TAI CHI BALI TRAINING PROGRAM. Tai Chi Meditation Forms

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1 TAI CHI BALI TRAINING PROGRAM Tai Chi Meditation Forms HAND FORMS Yang Simplified 4 Core Movements Grasp the Bird s Tail Yang Simplified 8 Forms Short Form Yang Simplified 24 Forms Beijing 24 Yang 85 Forms Traditional Long Form Chen 18 Forms For Health and Wellness Pakua 64 Forms Eight Gates WEAPON FORMS 9 Simplified Sword Forms Short Form 42 Combined Sword Form

2 Yang Simplified 4 Core Movements Grasp the Bird s Tail (10 minutes) 4 directions counter clockwise, 4 directions clockwise 1. Peng Ward Off 2. Lu Roll Back 3. Ji Press 4. An Push Yang Simplified 8 Forms Short Form (4 minutes) 1. Repulse Monkey 2. Brush Knee 3. Part the Horse s Mane 4. Wave Hands Like Clouds 5. Golden Pheasant Stands on One Leg 6. Heel Kick 7. Grasp the Bird s Tail 8. Cross Hands Yang Simplified 24 Forms Beijing 24 (8 minutes) Part the Horse's Mane x3 3. White Crane Spreads Wings 4. Brush Knee x3 5. Play the Lute 6. Retreat and Repulse Monkey x4 7. Grasp the Bird's Tail left 8. Grasp the Bird's Tail right 9. Single Whip 10. Wave Hands Like Clouds x3 11. Single Whip 12. Pat the High Horse 13. Heel Kick right 14. Double Punch to the Ears 15. Turn and Heel Kick left 16. Snake Creeps Down Golden Pheasant Stands on One Leg left 17. Snake Creeps Down Golden Pheasant Stands on One Leg right 18. Fair Lady Works the Shuttles right left 19. Pick Up Needle from Bottom of the Sea 20. Flash the Arms 21. Step Up, Intercept and Punch 22. Apparent Closing 23. Cross Hands 24.

3 Yang 85 Forms Traditional Long Form (25 minutes) SECTION ONE 1. Preparation Form 2. Beginning 3. Grasp the Bird's Tail 4. Single Whip 5. Raise Hands and Step Forward 6. White Crane Spreads its Wings 7. Brush Knee and Push Left 8. Play the Lute 9. Brush Knee and Push x Play the Lute 11. Brush Knee and Push Left 12. Step Forward, Parry, Block and Punch 13. Apparent Closing 14. Cross Hands SECTION TWO 15. Embrace the Tiger and Return to Mountain 16. Fist Under Elbow 17. Step Back and Repulse the Monkey x Diagonal Flying 19. Raise Hands and Step Forward 20. White Crane Spreads its Wings 21. Brush Knee and Push Left 22. Pick Up Needle at Sea Bottom 23. Flash the Arms 24. Turn Body and Chop with Fist 25. Step Forward, Parry, Block and Punch 26. Step Forward and Grasp the Bird's Tail 27. Single Whip 28. Wave Hands Like Clouds x Single Whip 30. Pat the High Horse 31. Separation Kick Right & Left 32. Turn Body and Heel Kick Left 33. Brush Knee and Push Left & Right 34. Step Forward and Punch to Knee 35. Turn Body and Chop with Fist 36. Step Forward, Parry, Block and Punch 37. Heel Kick Right 38. Strike Tiger Left & Right 39. Turn Body and Heel Kick Right 40. Double Punch to the Ears 41. Heel Kick Left 42. Turn Body and Heel Kick Right 43. Step forward, Parry, Block and Punch 44. Apparent Closing 45. Cross Hands SECTION THREE 46. Embrace the Tiger and Return to Mountain 47. Diagonal Single Whip 48. Part the Horse's Mane x Grasp the Bird's Tail 50. Single Whip 51. Fair Lady Works the Shuttles x Grasp the Bird's Tail 53. Single Whip 54. Wave Hands Like Clouds x Single Whip 56. Snake Creeps Down through the Grass 57. Golden Rooster Stands on One Leg L & R 58. Step Back and Repulse the Monkey x Diagonal Flying 60. Raise Hands and Step Forward 61. White Crane Spreads its Wings 62. Brush Knee and Push Left 63. Pick Up Needle at Sea Bottom 64. Flash the Arms 65. Turn Body and White Snake Spits out Tongue 66. Step Forward, Parry, Block and Punch 67. Step Forward and Grasp the Bird's Tail 68. Single Whip 69. Wave Hands Like Clouds x Single Whip 71. Pat the High Horse 72. Thrust with Palm 73. Turn Body and Cross Kick Right 74. Step Forward and Punch to Groin 75. Step Forward and Grasp the Bird's Tail 76. Single Whip 77. Snake Creeps Down through the Grass 78. Step Forward to Seven Stars 79. Step Back and Ride the Tiger 80. Turn Body and Lotus Kick Right 81. Bend the Bow and Shoot the Tiger 82. Step Forward, Parry, Block and Punch 83. Apparent Closing 84. Cross Hands 85. Closing

4 Chen 18 Forms For Health and Wellness (6 minutes) Buddha s Warrior Attendant Pounds the Mortar 3. Lazily About Tying Coat 4. Six Sealings and Four Closings 5. Single Whip 6. White Crane Spreads Wings 7. Walk Forward Diagonally 8. Brush Knee 9. Three Steps Forward 10. Strike with Hidden Fist 11. Pat the High Horse 12. Side Kick with Left Heel 13. Jade Girl Works at Shuttles 14. Wave Hands Like Clouds 15. Turn and Lotus Kick 16. Strike Head with Cannon Fist 17. Buddha s Warrior Attendant Pounds the Mortar 18. Pakua 64 Forms Eight Gates (30 minutes) 4 directions clockwise, 4 directions counter clockwise 1. Peng Ward Off 2. Lu Roll Back 3. Ji Press 4. An Push 5. Kao Bump 6. Zhou Elbow 7. Lieh Split 8.Tsai Pluck

5 9 Simplified Sword Forms Short Form (10 minutes) 1. Jian Zhang Zhuang 2. Opening form 3. Stand with feet together and point sword 4. Bow stance and cut diagonally 5. Lift knee and chop sword 6. Left bow stance and parry sword 7. Left empty stance and cut upward sword 8. Right bow stance and cut upward with sword Combined Sword Form (10 minutes) Section 1 1. Opening form 2. Stand with feet together and point sword 3. Bow stance and cut diagonally 4. Lift knee and chop sword 5. Left bow stance and parry sword 6. Left empty stance and cut upward sword 7. Right bow stance and cut upward with sword 8. Lift knee and hold sword in both hands 9. Heel kick and thrust sword 10. Jump step and thrust sword 11. Turn body and thrust down Section Bow stance and cut horizontally 13. Bow stance and tilt sword 14. Rest stance and press sword 15. Advance and circle with sword 16. Lift knee and thrust sword 17. Empty stance to intercept with sword 18. Withdraw sword to both sides 19. Bow stance and chop sword 20. T stance and hold sword 21. Toes kick and point back Section Crouch stance and thrust sword 23. Heel kick and block sword 24. Lift knee and point down 25. Crouch stance and sweep sword 26. Bow stance and intercept on both sides 27. Bow stance and thrust sword 28. Wave sword on both sides 29. Right bow stance and chop sword 30. Raise leg backward and block 31. T stance and point sword 32. Horse stance and push sword Section Stand on one leg and hold up sword 34. Advance to parry and point 35. Cross stance and tilt sword 36. Bow stance and back thrust sword 37. Turn body and thrust sword 38. Lift knee and sword 39. Walk and pierce sword 40. Wave leg and block sword 41. Bow stance and thrust sword 42. Closing form

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