The boxing form introduced in this article selects the commonly used moves in the traditional Wudang Zhaobao Tai Chi boxing form. It is not only the basic skills, but also the most important and repeated moves in the traditional form. Through the practice of this short routine, practitioners can exercise their bodies, temper their minds, cultivate their sentiments, and enhance their internal strength. Practitioners who master this small set can quickly learn the traditional boxing form and get a glimpse of the mysteries of Wudang Yuebao Tai Chi.

This boxing form is only simplified in content, and the training requirements have not been lowered. Practitioners must strictly follow the boxing form practice norms: slow, loose and even, follow up and down, match inside and outside, match heart and mind, distinguish between the real and the fake, break the form and connect the intention, seek stillness in movement, three straight, four smooth and six combinations, penetrate the four ends with intention, understand the three joints, do not leave, stop and flow, follow the situation and take advantage of the situation, and return to nature. Gradually develop some basic Tai Chi exercise habits, such as rolling the hands, turning the arms in circles, walking the arc of the steps, and the coordination of the hands and feet in the movements.

Boxing frame name:

Preparatory, starting position, Vajra, Lan Zha Yi, White Crane Spreads Wings, Single Whip, Cloud Hands, Left High Exploring Horse, Right Rubbing Foot, Right High Exploring Horse, Left Rubbing Foot, Reverse Rolling Arm, Wild Horse Spreads Mane, Reverse Rolling Arm, Oblique White Crane Spreads Wings, Oblique Walking, Sea Needle, Flashing Arm, White Crane Spreads Wings, Vajra, Double Step Back to Finish.

Boxing frame detailed explanation:

Preparatory: Stand with your feet parallel and shoulder-width apart, and your hands naturally hang down and stick to the front of your thighs. Empty your neck and top strength, hold your chest and pull your back, tighten your abdomen, sink your shoulders and drop your elbows, loosen your knees and hang your crotch, straighten your waist and drop your hips, keep your feet down, and adjust your breathing.

1, Starting position

The toes of the right foot swing outward 45 degrees with the heel as the axis, and both hands turn outward until the palms face outward; take a step forward with your left foot and keep your feet down, and at the same time, swing your arms from the front to the back and up to the front of your thighs to restore, and then the right foot falls to the parallel position of the left foot. Hands and feet are synchronized. The posture after the fixed form is exactly the same as the preparatory form, except that the position is moved forward one step.
Praise: The Tai Chi of the beginning of the universe, the movement is divided into yin and yang, and the stillness is unified. Roll the arms and stretch the double peng, and the intention of folding back and forth is swung.

2, Vajra

Continue the previous posture, the toes of the right foot swing outward 45 degrees with the heel as the axis, and the left foot steps forward to form a left bow step. At the same time, both hands draw an arc from bottom to top to peng, with the fingertips of both palms facing forward, about seven inches apart (the length of the normal forearm of a person), the palms facing each other, the left front and the right back, about the height of the chest, the arms are bent at an angle greater than 90 degrees to support the circle, forming a peng posture; the toes of both feet swing right with the heels as the axis, forming a right back bow step facing the right direction, and both hands draw an arc upward and stroke backward at the same time, the left hand is at the bottom with the palm facing up, and the right hand is at the top with the palm facing down, and the two hands are seven inches apart (the two hands are called “yin and yang hands”). The two hands are like pulling someone’s arms, forming a pulling posture; the body turns left, the toes of the two feet swing forward to restore the front posture, and at the same time, the hands are extended downward in an arc, and the two hands rotate clockwise synchronously, and the distance between the two hands gradually shortens, forming a squeezing posture; the center of gravity of the body gradually moves to the front foot (left foot), the right foot is lifted and moved toward the left foot, and the left palm and right palm are pressed forward and downward at the same time, forming a pressing posture (the two hands draw a vertical circle during the whole process of peng, pulling, squeezing and pressing); then the right palm changes into a fist around the left palm. The palm of the left hand is raised up and collected under the navel, and the right palm changes into a fist and stands on the left palm (banlanchui), and finally forms a vajra.
Praise: Step forward and use the vajra palm, and the eight methods of up and down are hidden in the posture. Lianhuanxuan elbow buckle banlan, pound the heart, top crotch and stomp the feet.

3, Lanzhayi

    Continue the previous posture, the right fist changes into a palm and draws a circle clockwise from left to right in front of the face, and the left palm draws a circle clockwise at the same time. Both hands draw their own strokes without interfering with each other. The left palm finally falls on the left hip, and the right palm is held at the height of the right ear. The palms are upright, with the palms facing forward. When both palms are fixed, the right foot steps parallel to the right, and the center of gravity moves to the right leg, forming a right bow step.
    Praise 1: Stroke, squeeze, roll, press, open and open, large and small circles are linked in a chain. The virtual and real are transformed in a forward and reverse manner, and the magic method must be round.
    Praise 2: Tai Chi boxing is infinitely wonderful, and the twenty-four methods are born. Peng, stroke, squeeze, press, and use them in a row, and the elbows are close to the root.

    4, White Crane Spreads Wings

      The right palm draws a vertical circle in front of the right hand from the upper right to the lower left and then to the upper right in a counterclockwise manner. The center of gravity moves down and up with the right hand moving to the left. At the same time, the left hand rolls from the inside of the right arm to the upper right and draws an arc to the upper left. The left and right arms are pressed out at the same height as the chin, and the posture is fixed into a white crane spreading its wings. Pay attention to the change of the center of gravity, just like the bottom of a pot or a tumbler; also pay attention to the rolling of the two arms.
      Praise: The white crane spreads its wings and soars into the air, and the hands are clasped and the elbows are bent upside down. Hold the chest and pull the back to stand in a circle, look around and stand lightly like a crane.

      5, Single Whip

        Draw two vertical circles in the counterclockwise direction with both hands in front. When it reaches the upper right, the right hand changes to a hook hand and pulls out. The left hand continues to draw a circle and draws to the left shoulder side and changes to a palm and pulls out. At the same time, the left foot steps to the left side to form a left-side horse stance, and the center of gravity falls on the left leg. The left and right hands pull out and support the circle. It becomes a single whip style.
        Praise: Pull open the single whip and stand in the middle hall, the left is like an arrow and the right is like a bow. There is no end to the ups and downs, and the whip hits the root to chase the soul.

        6, Cloud Hand

          The right hand changes to a palm, and the two palms draw a cross vertical circle in front of the chest. The two palms rotate and turn, with the upper palm facing outward to protect the head and the lower palm facing inward to protect the crotch. Repeat several times, and the arms are rolled. Be careful not to let your elbows get too far away from your ribs, protect your ribs, and alternate your legs into left and right lunges, swing your toes around your heels, and keep shifting your center of gravity.
          Praise: When you move your hands forward three times and look around, your arms will be intertwined into a chain. Hit your head and face with your upper hand, and hit both sides with your left and right bows.

          7, Left High Exploration

            When your left hand is on top and your right hand is on the bottom. Turn your body left, retract your left foot into a virtual step with your toes touching the ground, and then draw a vertical circle with your palms counterclockwise, as if your hands are rotating like a steering wheel. At the same time, lift your left knee to trip, step forward and land firmly, and step your right foot forward a small step forward than your left foot to form a virtual step. Bend your knees, pull your left palm back, and push your right palm forward.
            Praise: Exploration inserts the stirrup to kick the enemy’s crotch, and then turns on the horse to welcome the sun. Startle and hit each other, and move your strength horizontally and vertically to defeat the enemy’s roots.

            8, Right foot insertion

              Draw a vertical circle clockwise with both hands to the left and back, kick the right foot up, and slap the right foot with the right hand. Continue the next movement without touching the ground (if you can’t stand steadily, you can also touch the ground with your feet in front of you).
              Praise: Insert the feet together into the crotch, the source of strength is in the waist and spine. Lift the tip of the foot straight to the point, and the gate of life will be magical.

              9, Right high horse exploration

                Continue, draw a vertical circle clockwise with both hands, just like turning the steering wheel, at the same time, lift the right knee to step up, step forward with the left foot, take a small step forward, pull the right palm back, push the left palm forward with the palm facing down, squat down, and look forward.
                Praise: Exploration horse, insert the stirrup and kick the enemy’s crotch, turn over and mount the horse to meet the sun. Startle up and hit down to use each other, and move vigorously to defeat the enemy’s roots.

                10, Left foot insertion

                  Draw a vertical circle counterclockwise with both hands to the right and back, kick the left foot forward, slap the left foot with the left hand, and fall back to the ground to step firmly. Praise: Insert the feet together into the crotch, the source of strength is in the waist and spine. Lift the tip of the foot straight to the point, and the vital point will be amazing.

                  11, Reverse Roll Arm

                    Step firmly on the left foot, first the right hand and then the left hand, and change the two fists into palms to draw a vertical circle forward in succession. At the same time, the corresponding feet step back in an arc, several times in sequence. The left and right feet step back six or eight times (even number of times).
                    Praise: Retreat three times and roll the arm backward, how can you know that there is an attack in retreat. Advance and retreat are all understood, and the changes of attack and defense are smooth.

                    12, Wild Horse Split Mane

                      Continue from the previous form, reverse roll arm count the left and right feet to step back several times until the left foot steps back and is parallel to the right foot (do not retreat to the back of the right foot), then the right foot steps forward in an arc, the right palm draws an arc to the upper right and rolls, the left foot steps forward in the left front, and the left palm draws an arc to the upper left and rolls. The left and right feet step forward in an even number of times, the same number as the reverse roll arm. Praise 1: Stand with your hands waving the pipa, and move your feet and hands forward in an arc. Move your elbows and shoulders horizontally, like a wild horse splitting its mane.
                      Praise 2: Lead with one hand and push with the other, and move forward sideways to split the horse. No matter how many troops or horses he has, you can still hit him with your mane, shoulders, and elbows.

                      13, Reverse Roll

                        Continue from the previous posture, the wild horse splits its mane until the left foot steps up to the same level as the right foot (do not step in front of the right foot), step firmly on the left foot, draw a sideways circle with the right hand counterclockwise, and at the same time, step back with the right foot in an arc, and alternate between right and left to draw a circle and step back. Right first, left later (same as posture 11), several times in sequence (half the number of times of the previous reverse roll is appropriate).
                        Praise: Retreat and roll the arm three times, how can you know that there is an attack in retreat. Advance, retreat, look around, and understand everything, and change between attack, defense, and defense.

                        14, Left White Crane Spreads Wings (also called Moving White Crane Spreads Wings)

                          Continue from the previous posture. When the left leg is withdrawn, both palms simultaneously draw a circle to the lower left. The left foot is withdrawn and the right foot follows and then closes to form a virtual step. Then the right foot steps forward, the left foot follows forward, and both palms simultaneously draw an arc to the right for half a circle and press in front of the body.

                          Praise: White Crane Spreads Wings soars into the air, hands together and elbows upside down. Chest held in and back straightened, standing in a circle, looking around and standing lightly like a group of cranes.

                          14, Diagonal movement

                          The two arms alternately draw arcs clockwise in front of the chest to form a cross hand (cross hand), and at the same time the left foot steps to the left to form a kneeling step. The two arms alternately draw arcs backward and forward and upward in front of the chest, rise up, and after the palms are joined, the left hand is hooked back and placed at the coccyx, and the right palm rolls and pushes forward. The center of gravity changes from right to left, then right and then left with the movement of the arms, and finally ends with the left bow step.

                          15, Praise

                            The right and left corners change to diagonal movement, and the enemy is relaxed and quiet and does not notice. Closely follow the wall and block the enemy, and the feet will be as close as a landslide.

                            16, Needle under the Sea

                              Draw a slanted vertical circle with the right palm in front of the body in a counterclockwise direction, and retract the right foot to the left foot to the right front of the left foot to form a virtual step. Then step forward with the right foot, and the left foot is in front of the heel. At the same time, the left hand supports the right elbow with the left hand and draws a vertical circle with the right palm, and then the palm is turned outward and the palm is fanned (back palm). Then change the palm to a vertical chop and squat down. After touching the right elbow with the left hand, retract the hook hand and place it at the back of the tail.

                              17, Tongbi

                              Continue from the previous posture, stand up and step forward to form a left bow step, and at the same time, the left palm is facing up and lifted, and the right palm is facing down and retracted in front of the chest, and the two palms form a yin and yang palm. Then turn the body to the right, and turn 270°. Take a half step forward with the right foot, and at the same time, retract both palms to the front of the body and then extend them forward, with the left palm facing down and the right palm facing up, forming a yin and yang palm.
                              Praise: When you draw a circle in the flashing Tongbi style, you must know that there is a round trip in the circle. Seabed Reaching Moon with Single Wings, Elbows on Knees and Kicks First.

                              18, White Crane Spreads Wings

                              Continue with the previous posture, then rotate the left foot with the heel as the axis, turn the body to the left 225°, face forward, step the right heel up and together, draw an arc with both palms in the counterclockwise direction, and press down in front of the body.

                              Praise: White Crane Spreads Wings and Soars into the Air, Put Hands Together and Hold Elbows Upside Down. Hold the Chest and Pull Back to Stand in a Circle, Look and Look Lightly and Stand in a Group of Cranes.

                              19, Vajra

                                Continue with the previous posture, swing the right foot toe outward 45° with the heel as the axis, step the left foot forward to form a left bow step, and at the same time, draw a circle and arc with both hands clockwise to Peng, with the fingertips of the two palms facing forward, about seven inches apart (normal forearm length of a person), the palms facing each other, left front and right back, about chest height, the two arms are bent more than 90° to support the circle, forming a Peng posture; swing the toes of the two feet with the heels as the axis to the right, forming a right back bow step facing the right direction, and draw an arc with both hands upward at the same time. Hold the back, with the left hand below, the palm facing up, and the right hand above, the palm facing down, with the two hands seven inches apart (the two hands are called “yin and yang hands”). The two hands are like pulling a person’s arms, forming a pulling posture; turn the body to the left, swing the toes of the feet forward to restore the front posture, and at the same time, draw an arc with both hands and extend them forward. The two hands rotate synchronously clockwise, and the distance between the two hands gradually shortens, forming a squeezing posture; the center of gravity of the body gradually moves to the front foot (left foot), lift the right foot and move it to the left foot, and press the left palm and right palm forward and downward at the same time, forming a pressing posture (the two hands draw a vertical circle during the whole process of Peng, Lu, Ji, and An); then the right palm turns around the left palm and changes into a fist. The left palm palm faces up and is collected below the navel. After the right palm changes into a fist, it stands on the left palm (banlanchui), and finally forms a Vajra.
                                Praise: Step up and use the Vajra palm, and the eight methods of upper and lower are hidden in the posture. Link the mysterious elbow buckle to move and block, and pound the heart, top the crotch, and step on the instep.

                                20, Closing posture

                                  Both hands are free to draw an arc forward and collect at the hips. At the same time, the left foot retreats a step, and the right foot moves to the left foot. . Then do it again, with both hands free and moving forward in an arc to the hips, while the right foot moves towards the left foot. This is the double closing posture.
                                  Praise:
                                  Tai Chi has no beginning and no end, and the yin and yang are always the same.
                                  To move is to stick to the stick, and to move is to attack with stillness and control.
                                  To overcome hardness with softness, to contain without revealing, to defeat speed with slowness and to arrive first.
                                  Know yourself and the enemy, and you will never be in danger, and you will be familiar with the power and the spirit.
                                  No matter how cunning the enemy is, how can he escape from the Tai Chi circle.
                                  Tai Chi can defeat the majority with a few, and Wudang Tai Chi is authentic.