Decoction of Ephedra, Apricot Kernel, Gypsum and Licorice

Decoction of Ephedra, Apricot Kernel, Gypsum and Licorice

INGREDIENTS:

No. 1 Ephedra

No. 2 Bitter apricot kernel

No. 3 Prepared licorice root

No. 4 Gypsum

INDICATIONS: Cough and dyspnea due to wind-heat manifested by persistent feverish body with or without sweat, cough with dyspnea or even accompanied by nares flaring, thirst, thin white or thin yellow coating of the tongue, slippery and rapid pulse, etc.

The recipe can be modified for the treatment of acute bronchitis, bronchial pneumonia, bronchial asthma in the stage of attack and other diseases associated with cough and dyspnea caused by lung-heat.

CAUTIONS: This recipe is only advisable for cases with dyspnea of excess type due to lung-heat; and it is not suitable for those associated with dyspnea of excess type due to wind­cold as well as those with dyspnea of deficient type.

Decoction of Mulberry Leaf and Chrysanthemum

Decoction of Mulberry Leaf and Chrysanthemum

INGREDIENTS:

No. 1 Mulberry leaf

No. 2 Chrysanthemum flower

No. 3 Bitter apricot kernel

No. 4 Forsythia fruit

No. 5 Peppermint

No. 6 Platycodon root

No. 7 Licorice root

No. 8 Reed rhizome

INDICATIONS: The onset of cough due to wind-heat, marked by cough, mild feverish body, slight thirst, thin and white coating of the tongue and floating pulse.

The modification of the above recipe can be adopted for the treatment of such diseases as the common cold, influenza, acute bronchitis, bronchial pneumonia and acute tonsillitis that indicate the exterior syndrome due to wind-heat.

CAUTIONS:

1. Those with cough due to exogenous wind-cold are prohibited from taking this recipe.

2. Since the drugs in the recipe are of dispelling effect, they should not be decocted for a long time.

Powder of Lonicera and Forsythis

Powder of Lonicera and Forsythis

INGREDIENTS:

No. 1 Forsythia fruit

No. 2 Honeysuckle flower

No. 3 Peppermint

No. 4 Schizonepeta spike

No. 5 Prepared soybean

No. 6 Arctium fruit

No. 7 Platycodon root

No. 8 Licorice root

No. 9 Lophatherum

No. 10 Reed rhizome

INDICATIONS: Affection by exogenous wind-heat with superficial syndrome marked by fever with anhidrosis or with disturbed hidrosis, mild chilly sensation, headache, thirst, cough, sore throat, red tip of the tongue with thin white or yellowish coating on it, and floating and rapid pulse.

Besides, this recipe can be modified to treat such conditions as infection of upper respiratory tract, acute tonsillitis, encephalitis B, Epidemic cerebrospinal meningitis, parotitis and so on that pertain to exterior syndrome caused by exogenous wind-heat.

CAUTIONS:

1. The recipe is not advisable for cases ascribable to exterior syndrome caused by exogenous wind-cold.

2. The recipe should not be decocted long in case the effective components are destroyed.

少年拳第二套教学视频

少年拳第一套

朱天才四十六式陈氏太极扇教学下

1st duan nan quan

Minor Decoction of Green Dragon

INGREDIENTS:

No. 1 Ephedra(with joins removed)

No. 2 Peony root

No. 3 Asarum herb

No. 4 Dried ginger

No. 5 Prepared licorice root

No. 6 Cinnamon twig

No. 7 Pinellia tuber

No. 8 Schisandra fruit

INDICATIONS: Exterior cold clue to exopathogen， and excessive fluid in the body, marked by chill and fever, absence of perspiration， cough， asthma with watery and copious sputum, or thirst with little predilection for drinks or retching， or dysphagia,  or diarrhea, or dysuria and white and slippery coating of the tongue, and floating and tight pulse.

In addition, the recipe can be modified to deal with the above symptoms and signs as seen in the common cold, influenza, asthmatic bronchitis, bronchial asthma at its stage of attack, etc.

CAUTIONS: This recipe should not be administered to patients with dry cough, dry mouth and throat accompanied by thick yellow-coloured sputum.

Notopterygium Decoction of Nine Ingredients

INGREDIENTS:

No. 1 Notopterygium root

No. 2 Ledebouriella root

No. 3 Atractylodes rhizome

No. 4 Asarum herb

No. 5 Chuanxiong rhizome

No. 6 Dahurian angelica root

No. 7 Dried rehmannia root

No. 8 Secutellaria root

No. 9 Licorice root

INDICATIONS: Syndrome due to the attack of exogenous wind, cold and dampness on the body surface with interior heat, manifested by chill and fever, absence of perspiration, headache with stiff neck, aching pain of the extremities, bitter taste in the mouth with thirst, white and slippery coating of the tongue, floating pulse, etc.

The recipe can be modified to deal with influenza, lumbago, sciatica rheumatic arthritis that are ascribable to the attack of exogenous wind-cold-dampness on the body surface with interior heat.

CAUTIONS: Patients with weakness of the vital energy and deficiency of yin are prohibited from taking the recipe.

Cinnamon Twig Decoction

INGREDIENTS:

Cinnamon twig,

Peony root,

Prepared licorice root,

Fresh ginger,

Chinese dates,

INDICATIONS: Exterior deficiency syndrome due to pathogenic wind and cold, manifested by fever, headache, perspiration with aversion to wind, nasal catarrh, retching, thin and white coating of the tongue, and floating and moderate pulse.

Equally, the recipe can be modified to deal with the common cold, influenza and others that are attributable to exterior syndrome of deficiency type caused by pathogenic wind and cold, as well as urticaria,· cutaneous pruritus, eczema, neuralgia, myalgia, etc.

CAUTIONS:

1. The recipe is not advisable for the exterior syndrome of excess type due to pathogenic wind and cold.

2. Patients with exterior syndrome of wind-heat type marked by aversion to wind, perspiration as well as thrist and rapid pulse are prohibited from taking the recipe.

Ephedra Decoction

INGREDIENTS:

Ephedra (with joints removed)

Cinnamon twig

Bitter apricot kernel (with its skin removed)

Prepared licorice root

INDICATIONS: Exterior syndrome of excess type due to exopathic wind-cold marked by aversion to cold, fever without perspiration, headache, pantalgia, dyspnea, thin and white coating of the tongue, superficial and, tight pulse.

Moreover, the recipe can be modified to deal with cold, influenza, bronchitis, bronchial asthma and others that are ascribed to exterior syndrome of excess type caused by exopathic wind-cold.

CAUTIONS:

1. Being warm and pungent, the recipe is drastic in its effect of inducing sweat, so it should not be administered for cases that have nothing to do with exterior syndrome of excess type due to exopathic wind-cold such as spontaneous perspiration caused by exterior syndrome of deficiency type, general debility with exogenous diseases, blood deficiency after giving birth, etc.

2. As soon as sweat is induced out and the illness is cured, the administration should be withdrawn immediately. Prolongation of intake is of no benefit.

Chen style 13 form Tia Chi B 12/12 Closing Form 收势

1. Bend knees and loosen crotches, sink bodily movement, twist anticlockwise with both hands anticlockwise and separate them to each side of body, with both palms face to face.
2. Twist both hands clockwise and close them upward, bend elbows horizontally in front of chest, with palms downward.
3. Bend knees and loosen crotches, sink bodily movement, twist both hands anticlockwise and press them separately to each side of body.
4. Uplift bodily movement, withdraw left leg to the inside of right leg, then return to the form of standing straightly, and gather Qi into Dantian.

Chen style 13 form Tia Chi B 10/12 Cloud Hands 云手

1. Turn the body left slightly and shift the weight to the left slightly. Twist the right hand clockwise, draw an arc downward to the front of the abdomen. The right palm points to the left with the fingertips pointing forward. Lead the strength with the left hand and keep still the feet. Look ahead.
2. Turn the body right and shift the weight to the right leg. Twist the right hand anticlockwise, swing it outward and draw an arc upward to the right. Twist the left hand clockwise, draw an arc downward to the front of the abdomen. Look at the left.
3. Turn the body left slightly. Twist the left hand anticlockwise, swing it outward and draw an arc upward. Twist the right hand clockwise, draw an arc downward to the front of the abdomen. Shift the weight to the left leg and withdraw the right foot to the inner side of the left foot.
4. Turn left then the body right slightly. Twist the right hand anticlockwise, swing it outward and push up with force. Shift the weight to the right leg. Lift the left leg to step leftward with the inner side of the heel touching the ground and the tiptoes turning up. Look at the left.

Chen style 13 form Tai Chi 9/12 Pat High on the Horse 高探马

1. Turn the body left slightly and shift the weight to the left leg. Withdraw the Right foot to the inner side of the left foot. Relax the hip and bend the knees, make empty steps and touch the ground with the tiptoes. Twist the left hand anticlockwise and the right clockwise. Cross the two hands in front of the breast. Look ahead to the right. 2. Keep the weight in the left and lift the right foot to make a step backward. The right arm moves to the left with strength. Look at the right.
3. Shift the weight to the right and turn the body right slowly. Twist the right arm anti backward down and twist the left hand anticlockwise up. Look ahead.
4. Turn the body right with the weight shifted to the left. Twist the right hand clockwise and swing outward. Push up the right hand to the right side of the body to the level of the shoulder, following the rotation of the right hand with eyes.
5. Turn the body left and shift the weight to the right slightly. The tiptoes of the right foot grasp inward and the right hand twists anticlockwise and stop in front of the right breast. Twist the lefthand clockwise and move inward. Look at the left.
6. Keep turning the body left with the weight on the right foot. Draw an arc backward with the left foot, withdraw it to the inner side of the right foot and touch the ground with the tiptoes. Meanwhile, sink the right elbow, relax the shoulder, twist clockwise and push forward from the right side. Twist the left hand clockwise down to the abdomen to the level of umbilicus and the palm points upward. Look ahead to the right.

Chen style 13 form Tai Chi 8/12 Push Both Palms 双推手

1. Change the right fist to palm and push up with force. The right hand changes to the palm and turns right with the body movement until it joins the right fist. Look ahead to the right.
2. Turn the body left and shift the weight to the left leg slightly. Swing the left tiptoes outward while twisting the left hand anticlockwise and the right hand clockwise. Move them down. Look ahead to the left.
3. Shift the weight to the left leg and continually turn the body left. Lift the right leg to draw an arc and take a step forward by passing the inner side of the left foot. Touch the ground with the heel and turn up the heel. Twist the left hand anticlockwise and right hand clockwise leftward with the body movement. Look ahead.
4. Shift the weight to the right leg and continually turn the body left. Twist the left hand clockwise and right hand anticlockwise and draw an arc leftward and upward in the back until stop them in front of the left breast. Look at the front.
5. Turn the body right, relax and sink the crotch. Combine the strength of the two hands to push forward. Stop the left foot at the inner side of the right foot and touch on the ground with the left tiptoes while keeping the weight on the right leg. Look ahead.

Chen style 13 form Tai Chi 7/12 Oblique Position 斜形

1. Keep the feet still and turn the body left. Twist the left hand anticlockwise and swing backward. Twist the right hand clockwise, sink the elbows and relax the shoulder. Swing the right hand forward to the left in an arc. Look ahead.
2. Turn right the body and swing the right tiptoes slightly to the right. The left tiptoes touch the ground and the knee moves inward. The left hand move upward, draws a circle to the left in the back and stop in right front of the nose. Erect the palm and point to the right. Twist the right hand clockwise, move down in a circle to the outer side of the right leg. Point the palm downward. Look ahead.
3. Shift the weight to the right leg and sink the body. Bend the left knee and lift it. Move both hands upward with force. Look ahead to the left.
4. Sink the body and move the left foot forward to the left while touching the ground. Turn up the tiptoes and keep moving upward both hands. Look ahead to the left.
5. Turn the body left and shift the weight to the left leg. Twist the left hand anticlockwise and turn to the left with the movement of the body. Move down the left hand and stop it under the left knee. Twist the right hand clockwise, cross backward and twist anticlockwise and stop under the right ear.
6. Keep turning the body left and maintaining the weight in th left. Crook the left fingers and lift them to the level of the shoulder. Erect the right palm in front of the breast. Look ahead.
7. Turn the body right. Twist the right hand anticlockwise and stretch it by drawing a circle. Relax the shoulder and sink the elbows. Enclose the breast and contract the waist. Relax the hip and bend the knees. Look ahead.

Chen style 13 form Tai Chi 6/12 White Crane Spreads Its Wings 白鹤亮翅

1. Turn the body left then turn to right slightly. Change the right fist into palm, twist it anticlockwise and lift it with force to the front of the forehead. Twist the left hand, turn over the palm and press downward. Shift the weight to the right leg. Look ahead.
2. Shift the weight to the right leg. Move backward a step with the left foot and touch the ground the with tiptoes. Meanwhile turn the body to the left. Look ahead.
3. Shift the weight to the left leg and move the right foot backward by passing the inner side of the left foot. Twist both hands clockwise and draw an arc in front of the breast. Point the left finger upward and the palm outward. Point the right fingers ahead and the palm upward. Look ahead.
4. Shift the weight to the right leg and turn the body to right. Twist both hands anticlockwise. The left hand press down and point the palm to the ground. Move the right hand upward and point the palm outward. Turn both arms into semi-circle. Retreat the left foot to the left side in front of the right foot and touch the ground with the tiptoes. Look ahead.

Chen style 13 form Tai Chi 5/12 Single Whip

1. Turn the body right slightly and twist both hands clockwise with the left hand in the front. Keep the weight in the right. Setting the left tiptoes as the axis, the knee move inward with the movement of the body. Look at both hands.
2. Turn the body left and keep the weight in the right. Touch the ground with the anterior part of the sole and the knee swings outward. Twist the right hand anticlockwise and close the fingers. Push up the right hand in an arc to the level of the shoulder. The left palm points to upward and sink down to the front of the abdomen. Keep the strength for the left elbow. Look at the right hand.
3. Turn the body right and shift whole weight to the right leg. Lift the left leg and the left knee grasp inward. The right wrist lead the strength and keep still the left hand. Relax the shoulder and sink the elbows. Look ahead to the left.
4. Keep the weight on the right leg. The left leg slides outward to the left with the inner side of heel touching the ground and the tiptoes turning up. The right wrist leads the strength and the left hand sinks to combine the energy. Look left.
5. Turn the body right slightly and shift the weight to the left to make the left knee bend. Push up the left hand with force while twisting it anticlockwise and turning outward to the front of the right breast. Look ahead.
6. Turn the body left slightly, twist the left hand anticlockwise. When it move over the left knee, twist it clockwise and realx. Then look ahead.

Chen style 13 form Tai Chi 4/12 Six Sealing and Four Closing 六封四闭

1. Go forward curve with left crotch and backward curve with right crotch, turn body right slightly, transfer the center of body weight rightward slightly, meanwhile change right fist into palm, twist left hand clockwise and right hand anticlockwise, close left hand up to right hand in front of body.
2. Turn body left, transfer the center of body weight rightward continuously, swing left tiptoe outward, meanwhile twist left hand anticlockwise and right hand clockwise, and prop them outward along with body.
3. Step left foot solidly, bend knees and loosen crotches, transfer the center of body weight to left leg and prop outward with both hands.
4. Loosen left crotch, turn body left continuously, and meanwhile bend right knee to lift.
5. Move right leg rightward by 45° by a step, and meanwhile prop leftward slightly with both hands.
6. Bend knees and loosen crotches, go backward curve with left crotch and forward curve with right crotch, transfer the center of body weight rightward, meanwhile twist left hand clockwise and right hand anticlockwise and prop them up to one side of body.
7. Bend knees and loosen crotches, go forward curve with left crotch and backward curve with right crotch, turn body right slightly, meanwhile close both hands to the front of body, with left standing palm and right palm downward.
8. Transfer the center of body weight to right leg, and withdraw left leg on one side of body, with the tiptoe on the ground.
9. Push both palms out before chest, with palms obliquely outward, loosen shoulders and sink elbows and gather Qi into Dantian.

Chen style 13 form Tai Chi 3/12 Lazily Belting Clothes 懒扎衣

1. Twist the both hands clockwise, draw the arc intercross the hands in front of the breast. Lay the left hand to the inner side of the right leg with the inner side of the palm pointing outward. The inner side of the right palm points outward. Shift the weight to the left leg. Lift the right leg and take a stride to the right side with the inner part of the heel leaning against the ground and the tiptoes turning up. Look at the right.
2. Turn the body left and shift the weight to the right. Twist the right hand clockwise and push it up with force. Look at the right.
3. Twist the .right hand anticlockwise and swing it outward. Twist the left hand clockwise and sink down with the inner side of the hand pointing upward and sink to the front of the abdomen. Twist the right hand anticlockwise until it reaches above the right knee. Relax the shoulder, sink the elbow and change from twisting anticlockwise to clockwise. The fingertips should be at the level of the eys. Twist the left hand anticlockwise before it reaches the left side of the body and hold the waist. Keep the weight on the right. The eyesight follows the movement of the right hand and then we look ahead.

Chen style 13 form Tai Chi 2/12 Diamond Mortar 金刚捣碓

1. Go forward curve with left crotch and backward curve with right crotch, transfer the center of body weight to left leg, draw backward curve with right leg and withdraw to the front of body, with anterior sole on the ground, twist both hands and close them to the front of body, close left hand downward to the inside of right forearm, with left palm downward and right palm upward.
2. Bend knees and loosen crotches, bend down, sink bodily movement, twist left hand and turn it outward, change right hand into fist and sink it to the front of abdomen along with body.
3. Twist right fist clockwise and rush upward, uplift right leg and bend right knee to lift.
4. Stamp right foot and fall it down to the ground, meanwhile fall right fist rapidly into left palm, adjust the center of body weight between both legs, and gather Qi into Dantian.

Chen style 13 form Tia Chi B 1/12 Preparing Form

1. The Chen-style form starts in the same way as the Yang-style form, except that the legs are slightly wider than shoulder-width apart. In the Yang-style form, they are shoulder-width apart.
2. Raise your hands to shoulder level. As your hands rise, your knees bend slightly and your body drops down.
3. Lower your hands and sink into the posture.

Chen style 9 form Tai Chi tutorial 9/9 Closing

1. Sink the body and keep the weight in the left. Change the right fist into palm, twist clockwise and move inward. Twist the left hand until it reaches the inner side of the right lower arm. Look ahead.
2. Turn the body right and shift the weight to the right. Twist the right hand anticlockwise and move it to the outer side of the temple. Twist the left hand anticlockwise and press upon the knee. The left tiptoes grasp inward. Look at the left.
3. Turn the body right and shift the weight to the right leg. Step forward with the right foot by passing the inner side of the left foot. The right tiptoes touch the ground. Twist the right hand clockwise and move down in an arc until reach the right part of the breast. The palm points upward. Twist the left hand clockwise and turn it up. Then twist it anticlockwise until it reaches the right lower arm. The palm points down to level of the breast. Look ahead.
4. Twist the left hand clockwise and turn outward. Sink it to the front of the body. The palm points upward. Sink the right fist in to the embrace of the left palm. Look ahead.
5. Twist the right hand clockwise and raise it up to the level of the shoulder. Bend the right knee and relax. Lift the right foot and hang it under the crotch of trousers. The tiptoes droop down naturally. Look ahead.
6. The right foot stamps on the ground and the sole keep flat. The distance between the two feet is equal of the width of the arm. Twist the right fist clockwise and sink it to the embrace of the left palm. Relax the hip. Look ahead.

Chen style 9 form Tai Chi tutorial 8/9 Cover Hands and Strike with Fist (Right)

Bend knees and loosen crotches, transfer the center of body weight to right leg, move right leg left forward by 45° by a giant step, meanwhile change right hand into fist and close it to left hand, bend down, gather Qi into Dantian, and store energy to exert force.

Chen style 9 form Tai Chi tutorial 7/9 Flash over the Back

1. Bend knees and loosen crotches, sink bodily movement, bend left knee and squat, sink right leg with crouch step, meanwhile twist left hand anticlockwise and prop it to the left side of body and right hand clockwise and hack it to the front downside of body.
2. Go backward curve with left crotch and forward curve with right crotch, rotate waist and shoulders, uplift bodily movement, transfer the center of body weight rightward, meanwhile twist left hand clockwise and right hand anticlockwise, and draw curve with left hand down and right hand up and prop them to each side of body.
3. Uplift bodily movement, turn body right by about 45°, meanwhile step forward with left leg along with body, with the heel on the ground, and prop out with both hands along with body. Face southeast.
4. Go forward curve with left crotch and backward curve with right crotch, turn body right continuously by 45°, transfer the center of body weight leftward, buckle left tiptoe and step it solidly, meanwhile twist left hand anticlockwise and right hand clockwise, draw curve and prop them outward. Face southward.
5. Rotate waist and shoulders, turn body right continuously by 90°, sweep backward with right leg and withdraw it to the inside of left foot into T-step, meanwhile twist left hand anticlockwise and right hand clockwise and close them, with left hand to the front of body and right leg to the right side of body, with the palms upward. Face westward.

Chen style 9 form Tai Chi tutorial 6/9 Step back and Whirl Arms on both Sides

1. Go forward curve with left crotch and backward curve with right crotch, turn body right slightly, meanwhile twist both hands anticlockwise and then separate them, push left palm forward, change right fist into palm and draw downward curve to right backside of body.
2. Bend down, return both crotches, tum body left, meanwhile twist both hands clockwise, overturn left palm upward, close right hand to the right upside of body, with the palm forward.
3. Withdraw left leg left backward by 45°, go backward curve with left crotch and forward curve with right crotch, meanwhile twist left hand clockwise and then press it to the outside of left crotch; twist right hand anticlockwise and then prop it to the right front of body.
4. The gist of movement is the same as the above, but the footwork and the center of body weight are just reverse; withdraw successively.
Clue: step backward by five steps totally to whirl arms back, with three steps leftward and two steps rightward.

Chen style 9 form Tai Chi tutorial 5/9 Push both Hands

1. Bend knees and loosen crotches, change left fist into palm and twist it clockwise and right fist into palm and twist it anticlockwise to prop outward, and withdraw right hand to left hand in front of body.
2. Go forward curve with left crotch and backward curve with right crotch, transfer the center of body weight leftward, meanwhile twist left hand anticlockwise and right hand clockwise, draw downward curve to prop them to left downside of body.
3. Go backward curve with left crotch and forward curve with right crotch, turn body left, transfer the center of body weight rightward, meanwhile twist left hand anticlockwise and right hand clockwise and prop them to left side of body.
4. Return both crotches, turn body right, withdraw left leg to one side of body with the tiptoe on the ground, meanwhile twist left hand clockwise and right hand anticlockwise, and close them to the front of chest, with left hand into standing palm and right hand into downward palm. Face eastward.
5. Bend knees and loosen crotches, sink body, and push both palms out before chest.

Chen style 9 form Tai Chi tutorial 4/9 Cover Hands and Strike with Fist (Left)

1. Bend knees and loosen crotches, sink bodily movement, change left hand into fist and twist it anticlockwise and withdraw it to one side of body, twist right hand clockwise and withdraw it to the front of body, and concentrate to exert forces.
2. Rotate waist and shoulders, go forward curve with left crotch and backward curve with right crotch, turn body right rapidly, twist and stretch out left leg, transfer rapidly the center of body weight rightward, meanwhile twist left fist anticlockwise to rush forward and twist right arm anticlockwise and then bend right elbow to attack backward, and both arms supplement each other into a pair of pull. Face eastward.

Chen style 9 form Tai Chi tutorial 3/9 Walking forward Three Steps

1. Bend knees and loosen crotches, go forward curve with left crotch and backward curve with right crotch, turn body left slightly, transfer the center of body weight leftward continuously, meanwhile twist left hand anticlockwise and right hand clockwise, and prop them to the front of body, with the palms upward.
2. Go forward curve with left crotch and backward curve with right crotch, turn body right, transfer the center of body weight rightward, meanwhile twist left hand clockwise and right hand anticlockwise to draw downward curve, and prop them to the right downside of body.
3. Return both crotches, turn body left, transfer the center of body weight Ie仕ward, meanwhile twist left hand anticlockwise and right hand clockwise to draw upward curve, prop left hand with standing palm to the front of body, and withdraw right hand to ear side with standing palm.
4. Bend knees and loosen crotches, transfer the center of body weight to left leg, bend right knee to lift and  move left forward by 45° by a giant step, meanwhile twist left hand anticlockwise and press it to one side of body, and twist right hand clockwise and prop it forward to the front of body.
5.  Move forward by two steps with the same gist of  movement, and put the center of body weight on left leg.

Chen style 9 form Tai Chi tutorial 2/9 Diamond Mortar

1. Shift a little of your weight onto your right leg. As you move, start to raise your palms in a twisting motion. Your left palm should lead the right.
2. Keep pressing down onto your right leg as your hands continue their upward journey.
3. Your right palm should finish about level with your shoulder, facing outward. Your left palm should be facing outward.
4. Turn your body to the right and shift your weight onto your left leg. Open your right foot.
5. Sink onto your right foot and raise your left knee. Do not lift it too high.
6. Extend your left leg forward and touch down with your heel.
7. Push your left knee forward into a long bow stance. Your left hand should move down and your right hand should open.
8. Step through with your right leg and touch your toe on the floor. Follow through with your left hand.
9. Form a fist with your right hand and raise it at the same time as your right knee.
10. Stamp your right foot as you strike your right fist into the palm of your left hand. This movement is usually done with power, but can also be practiced slowly if circumstances dictate it.

Chen style 9 form Tai Chi tutorial 1/9 Opening

1. Stand at attention. The two arms fall down to the sides of the body respectively and point the palms inward. Set the head in the middle naturally. Close slightly the lips and teeth while turning the tip of the tongue back against the palate. Look ahead.
2. Bend the knees and relax the hip downward. Lift the left foot to the left in half a step to make the distance between the two feet slightly wider than the width of the shoulder. Swing the tiptoes outward slightly. The tiptoes, the out part of the foot and the heel should grasp the ground. Enclose the breast and contract the waist. Relax the shoulder and sink the elbows. The body should keep vertical and relax the neck to make it flexible. Look ahead.
3. Raise the hands slowly to the level of the shoulder. Point the palms downward. Sink the elbows and relax the shoulder. While the hands lift, set the body down slowly. Relax the hip then bend the knees. Plant both feet on the ground and look ahead.
4. Sink the body continually. Bend the knees and relax the hip. Press the hands to the front of the abdomen. Point the palms downward and look ahead.

Chen style 7 form Pattern drill 10/10 Closing Form 收势

1. Change the right fist to palm and separate the two hands downward. Sink the body slightly. Bend the knees and relax the hip. Look ahead.
2. Circle up the two hands in the left and in the right respectively and stop in front of the shoulder. Look ahead.
3. Drop both hands slowly along the sides of the body down to the outer sides of the thighs. Look ahead.
4. Lift the body slowly to the natural standing posture. Withdraw the left foot to the inner side of the right foot to set them parallel. Place the two palms to the outer sides of the thighs like standing at attention. Look ahead.

Chen style 7 form Pattern drill 9/10 Diamond Mortar 金刚捣碓

1. Change the fists into palms and twist the left hand clockwise and the right hand anticlockwise. Lift them backward to the right. Meanwhile, shift the weight to the right leg. Look left hand.
2. Shift the weight to the left leg. Swing the left tiptoes outward and keep tight touch with the ground. Turn the body left to 45°. Twist the left hand anticlockwise and the right hand clockwise. Move them forward with force in an arc. Push the left hand to the front of the breast with the palm pointing downward. Sink the right hand to the right knee with the palm pointing outward and the fingers pointing backward. Look ahead.
3. Push forward the left palm and draw an arc upward to reach the inner side of the upper right arm. Meanwhile, the right hand, while leading the movement of the right foot, stretches forward and upward to reach the right breast and join together with the left hand. The right palm points upward and the left palm pοints downward. Take a step ahead with the right foot by passing the inner side of the left foot with the tiptoes touching the ground and the weight on the left leg. Look ahead.
4. Twist the right hand clockwise, swing it outward and sink it down to the front of the abdomen with the palm pointing upward. Clench the right fist and sink it down to the embrace of the left palm. Look ahead.
5. Twist the right fist anticlockwise and lift it to the level of the shoulder. Bend the right knee and relax the hip. Lift the right foot and hang it under the crotch of trousers, drooping the tiptoes naturally. Look ahead.
6. Land the right foot heavily against the ground and keep the sole flat. The distance between the feet should be equal of the width of the shoulder. Twist the right fist clockwise and sink it down to the left palm. Keep the two arms in the shape of circle. Look ahead.

Chen style 7 form Pattern drill 8/10 Strike Face Like Cannon当头炮

1. After patting the foot, land the right foot backward to the left. Keep on pushing up the two hands with force with the weight on the left leg.
2. Turn the body right slightly and shift the weight to the right leg. Meanwhile, twist the left hand clockwise and the right hand anticlockwise and move them backward. Look ahead to the left.
3. Sink the body slightly. Change both hands into fists and combine them in front of the right breast. Look ahead.
4. Kick against the ground heavily so as to shift the weight to the left leg quickly while turning the body left. Thrust both hands forward while combining their strength and keeping the fists vertical. Look ahead.

Chen style 7 form Pattern drill 7/10 Louts Kick 双摆莲

1. Turn the body left and shift the weight to the left leg. Twist the left hand anticlockwise and the right hand clockwise. Move both hands with force to the left. Look ahead to the left.
2. Turn the body right and shift the weight to the right leg. Move both hands upward to the right. Twist the left hand clockwise and the right hand anticlockwise. Look ahead to the left.
3. Keep on turning the body right and shift the weight to the left leg. Keep on moving both hands to the right. Sink the hands, twist the left hand anticlockwise and the right hand clockwise down to the right side of the body. Look ahead to the right.
4. Turn the body left. Swing the right leg upward to the left then backward to the right. Move both hands to the left side of the body and strike the surface of the right foot.

Chen style 7 form Pattern drill 6/10 Cloud Hands 云手

1. Turn the body left slightly and shift the weight to the left slightly. Change the right hand into palm, twist it clockwise and sink down in an arc down to the front of the abdomen. The palm points to the left and the fingertips point forward. Keep the foot still and let the left hand lead the strength. Look at the right.
2. Turn the body right and shift the weight to the right leg. Twist the right hand anticlockwise, draw an arc upward and swing outward to the left. Twist the left hand clockwise down to the front of the abdomen in an arc. Look ahead to the left.
3. Turn the body left slightly and twist the left hand anticlockwise. Push the hand up in an arc while turning it outward. Twist the right hand clockwise down to the front of the abdomen. Meanwhile, shift the weight to the left leg. Look ahead to the left.
4. Turn the body right slightly and twist the right hand anticlockwise. Swing it outward and push up. Twist the left hand clockwise down to the front of the abdomen. Meanwhile, shift the weight to the right leg. Take a stride to the left with the left foot and land it by the heel. Turn up the tiptoes. Look ahead to the left.

Chen style 7 form Pattern drill 5/10 Single Whip 单鞭

1. Turn the body left slightly and twist the hands clockwise. The hands rotate with the left one in the front and the right one in the back and the palm pointing upward. Set the weight in the right. With the left tiptoes pointing to the ground, the knees moves inward. Look at the hands.
2. Turn the body left and keep weight on the right. Touch the ground with the anterior part of the left sole and swing the knee while the body turning over. Twist the right hand anticlockwise and close the fingers to move in an arc. Push up the wrist to the level of the shoulder. Point the left palm upward and sink it to the front of the abdomen while the body turning over. Look at the right hand.
3. Turn the body right to shift the weight on the right leg. Lift the left leg and clasp inward. Let the right waist lead the strength while keeping the left hand still. Relax the shoulder and sink the elbows.
4. Support the weight with the right leg and the left heel slide leftward with its inner part touching the ground. The tiptoes turn up. The right wrist leads the strength and the left hand sinks to combine the strength.
5. Turn the body right slightly and shift the weight to the let so as to bend the left knee. Push the left palm up with force while twisting it anticlockwise to the front of the right part of the breast. Look ahead while glancing at the right hand.
6. Turn the body left slightly. Twist the left hand anticlockwise to the top of the left knee and then twist it clockwise. Relax it and sink it. The eyesight, after following the movement of the left hand and reaching at the side of the body. Look ahead.

Chen style 7 form Pattern drill 4/10 Six Sealing and Four Closing 六封四闭

1. Turn the body right and shift the weight slightly to the right. The left hand moves up in an arc to join the right hand. The right hand seems being drawn ahead and pulled down. Look at the tip of the right middle finger.
2. Turn the body left and shift the weight to the left. Twist the left hand anticlockwise and the right hand clockwise. Draw the hands downward from the right to the left. Look ahead to the right.
3. This is the transition to acts 4. Keep on this act in the process of broken exercise. Follow act 2 and continually turn the body left and twist the left hand anticlockwise and the right hand clockwise. Draw the hands upward and backward to the left. Shift the weight to the right. Look ahead to the left.
4. Continually shift the weight to the right. Twist the left hand clockwise and the right hand anticlockwise. Draw an arc upward and join together the two hands in front of the shoulder while turning the body right. Look at the right.
5. Keep the weight and sink the body rightward slightly. Combine the strength of both hands and press downward to the right. Stop the left foot 20 centimeters near to the inner part of the right foot with tiptoes pointing on the ground.

Chen style 7 form Pattern drill 3/10 Lazily Tying Coat 懒扎衣

1. Turn the body left slightly and shift the weight to the right. Change the right fist to palm, twist it anticlockwise and pull up with force. Twist the left hand anticlockwise and press downward. Look ahead to the left.
2. Twist both hands clockwise to draw an arc in front of the breast. Join the left hand to the inner part of right arm and point the palm outward. Point the right palm upward. Shift the weight to the left leg. Take a step rightward with the right foot. Touch the ground with the inner part of the heel. Turn upward the tiptoes. Look at the right.
3. Turn the body left and shift the weight to the right. Twist the right hand clockwise and push it with force. Look ahead to the right.
4. Twist the right hand anticlockwise and turn over outward. Push the right arm out with force. Twist the left hand and sink it to the front of the abdomen. Point the palm upward. Set the weight in the right. Look at the right.
5. Turn the body right. Twist the right hand to the overhead of the right knee. Relax the shoulder and sink the elbows. Twist the right hand clockwise slightly. Keep the top of the finger to the level of the eyes. Twist the left hand anticlockwise to the left side of the body. Hold the waist. Keep the thumb in the back and the other four finger in the front. Set the weight in the back. Look ahead following the movement of the right hand.

Chen style 7 form Pattern drill 2/10 Diamond Mortar 金刚捣碓

1. Turn the body left slightly and shift your weight leftward. The left hand twists anticlockwise and the right hand twists clockwise. The hands, to the left, raise up with force in arc. The left hand raises up to the level of the eyes directly over the knee. Point the left palm outward. Raise the right hand in front of the breast and point the palms upward. Look left hand.
2. Turn the body right of 90° and shift the weight from the right leg to the left leg. Swing the right tiptoes outward. Twist the right hand anticlockwise and the left hand clockwise. Draw right the hands backward. Look left hand.
3. Shift the weight to the right leg. Lift the left leg to clasp the crotch of trousers. Bend the knees and relax the hip. Sink the body and slightly turn right. Pull both hands up with force.
4. Touch the ground with the left part of the heel and slide forward in the left. Put the weight on the right leg and continually pull both hands up in the right with force.
5. Shift the weight to the left leg. Swing the left tiptoes and press them against the ground. The body moves with the weight and turns left of 45°. Twist the left hand anticlockwise and twist the right hand clockwise. Pull down both hands forward in arc. Set the left hand in front of the breast and point the palm downward. Sink the right hand over the right knee and point the palm outward with the fingers pointing backward. Look ahead.
6. Push palm the left ahead. Then push the palm up and inward in a circle to reach the inner part of the right lower arm. Point the left palm downward. Lift the right palm to the front of the right part of the breast with the right foot moving in arc. Join the right palm with the left hand and point the right palm upward. The right foot, by moving past the inner part of the left foot, takes a step forward. Touch the ground with the tiptoes. Set the weight on the left leg. Look ahead.
7. Twist the left hand clockwise and sink to the front of the abdomen. Point the palm upward. Clench the right fist and sink it to the embrace of the left palm. Look ahead.
8. Twist the right fist anticlockwise and lift it to the level of shoulder. Bend the right knee and relax the crotch and shoulder down. Lift the right foot to hang it over under the crotch of trousers. Droop the tiptoes downward naturally. Look ahead.
9. Shake the right foot and land it. Lay the sole flat on the ground. The distance between the two feet should be equal of the width of the shoulder. Twist the right fist and sink it to the left palm. Set the two arms in the shape of circle. Look ahead.

Chen style 7 form Pattern drill 1/10 Starting Form 起势

Starting Form    起势

1. Stand straightly, then relax, uplift emptily, look forward with the line of sight parallel to the ground, close teeth and mouth slightly. Face southward.

2. Bend knees and loosen crotches, lower chest and bend waist.

3. Loosen crotches continuously, go backward curve with left crotch and forward curve with right crotch, transfer the center of body weight to right leg, and lift left heel, with the tiptoe on the ground.

4. Move left foot leftward by a step, with the anterior soles on the ground, with the same width as the shoulders or a little wider than the shoulders.

5. Fall down left heel, with one foot solidly and the other emptily.

6. Go forward curve with left crotch and backward curve with right crotch, loosen left crotch, transfer the center of body weight between both legs, look forward with the line of sight parallel to the ground and gather Qi into Dantian. Face southward.