stroke pose, turn your waist to the left and step up with your left foot, flip your hands to Tiger Attack pose . Pay attention to keeping your hands and feet together, turning your left hand to the left in front of your head, making a fist with your right hand and keeping your abdomen in front, with your fists facing each other and looking in front of you.

48. Hitting the tiger with the right

Sit back with your center of gravity and release your fists, buckle the belt with your left foot, shift your center of gravity to the left to do the Stroke pose, and point your right foot forward.

Turn your waist to the right and step up your right leg, turn your right hand to the right in front of your head, make a fist with your left hand in front of your abdomen, and hang your fist eyes relative to your head.

49. Turn around and kick your feet right

Sink your crotch and open your left foot, turn your waist to the left and turn your left hand, shift your center of gravity to the left and follow with your right hand, crossing your hands on your chest. Lift your right foot and stand independently, turn your waist slightly to the right and extend your hands, then push your right foot forward and breathe naturally.

50. Double peaks piercing the ears

Turn the heels of the body independently, separate the left and right sides and sink again, lift the right leg with the left hip and step forward, and push the arms up to enter the body.

51. Kick the left foot

Turn both hands to the chest, lift the left foot and turn slightly to the left, separate the palms of the hands front and back, and push the left foot forward to stabilize the center of gravity.

52. Turn around and kick your foot right

Retract your left foot and stretch it back, balance your body forward with both hands, sweep your left foot forward in a circle, and use your toes as the axis to maintain your center of gravity.

Put your left foot down and lift your right foot, cross your hands on your chest, push your right foot forward and backward, and look far ahead.

53. Drop the step and move the block

Place your right foot down (45 degrees), move your center of gravity forward and turn your waist to the right, rotate your hands with your waist, lift your left leg and then left change. Lift your left leg with your waist and hips, pull your hands apart, and then step forward. Pay attention when changing body postures, and breathe naturally, thinly, and deeply.

54. If it seems to be closed, it seems to be closed again and again. If you do it again, you must be energetic, open and close with each inhale and exhale, and the internal and external cooperation must be natural.

55. Do the same with the cross hand.

Do the same with the cross hand, change the fist position to up and down, stand in an open stance with your head hanging, and look forward in a rounded manner.

56. Embrace the tiger and return to the mountain

Embrace the tiger and return to the mountain. Embrace the tiger and return to the mountain. Embrace the tiger and return to the mountain. Embrace the tiger and return to the mountain. Embrace the tiger and return to the mountain. First, adjust the center of gravity, buckle the left foot and move the center of gravity to the right. Then press and hold the knees to complete the posture.

57. Oblique Single Whip

Single whip movements are the same as above, but change the direction and walk diagonally (45 degrees). The movement changes in thinking, and lifts up the spirit to walk in all directions.

58. Parting the mane of the right wild horse

Move the center of gravity back to buckle the left foot (belt), shift the center of gravity to the left and bring the right foot, bend the left arm in front of the face, release the hook and tighten the abdomen forward. Hold the ball in front of your chest with both hands, lift your right leg with your left hip, loosen your waist and send your right foot out, lunge, turn your waist and extend your arms. The left hand is lowered to the hip root, and the right hand is extended to the outside of the knee. Seeing that the front hand is looking far away, the energy is smooth and the mind is far away, and the spirit is high.

59. Parting the mane of the left wild horse

Move the center of gravity back and open the right foot (45 degrees). At the same time, turn the right hand over, shift the center of gravity to the right, turn the waist to the right, and turn the hands to the chest. Support your left waist with your right hip, turn left and step out your left leg, lunge, turn your waist and extend your arms, raise your right hand and left eye forward.

60. Parting the mane of the right wild horse

Move the center of gravity back and open the left foot (45 degrees), turn your waist to hold the ball and do it again, do the same to the left and right continuously, and the thoughts are constantly connected. Pay attention to your body shape and do not bend forward. The top and bottom steps are smart, the waist is used as the axis to move up and down, and the breathing is natural and not forced.

61. Embrace Sparrow Tail Left Peng

Sit back and buckle your right foot (45 degrees), shift your weight to the right and turn your waist right, lift your left leg and turn left again, supporting it with your right hip Step with your left foot. Turn your hands with your waist, hold the ball naturally on your chest, press left and right, and look forward with your head hanging in front of you.

62. Hold the sparrow’s tail to the right (squeezing and pressing)

Press tightly and press with squeezing and squeezing. You should sit back and press your feet coherently. Do the same boxing posture carefully. Each practice has Discover.

63. Single whip (same as above)

64. Jade Girl Shuttle 1

Jade Girl shuttles through the four corners, all accomplished by the belt, and moves the center of gravity back to loosen the hook hand , the transformation body must be correct. Buck your left foot inward and turn right, shift your center of gravity to the left and swing your right foot (45 degrees), turn right to bring up your left leg, then turn left and step out your left leg. At the same time, the left hand is put in front of the face, the right arm is bent in front of the abdomen, the left hand is under the upper right hand, and the ball is turned over with both hands. Move your center of gravity forward and take a left lunge, turn your left hand over your head, push your right hand straight forward, and look far into the distance.

65. Jade Girl Shuttle 2

Move the center of gravity backward to perform the Stroke pose, buckle the belt with the left foot inward, move the center of gravity to the left and lift the right foot, and turn the right hand downwards with the turn.

Hold the ball in front of your chest with both hands, support your right leg at the waist and step forward, turn your right palm above your head, and push your left palm straight forward.

66. Jade Girl Shuttle 3

Move your center of gravity back to perform the Stroke pose, adjust your right foot to move to the right, lift your left leg and then turn left, and hug your chest with both hands.

Step forward with your left foot supported by your hips, lunge forward with your eyes forward, turn your left hand up to your head, and push your right hand straight forward.

67. Jade Girl Shuttle Four

Sit back with the center of gravity to do the Stroke pose, buckle the left foot inward on the belt, move the center of gravity to the left and lift up with the right foot, support the right leg with the waist and hips and step forward.

Turn your right hand downwards, draw your left hand in front of your left chest, turn your right hand up in front of your head, and push forward with your left hand in the same way.

68. Sparrow Tail Left Peng

Move the center of gravity backward to perform the stroke pose, buckle the belt with the right foot inward (45 degrees), shift the center of gravity to the right as in the front pose, turn the waist and step the legs Be a Zuo Peng.

69. Holding the sparrow’s tail to your right friend (same as above)

70. Single whip (same as above)

71. One cloud hand on the left and right

72. Two left and right cloud hands

73. Three left and right cloud hands (the same as above)

74. Single whip (same as above)

75 , Down posture

Sit with your right foot out to the right, your head hanging in a steady stance, your left palm turned to the right and left, making sure your left foot does not bend down.

76. Left Golden Rooster Independent

Move the center of gravity forward and swing the left foot, lead the right knee up with the right hand, press the left hand down to the left hip, and look far in front of the right hand.

77. The right golden rooster is independent

The center of gravity sinks and the right foot falls, the left hand leads the left knee to rise, the right hand presses down to the right hip, and the left hand looks far in front of the face.

78. Fall to the left to chase the monkey

Stabilize your center of gravity and turn your waist right, stretch your right hand back and extend your left hand, turn your waist to the left and retract your hands, turn right and stretch your legs to chase the monkey.

79. Right to chase the monkey

80. Left to chase the monkey

81. Oblique flying position

82. On the handle Shi

83. White Crane Spreads Wings

84. Holding the left knee and holding the step

85. Undersea Needle

86. Fanning the arms

87. Turn over and white snake spit out the letter

The white snake spits out the letter and the fist changes into the palm. The transitional movement is the same as the kick and punch. The breathing is natural and the posture is connected, and the eyes change according to the fist posture.

88. Progressive movement, block and pounding

89. Step forward to reach the right side of the sparrow's tail (squeeze and press)

Move the center of gravity back to do the stroke pose, with the belt left Open your feet outward (45 degrees), shift your center of gravity to the left, turn your waist to the left, and turn your left arm to lift your right leg.

Put your right hand outwards and turn your abdomen forward, lift your right leg with your left hip, turn right and step forward with your right arm, your palm should follow your chest.

Then there is stroking, squeezing and pressing, the same formula as before is repeated again and again, each time is more precise than the last time, and the spirit, energy and thoughts are in it.

90. Single whip

91. One left and right cloud hand

92. Two left and right cloud hands

93. Three left and right cloud hands

94. Single whip

Same as above

95. High-exploration horse belt piercing the palm

Move the center of gravity back and loosen the hook hand, left Turn your feet up and touch the ground, draw your left hand inward toward your chest (palm up), and stretch your right arm upward (palm down).

Step forward with your left leg supported by your hips, press your right palm under your left elbow, and pass your left palm forward, keeping your left palm far away.

96. Turn around and cross leg

Move your center of gravity back and buckle your left foot, turn right to lift your right foot, cross your hands in front of your chest, and kick your right foot with your palms apart.

97. Progressive crotch pounding

The right foot falls and swings out (45 degrees), the waist turns to the right and the left leg is brought, the left palm is extended forward and the right fist is closed, and the eyes should be level. God wants to be full.

Lung forward and hug with your left hand, thrust your right fist forward to hit the crotch, lunge forward and punch without leaning down, and watch the right fist sink as you punch.

98. Step up and embrace the sparrow’s tail on the right side (squeeze and press)

Move the center of gravity back and open the left foot, move the center of gravity to the left and lift the right foot, support the right foot with the waist and hips, and step forward. Redo the friends and press it.

99, Single Whip

100, Downward Trend

101, Step Up Seven Stars

Move the center of gravity forward and swing the left foot, right foot Take a virtual step forward, then beat with both hands as the posture changes, passing through the abdomen, across the chest, and in front of the face.

102. Step back and cross the tiger

Step back with your right foot to point the left foot, turn your arms to the right along with your waist, turn your waist to the left without moving your hands, turn your body upright and support it with both hands.

103. Turn around and swing the lotus

Turn the two palms over to form a stroke, clasp the left foot to swing the right foot, use the toes as the axis to sweep the left leg, and turn the right palm over.

Shift your center of gravity to the left, lift your right leg, turn your left hand to the chest, and straighten your right hand to the right. Look forward and look forward naturally.

Stretch your right leg back without deviation, swing it to the left, up and to the right, slap your feet forward with both hands, retract your legs, raise your knees and arms to the left.

104. Bend the bow and shoot the tiger

Put your weight down and step your legs diagonally, turn your hands from left to downward, turn back and up to strike with the left, and retract your right fist in front of the right ear.

105. Progressive move, block and pound

Sit back and spread your left foot, turn your left fist into a palm and close it to your waist, buckle your right fist under your waist and turn left, then turn right and swing your right foot .

The upper step and block should be the same as the previous posture, and the switching of fist postures should be connected, breathing naturally without holding your breath, and keeping your mind focused.

106. Like a closed hand (same as before)

107. Cross hand (the Qi from the cross hand is rounded) Shift the center of gravity to the right and retract the left foot, stand upright with both feet together, and hold the chest The mind is not dissipated even after lifting the back, and the spirit is still circulating inside.

Combined with Tai Chi to relax and stand, the spirit contains thoughts, the breathing is guided to return to nature, and natural breathing connects the inside and outside.

From zero to the limit of nine liang, from stillness to movement and two ends, the flowing clouds and flowing water turn inside and outside, and the ninety-nine are returned to one completely