The thirty-eight Wudang Tai Chi commands are as follows:

1. Getting up

Lower the center of gravity, stand on tiptoes, take a standard horse stance, center of gravity Move slightly to your left foot. At this time, you should do this: loosen your shoulders and sink your hips, hold your chest and straighten your back, and relax your whole body. Put your hands together in front of your abdomen and sink them, hold the ball, lift it to your chest, turn your wrists and sink them until your knees are level with your knees, then hold the ball from your knees to shoulder level, forming a large circle. The shoulders sink, the elbows sink, the palms sink. The Qi clicks at the top of the forehead, turns the wrist and sinks to bring the intestines to the level of the navel, then closes the hands and sinks to the level of the shoulder, which is the same as the shoulder width.

2. Backward Collapse

Cross your hands to hold the ball, buckle your feet, retract your feet, and hold your arms in a circle. Turn around and step forward with your left foot at an angle. Hold your palms in a horse stance, with the left palm facing inward and the right palm facing downward, with both arms supporting the garden.

3. Hold the sparrow's tail

Sit back with your palms crossed, your upper hand at eyebrow level and lower hand at hip level, hold the ball and close your feet for a small step. Push down with your palms, step forward and push, swing to the left and back to the right, swing to the right, push once, push with the second push to close the feet, switch palms with the third push, hold up the left palm, turn the wrists and raise the knees, push up with the toes, straighten the toes and withdraw them. The center of gravity sinks, and the horse steps forward to send palms. Swing your feet to the upper left diagonal, change your hands and step back, turn around and lunge with your palms to the right back diagonal, sit back and retract your feet through your palms, lower your back corner to hold the ball, and face straight ahead.

4. Positive Single Whip

Turn your left palm outward, pass your right hand through the center of the left palm, support your right elbow with your left hand, lift your knees and kick your feet, straighten and retract your toes, and lower your center of gravity. Shen, step out with your left foot and rotate your palms inward and outward.

5. Hand gesture

Sit back and buckle your feet, pass your left palm through the intestines, slightly lower than the shoulder, forming a horse stance. Turn your wrists, swing your feet, and retract your feet with your palms. With your hands and shoulder level, hold your palms forward and bring your hands to your intestines, forming a vertical garden shape. Hook your hands and lift them at shoulder level. Raise your knees and kick your feet simultaneously with your hands. Retract your feet to hold the ball, lower your center of gravity, and place your heels on the ground. Knuckle your feet and turn your waist to flip the ball. Lift your left foot to face the palms of your hands. Take a horse step with your left foot and lower your palms. Lift the palms of your left palms to your heart, with the backs of your two palms facing each other.

6. White Crane Spreads Wings

Hold the ball and retract your feet, step forward with your palms crossed, lift your right hand and press your left hand, point your left foot in front, and support the garden with both arms.

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

Turn right and press down, support your left foot with your left palm and retract your left foot into a Ding step, press down with your left palm, support your right palm with shoulder level, center of gravity Lower your left foot and step forward, hug your knees and push your palms.

8. Hold your knees with your right hand and step forward

Sit back and turn left, holding your palms with your left palms at shoulder level. Take your right foot back in a small step, lower your center of gravity and step forward with your right foot. Hold your knees with your right lower hand and push your palms with your left hand.

9. Invert the humerus

Sit back with your palms turned, turn your waist and insert your right palm from the intestinal position to the left knee, and hold the left foot. After turning your palms, sit up and bring your hands to the position of your intestines. Raise your knees with your palms, with your palms facing up. The center of gravity sinks and the right foot steps back, the left palm is brought to the intestinal position and inserted under the knees, the feet are held and buckled, the palms are moved to retract the feet, both hands are brought to the intestinal position, the palms are raised upwards, the palms are lifted, and the toes are straight.

10. Inclined Flying Pose

The center of gravity sinks and the left foot steps back to the diagonal angle, turn around and thrust the right palm down, hug the thrust and retract the foot for a small step, step back with the right foot, turn around and move the right palm from Send out your heart, palms upward.

11. Make a virtual step with your palms open

Put your left palm towards the intestines and pass it out from under the armpit. Point in front of your left foot to form a virtual step with your palms open, with the palms facing forward.

12. Hand-raising gesture

Put your right palm out through your left foot and step back, wave your hands and retract your feet, retract your hands to the intestinal position, hook your hands, lift your knees and kick your feet. Close your feet to hold the ball, lower your center of gravity and place your heels on the ground. Knuckle your feet, turn your waist and turn your palms to hold the ball. Close your feet, palms facing each other. The center of gravity sinks and the left foot steps forward, with the back of the palms facing each other.

13. White Crane Spreads Wings

Hold the ball and retract your feet, step forward with your palms crossed, lift your right hand and press your left hand, and point your left foot in front.

14. Hold your left knee and step forward

Sink your right palm and hold it up with your left palm, retract your feet for a small step, press down with your left palm and hold your right palm up, step forward, hold your knees and push your palm.

15. Undersea Needle

Press your palms to retract your feet and insert them once, change your feet after inserting them two times, and step up after inserting them three times.

16. Flash back

Move the center of gravity forward, swing your feet to the left, lower and right, with the palms of your hands facing up.

17. Step forward to block and pound

Combine your hands with the step, sit back, turn around and retract your feet, step forward with punches, cross your fists at shoulder level, and face the back of your fists upward.

18. Holding the Bird's Tail

Sit back after following the steps, bring your hands to your chest, and push your palms forward. With the center of gravity lowered, step forward with your right foot, your left hand passes through the top of your right arm, and your right palm supports the leading hand to kick the foot. Retract your feet and release your palms, turn around with your hands and take a small step to hold the ball. Lower your center of gravity and step forward to push the ball. Lower your palms in front of you, move your left hand to buckle the right, swing your right hand to buckle the left, and bring your left hand to the position of the intestines.

Put one in front of the knees, insert two to close the feet, and insert three to support the palms of the feet. Cross your left palm with your wrists crossed, palms facing upwards, turn your wrists, raise your knees, move your palms and kick your feet, retract your feet and sink your hands to the gut position, step forward into a horse stance, palms facing up, turn your wrists and swing your feet, move your palms to close your toes Step, extend your palms and step back, turn around and lunge with your palms, close your palms and sit back, insert your palms and close your feet, sink down and press your palms, and buckle your feet to hold the ball. Face straight ahead.

19. Positive Single Whip

Turn your left palm outward, pass your right palm out from the center of your left palm, hook your hands, raise your knees and kick your feet, retract your feet and sink your left foot forward, moving your center of gravity forward. Turn your palms inward and outward.

20. Yunshou

Sit back with your feet closed, clasp your feet and press your palms to form a horse stance, with your left palm facing inward and your right palm facing down, with your left hand supporting and your right hand sinking. Yiyun shifts his weight to his left foot, pays attention to the position of his hands, the upper hand is at the level of the eyebrows and the lower hand is at the hip level, so as to move the hands up and down. Hold the right hand and sink the left hand, retract the right foot and keep the feet parallel.

Er Yun shifted the weight of his right hand to his right foot, and raised his left foot. Pay attention to the cloud hand, the center of gravity should not rise and fall, the shoulders should not swing left and right, and the belt hand should not be rowing with both hands, and understand the small movements. Hold the left hand, sink the right hand, and step forward with the left foot. In the third left cloud, the center of gravity moves to the left foot, the left foot is supported and the right foot is lowered, and the right foot is retracted, and the two feet are parallel. Look straight ahead.

With four right cloud hands, the center of gravity moves to the right foot, and the left foot is lifted. Hold the left hand, sink the right hand, and step forward with the left foot. With five left hands, the center of gravity moves to the left foot, and the right foot is lifted with the left hand and the right foot is pressed. Keep your feet parallel. Six right cloud hands, point your left foot up and down and press your palm, turn around and pick up the ball and stand up, facing the diagonal angle.

21. Positive Single Whip

Turn your left palm outward, pass your right palm out from the left palm, hook your hands, lift your knees and kick your feet. Put your foot back and sink your left foot forward, hook your left hand with your left palm facing inward, move your center of gravity forward, and rotate your palm outward to separate your palms. The palms of your arms should be large and round, and your palms should be erect.

22. Gao Tan Ma

Turn your wrists and retract your palms and feet, with the left palm facing up and the right palm facing down. Push the left foot with the right palm from the left arm and lift the toes parallel.

23. The lion kicks its right foot

Turn your wrist and step back with your left foot, pass your left palm through the center of your right palm, with the palms facing up. Turn your wrists and sit back, move your palms and retract your feet into a small step, sink down and press your palms to stand up, place your palms at shoulder level, shoulder width apart, palms upward, turn your palms towards each other and draw them into fists, raise your knees and separate your feet, with two fists behind your back Facing inward.

24. The lion kicks his feet to the left

Tuck your feet and hold the ball with your palms and step forward. Move your palms forward, with the right palm facing up and the left palm facing down, and support the garden with both arms. Retract the left palm to the intestine position, pierce the palm and retract the feet for a small step, turn the wrist and sink it, press the palm to stand up, with the palms of both hands facing upward. Roll the two palms inward to form a fist, lift the knees and separate the feet with the lower fist, with the backs of the two palms facing inward.

25. Turn around, hug your knees with your left hand and step forward

Tuck your left palm and bring it to your right shoulder, touch the ground behind your left foot, buckle your feet and turn around, hold up your right palm and press down with your left palm. Step forward with your feet, hug your knees and push your palms.

26. Hold your right knee and step forward

Sit back after the step, swing your feet and turn your waist, bring your right palm from your left shoulder, lift your left palm up and press down with your right palm, step out and hug your knee with your right foot Push palm.

27. Step forward to perform the tiger pounding

Sit back after the step, swing your feet and turn your waist, bring the left palm from the right shoulder, support the left palm and press down. Step forward with your left foot, press your left palm in front of your knees to become a fist behind your back, and punch your right palm in front of your knees with the back of your fist facing forward.

28. Flash back

Sit back and buckle your feet, into a straight horse stance, use the belt hand to turn right to the left frame, with the palms of both hands facing down.

29. Step forward to block and pound

Retract your feet, bring your left fist to the right fist position, with the center of the fist facing inward, heels on the ground, swing your feet, turn your waist, lift your knees, and pick up the fist, with the back of your fist Facing forward, retract your left fist to your right shoulder, step forward downwards, pass your left fist into your right fist, turn around and take your left foot back with the palm of your hand, with the backs of both fists facing up, step forward with your left foot sinking, and bring your left fist from the intestines Park, punch out with your right fist, cross your wrists, and face the back of your fist upward.

30. Small Grappling Hands

Sit back after the step, turn your wrists and clasp your feet in front of your feet, with your left palm inside your right hand.

31. Kick the right leg

Kick with the knees, bring both hands to the left intestine, retract the feet to hold the ball, step forward and spread the palms, with the left palm facing out and the right palm facing in. The right hand is at eyebrow level and the left hand is at waist level.

32. Left Tiger Pose

Sit back and retract your left palm to the intestine position, retract your left foot and hold it up with your right palm, step forward with your left foot, and punch with your right fist under the knee. Bring the palm from the intestine to the level of the ear, with the back of the fist facing inward.

33. Right Tiger Pose

Put your palms together, retract your feet, buckle your feet, and turn around, facing forward, with your left hand in the intestine position, your right hand at chest level, palm facing inward, and your right hand in the left intestine position. Hold up the fist, retract the left foot into a small step, step forward and punch down with the left fist, keeping the right fist at ear level.

34. Independent style

Sit back and swing your feet and legs, the center of gravity sinks, cross your hands, right fist is outside, wheel fist raises your knees, toes are straight, left fist is facing up, Right fist with the heart facing forward.

35. Step forward to block and pound

The center of gravity sinks and the heels touch the ground. Lift up the right fist and cross the wrists. Turn around with the fist and close the feet. Step forward with the left foot while the center of gravity sinks. , the left fist is brought from the intestine position, the right fist is punched out, the wrists are crossed, and the back of the fist is facing up.

36. Like a seal

Sit back with your feet, buckle your feet and hold the ball, form a horse stance and hold the ball, flip the ball and swing your feet, turn your hands in front of your shoulders, move your palms forward , two palms shoulder width apart.

37. Cross Hands

Sit back and clasp your feet, cross your hands, palms facing down.

38. Embrace the tiger and return to the mountain

Hold the ball and squat down, lift the ten fingers to the chest cavity relative to each other, step back with the right foot and retract the left foot, shoulder width apart. With the palms facing down, sink to the lower Dantian, support the garden with both arms, separate the two palms and close them at shoulder level, lower the palms and close the feet, and sink Qi into the Dantian.

Extended information:

Wudang Tai Chi combines its Qi internally and its shape externally. It is located among them. The shape and Qi are contained in each other, and the spirit and form are both wonderful. It integrates martial arts and health. , together we call it wonderful metaphysics.

The requirements for slow practice are: hold your spirit upright, stand upright, hold your chest and straighten your back, sink your shoulders and elbows, sink your energy in your Dantian, open and close with energy, move like a thread, step like a cat, and move softly Slowly like flowing clouds and flowing water.

It is mainly used to nourish Qi, train mind and correct body. Only when the body is upright (the boxing frame is standard and the movements are proficient) and the Qi is sufficient (the internal energy is full) can you enter the fast practice. During the fast practice, the boxing frame remains unchanged. It is mainly to exercise the power of the eight techniques of Tai Chi. During practice, It is necessary to alternate between fast and slow, strong and soft. When it is slow, it is like spinning threads, when it is fast, it is like lightning, when it is still, it is like a mountain, when it is moving, it is like a stray rabbit, when it is accumulating energy, it is like drawing a bow, and when it is vigorous, it is like releasing an arrow.

The boxing technique fully embodies the Wudang internal boxing style.

Tai Chi Sword

Tai Chi sword is a martial art unique to Wudang. This kind of martial arts uses the sword in the hand as a weapon. The sword can be released from the hand, and can be contracted freely from far and near, gathering yin and yang. The energy of the two poles can be contracted far and near regardless of the weight of the sword, which has become a martial art handed down from generation to generation.

Tai Chi Sword is an important part of Tai Chi movement. It has the characteristics of both Tai Chi and swordsmanship. On the one hand, it should be light, soft, continuous, and focused like Tai Chi. Gravity, and at the same time, it is necessary to show a graceful and unrestrained swordsmanship, clear swordsmanship, and a swordsmanship training style that is both physical and spiritual.

Wuji Gong

I have always heard that Tai Chi is born from Wuji, and Wuji is born from Tao. Wuji Gong is a Taoist static elixir method (inner elixir method) that refines essence into qi, refines qi into spirit, and practices the three treasures of essence, qi, spirit, and human body. It can unleash people's potential and open up their wisdom. It is the highest state of practicing Tai Chi.

In Tai Chi, practice the two rituals to strengthen your strength, and practice Wuji to cultivate your foundation. If the three are practiced together, they can make their boxing like a dragon riding on the clouds, and a tiger borrowing the power of the wind, relying on each other. Support each other and complement each other. These three are the whole of Tai Chi and the authentic form of Wudang martial arts.

Wuji Kung Fu methods include: Taoist Living Bone Qigong, Dantian Breathing and Qi Gathering Pole, Tai Chi Qing Jing Pile, Taoist Vivid Jing Qigong, and Meditation

Baidu Encyclopedia - Wudang Sanfeng Tai Chi Thirty-Eight Postures

Baidu Encyclopedia-Wudang Tai Chi