The basic essentials of Tai Chi stance are as follows:

1) Wuji stance

Action practice:

Stand naturally with your knees bent Lower your hips, spread your left foot horizontally, the distance between your feet is the same as shoulder width or slightly wider than shoulder width, your toes point forward, your knees are slightly bent, your left palm is in, your right palm is outside, the two palms are crossed and pressed lightly in front of the abdomen.

Instructions for the formula:

Hang your head at the top of the leader's head

Extend your eyebrows and look straight

Put your tongue against the upper palate and open your lips slightly

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The mandible is slightly drawn back and restrained

Xu Ling holds the neck and ears back and listens

Relax the shoulders, sink the elbows and stretch left and right

Hold the chest, pull the back and straighten the spine< /p>

Loosen the waist, sink the hips and close the tail LV

Knees slightly bent and slightly extended

Feet firmly in the center

Bai Hui Yin Essentials Vertical

Breathe naturally and let the Qi sink down

Mind calmness and body relaxation up and down

Function: Standardize the posture of each part of the body, adjust the breath, relax the body and mind, and enhance leg strength , enhance the guidance of consciousness and the control of the body by consciousness

Heart method: After relaxing the body, visualize yourself and the vast universe blending into one and entering the state of selflessness

(2) Mixing Yuanzhuang

Action training method:

Spread your feet, lift your palms upward, open your palm fingers naturally, bend your knees and sink your hips, rotate your palms externally, turn your palms to face diagonally Inside, the palms and fingers are diagonally opposite to the chest. Both elbows are slightly bent, and the wrists should be flat when they are supported outwards and closed inside.

Key points of the formula:

The arms are like holding a paper lantern

The back is like leaning on a long pole

The buttocks are like sitting on a bench

Another: It can evolve into a movement of twisting the waist and hips left and right.

Function: Improve the control of various parts of the wrist, elbow, and shoulder

(3) Opening and closing piles

Action practice:

< p> From the round pile joint movement, bend your knees and lower your hips to squat down. At the same time, open your two palms outwards. The Laogong point is diagonally opposite to each other. The two palms are stretched out like elastic rubber bands. Both palms are tilted toward the outside of the body at a 45-degree angle. Can. The energy starts from pushing up with both feet, and at the same time pressing the two palms together toward the middle, as if there is a spring pushing inward between the two palms. Exhale with your hands open, inhale with your hands together, and vice versa. Repeatedly.

The key points of the formula are the same as above

Function: Improve the coordination between the opening and closing of the two palms and the ups and downs of the center of gravity, that is, training the strength to follow up and down.