In this lesson, you can learn how to form and exercise the stances for Tai Chi exercise. As one of the basics, stances are very important for the learning and exercise of the Tai Chi. Here you can find some basic stances. By following the videos, you can learn and master these common stances.
The text below can help you to understand more and remember the sequence of the steps of the movements. After you can remember the movements, you can improve the movements by following requirements below.
Open Stance:
Open Stance: Front View
Open Stance: Side View
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Steps: 1. Relax the whole body by following the requirements of Tai Chi exercise; 2. Step feet to two sides with similar size of the shoulder width, distribute the weight to two legs evenly; 3. Loosen hip joints and bend knees naturally, push Baihui up at the same time.
Requirements: Before and after the pose, check and relax the whole body; Keep crotch round and loosen; Bend and relax two knees with opening and closing intention at the same time.
Here you can find more materials about Steps to follow, Requirements etc.
Steps:Left Bow Stance
1. Relax hip joints and bend the knees, put seventy percent of the weight on the left leg, thirty percent of the weight on the right leg; 2. Place the knee of the solid leg (Left) right over the ankle (Left), point the knee to the direction of the toes of supporting foot (Left); 3. Keep the knee of the empty leg (Right) bend slightly, and straight at the same time.
Right Bow Stance
Requirements are the same as those of “Left Bow Stance”. Just keep seventy percent of the weight on the right leg, thirty percent of the weight on the left leg.
Requirements: Keep Baihui float upward; Relax the shoulders; Keep the crotch round; Relax and open two knees, and with closing intention internally at the same time.
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Steps: (Left Leg in Front)1. Step the left foot forward to the left front corner, bend the knees and relax the hip joints, turn left toes inward a little bit, point the right toes to the right front direction; 2. Distribute the weight seventy percent on the front leg (Left), thirty percent on the rear leg (Right); 3. Relax two legs, and close two legs intentionally.
The other side(Right Leg in Front) is in the same way, and just in the opposite side.
Requirements: Lead Qi (Internal Energy) downward to the feet through the legs, keep Baihui up at the same time, relax the whole body.
Here you can find more materials about Steps to follow, Requirements etc.
Steps:1. Relax the whole body, step the foot to the side; 2. Loosen hip joints and bend the knees, lower the body to form the pose like riding a horse; 3. Distribute the weight to the two legs evenly, keep the upper body relax and upright.
Requirements: Push Baihui upward gently; Relax the shoulders; Keep the crotch round; Open and close the two knees intentionally at the same time.
Here you can find more materials about Steps to follow, Requirements etc.
Steps:1. Relax the whole body, step the foot to the side; 2. Loosen hip joints and bend the knees, lower the body to form the pose like riding a horse; 3. Distribute seventy percent of the weight to one leg, and thirty percent of the weight to the other leg, keep the upper body relax and upright; 4. The other side is the same, just shift the seventy percent weight to the other side.
Requirements: Push Baihui upward gently; Relax the whole body; Keep the crotch round; Open the toes of the empty leg, turn the body to the side of the empty leg slightly.
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Steps: 1. Relax the whole body, move the right leg to the back of the left leg, keep the right toes touching the ground; 2. Lower the body and sit on the rear (right) foot, point the right knee to the left behind the left leg; 3. Turn the left toes outward, the two legs hold to each other gently, keep the weight between the two feet.
Requirements: Relax the hip joints and the legs; Keep the post in the lower or higher position depending on the flexibility; Don’t put too much the weight on the rear foot.
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Steps:1. Relax the whole body, loosen the hip joints and the knees; 2. Lift the right leg and step to the left behind the left leg; 3. Relax the knees, turn the left toes outward, touch the ground with the right toes; 4. Requirements are the same when do the Cross Stance in the opposite side.
Requirements: Relax the legs and the hip joints; Keep the post in the lower or higher position depending on the flexibility.
Here you can find more materials about Steps to follow, Requirements etc.
Steps:1. Loosen the hip joints, bend the knees; 2. Shift the weight to the right leg and lift the left leg; 3. Step the left foot to the left in the shoulder width, with left toes touching the ground, put the ninety percent of the weight on the right leg, and ten percent of the weight on the left leg; 4. The other side of Empty Stance with the same requirements, just the left leg bears the ninety percent of the weight, the right leg only bears ten percent.
Requirements: Loosen the hip joints and relax the knees; Keep one leg solid and the other one empty clearly.