Guang_Bo Tai Chi. Slowly raise the arms with palms facing down to shoulder height. Extending the fingers all the way forward. Inhale as you do this.

Transcription

1 Guang_Bo Tai Chi Warm Ups Stand up Straight (Normal Tai Chi Standing) Step out with left foot into horse stance (This will be our center position) Turn to the right. Shift weight right a little. Turn the left toe in. Shift the weight to left leg, raise the right toe and turn it out as you turn to the right. Inhale. Exhale. Repeat on left side 1) Grand Circulation Slowly raise the arms with palms facing down to shoulder height. Extending the fingers all the way forward. Inhale as you do this. Pull the elbows in and drop them down as you bring your hands down to an arm chair sitting position. Bend the knees and keep the back straight. Exhale as you sink into the chair position. 2) Press and Separate Extend your right arm in a circle toward the front. Bring your left arm up toward your ear as you turn to the left. Press your right wrist forward stepping into a right bow stance. Separate the hands. Left hand rolls over the top of the right hand and wipes across the fingers. Both hands extend forward and separate, palms facing down. Repeat with left hand, pressing and separating on the right side. 3) Block and Point Turn right into Grab-a-ball. Step out with right heel.

2 Block: Right hand circles out and up with palm facing toward the body ending straight up with elbow bent as the body turns left 90 degrees (to 45 degrees past the center) into a reverse bow-stance.. Point: At the same time, the left hand extends straight out from the left shoulder with fingers together and palm facing down pointing toward the left side. Turn the right palm down and pull the left hand into a left Grab-a-ball. Repeat on left side pointing right. 4) Repulse Monkey (Whirl Arms) Right arm remains extended as the body turns left returning to horse-stance. Left arm reaches behind. Three stationary Repulse Monkeys. (AKA: Whirl Arms, Swimming Dragon) End with left arm extended 5) Brush Knee Push Hand Turn to the right, Right arm moves toward the ear. Left arm circles in, down and across the knees as you step out with left foot into brush-knee push-hand Right hand pushes out and forward. Turn right palm up and step back Turn to the left and Brush Knee Push hand on the left side. Stepping with the right foot. Turn left palm up 6) Pick Up the Needle and Flash the Arms Both arms raise up. Right arm reaches up with the palm facing to the left. Left hand covers the right wrist. Left leg raises at the same time into a crane stance. Right palm turns down. Pick Up Needle at Sea Bottom: Both hands come down toward the left foot. Left foot touches down in an empty stance. Step out with the left foot and Flash the Arms. (Left bow stance. Left vertical palm pushes forward Right palm faces up above the head.)(hands are similar to after fan- through-back) Repeat raising right leg.

3 7) White Crane Spreads Wings (Both Arms), Kick, and Pierce Opponents Ears with Both Fists White Crane Spreads Wings : Both arms circle in squeezing the shoulders in the front. Arms spiral up and out as chest expands. Arms continue circling. Left toe turns out as body turns 45 degrees to the left. Right knee raises with arms. Right Heel Kick. Arms extend out. Palms brush the thighs pulling the right leg back in. Step out with right leg and Pierce Opponents Ears with Both Fists(AKA: Wind-Pierces-Ears). Repeat with left Kick. 8) Clear the Table, Spiral Up and Press Down Turn upper body to the left. Sweep the arms across the front and step into right bow-stance. Arms continue sweep to the right side Clearing the Table. Sweep the arms back to the front returning to horse-stance. Right arm circles down and toward the center in front of the groin And then Spirals Up the center. Right knee lifts up with the right arm and crosses the front as the body twists 45 degrees to the left. Right hand Presses Down as right leg returns to horse stance back to center position. (You should get a good spine twisting motion with this move.) Repeat sweeping right then back left. 9) Parry and Punch, Apparently Close, and Push Pull arms up to punch position. (Arms close to the sides fist facing upward.) Turn left toe out and body to the left.

4 Parry with the left arm. Punch with right vertical fist. Cover the elbow with the left arm Shifting your weight toward the left into bowstance. Apparently Close: Left palm faces up and slides under the right elbow and then wipes the right arm. Hands separate as you shift your weight back With palms facing down, the hands circle in, down. Shift your weight forward Pushing out and up. Return to horse-stance with arms in punch position. Repeat with a right parry, etc. 10) Wave Hands Like Cloud and Single Whip From the last push, turn the left foot forward. The left arm comes up in front of the face, the right hand moves down toward the groin as you begin Wave Hands Like Clouds. The right foot turns toward the front as you turn. Do 3 sets. Step into Single Whip. (Left hand extends out and to the left, right hand to the right in a bird's beak) Begin by lowering the right hand and repeat Wave Hands Like Clouds this time stepping to the right. Step into Single Whip to the right. (Right hand extends out and to the right, left hand extends left and forms a bird's beak) 11) Grasp a Bird's Tail and Pull Turn to the right slightly, Roll Back, Press, Separate, and Push to the right. Pull to the left, (Left hand ends extending left 45 degrees off center), Pull to the right (Right ends extending 45 degrees off center), Pull back to the left. Pull left foot and turn to the left into left Grab-a-ball. Ward Off left (or Parting the Wild Horse's Mane in Wu style) Grasp a Bird's Tail left. 12) Swallow Skims the Water and Close From the last push, right arm moves horizontally across the body, right foot turns 45 degrees to the right. (Both arms are outstretched palms facing up and out)

5 Bend right leg as you scoop down with both arms. Swallow Skims the Water. Pull the left leg in as you rise up and cross your arms in front of you. ( Right hand in front of the left.) Close. Rise up a little as you press both hands down to the side and move the left foot in next to the right foot. (This is the Normal Tai Chi standing position we started in.) As Interpreted by John Palmer 2010 A video on the internet is: YouTube Link: Sifu William Dere, Yang Style