Section I
Form 1 Commencing Form

1) Stand upright with feet shoulder-width apart, toes pointing forward, and arms hanging naturally at sides. Look straight ahead (Fig.1).
Note: Hold head and neck erect, with chin drawn slightly inward. Do not protrude chest or draw abdomen in.

2) Raise arms slowly forward to shoulder level, palms down (Fig.2-3).

3) Bend knees as you press palms down gently, with elbows dropping towards knees. Look straight ahead (Fig.4)

Note: Keep torso erect and hold shoulders and elbows down. Fingers are slightly curved. Body weight is equally distributed between legs. While bending knees, keep waist relaxed and buttocks slightly pulled in. The lowering of arms should be coordinated with the bending of knees.

Form 2 Part Wild Horse’s Manes On Both Sides

1) With torso turning slightly to the right (1 o’clock) and weight shifted onto right leg, raise right hand  until forearm lies horizontally in front of right part of chest, while left hand moves in a downward curve until it comes under right hand, palms facing each other as if holding a ball (henceforth referred to as "hold-ball gesture"). Move left foot to the side of right foot, toes on floor. Look at right hand (Fig.5-6)

2) Turn body to the left (10 o’clock) as left foot takes a step towards 8-9 o’clock, bending knee and shifting weight onto left leg, while right leg straightens with whole foot on floor for a left "bow stance." As you turn body raise left hand to eye level with palm facing obliquely up and elbow slightly bent, and lower right hand to the side of right hip with palm facing down and fingers pointing forward. Look at left hand (Figs 7-9).

3) "Sit back" slowly -- move torso backward as if ready to take a seat -- and shift weight onto right leg, raising toes of left foot slightly and turning them outward before placing whole foot on floor. Then bend left leg and turn body to the left, shifting weight onto left leg and making a hold-ball gesture in front of left part of chest, left hand on top. Then move right foot to the side of left foot, toes on floor. Look at left hand (Figs 10-12).

4) Take a right bow stance by moving right foot a step towards 9 o’clock, straightening left leg with whole foot on floor and bending right leg at knee. At the same time, with body turning slightly to the right, gradually raise right hand to eye level with palm facing obliquely upward and elbow slightly bent, and press left hand down to the side of left hip, palm down. Look at right hand (Figs 10-12).

5) Repeat movements in 3), reversing "right" and "left" (Figs 10-12).

6) Repeat movements in 4), reversing "right" and "left" (Figs 10-12).

Note: Hold torso erect and keep chest relaxed. Move arms in a curve without stretching them when you separate hands. Use waist as the axis in body turns. The movements in taking a bow stance and separating hands must be smooth and synchronized in tempo. When taking a bow stance, place front foot slowly in position, heel coming down first. The knee of front leg should not go beyond toes while rear leg should be straightened, forming an angle of 45 degrees with ground. There should be a transverse distance of 10-30 cm between heels. Face 9 o’clock in final position.

Form 3 White Crane Flashes Its Wings

1) With torso turning slightly to the left (8 o’clock) make a hold-ball gesture in front of left part of chest, left hand on top. Look at left hand (Fig 20)

2) Draw right foot half a step towards left foot and then sit back. Turn torso lightly to the right (10 o’clock). With weight shifted onto right leg and eyes looking at right hand. Move left foot a bit forward, toes on floor for a left "empty stance," with both legs slightly bent at knee. At the same time, with torso turning slightly to the left (9 o’clock), raise right hand to the front of right temple, palm turned inward, while left hand moves down to the front of left hip, palm down. Look straight ahead (Figs 10-12).

Note: Do not thrust chest forward. Arms should be rounded when they move up or down. Weight transfer should be coordinated with the raising of right hand. Face 9 o’clock in final position.

Section II
Form 4 Brush Knee on Both Sides

1) Turn torso lightly to the left (8 o’clock) as right hand moves down while left hand moves up. Then turn torso to the right (11 o’clock) as right hand circles past abdomen and up to ear level with arm slightly bent and palm facing obliquely upward, while left hand moves in an upward-rightward-downward curve to the front of right part of chest, palm facing obliquely downward. Look at right hand (Figs 10-12).

2) Turn torso to the left (9 o’clock) as left foot takes a step in that direction for a left bow stance. At the same time, right hand draws leftward past right ear and, following body turn, pushes forward at nose level with palm facing forward, while left hand circles around left knee to stop beside left hip, palm down. Look at fingers of right hand (Figs 10-12).

3) Sit back slowly with right knee bent, shifting weight onto right leg. Raise toes of left foot and turn them a bit outward before placing whole foot on floor. Then bend left leg slowly and turn body slightly to the left, shifting weight onto left leg. Bring right foot forward to the side of left foot, toes on floor. At the same time, turn left palm up and with elbow slightly bent, move left hand sideways and up to shoulder level while right hand, following body turn, moves in an upward-leftward-downward curve to the front of left part of chest, palm facing obliquely downward. Look at left hand (Figs 10-12).

4) Repeat movements in 2), reversing "right" and "left" (Figs 10-12).

5) Repeat movements in 3), reversing "right" and "left" (Figs 33-35).

Repeat movements in 2), (Fig.36-37).

Note: Keep torso erect and waist relaxed and hold shoulders and elbow down while pushing palm forward. Movements of palm should be coordinated with those of waist and legs. Keep a transverse distance of 30 cm between heels in bow stance. Face 9 o’clock in final position.

Form 5 Holding Pipa

Move right foot half a step towards left heel. Sit back and turn torso lightly to the right (10-11 o’clock), shifting weight onto right leg. Raise left foot and place it slightly forward, heel coming down on floor and knee bent a little for a left empty stance. At the same time, raise left hand in a curve to nose level, with palm facing rightward and elbow lightly bent while right hand moves to the inside of left elbow, palm facing leftward. Look at forefinger of left hand (Fig.38-40).

Note: Body position should remain steady and natural, chest relaxed and shoulders and elbows held down. Movement in raising left hand should be more or less circular. In moving right foot half a step forward, place it slowly in position, toes coming down first. Weight transfer must be coordinated with the raising of left hand. Face 9 o’clock in final position.

Form 6 Curve Back Arms on Both Sides

1) Turn torso lightly to the right, moving right hand down in a curve past abdomen and then upward to shoulder level, palm up and arm slightly bent. Turn Left palm up and place toes of left foot on floor. Eyes first look to the right as body turns in that direction, and then turn to look at left hand (Fig.41-42).

2) Bend right arm and draw hand past right ear before pushing it out with palm facing forward while left hand moves to waist side, palm up. At the same time, raise left foot slightly and take a curved step backward, placing down toes first and then the whole foot slowly on floor with toes turned outward. Turn body slightly to the left and shift weight onto left leg for a right empty stance, with right foot pivoting on toes until it points directly ahead. Look at right hand (Fig.43-44).

3) Turn torso slightly to the left, carrying left hand sideways up to shoulder level, palm up, while right palm is turned up. Eyes first look to the left as body turns in that direction and then turn to look at right hand (Fig.45).

4) Repeat movements in 2), 3), 2), 3), and 2), reversing "right" and "left" (Fig.46-53).

Note: Hands should move in curves when they are being pushed out or drawn back. While pushing out hands, keep waist and hips relaxed. The turning of waist should be coordinated with hand movements. When stepping back, place toes down first and then slowly set the whole foot on floor. Simultaneously with body turn, point front foot directly ahead, pivoting on toes. When stepping back, the foot should move a bit sideways so that there will be a transverse distance between heels. First look in the direction of body turn and then turn to look at the hand in front. Face 9 o’clock in final position.

Section III
Form 7 Grasp the Bird’s Tail -- Left Style

1) Turn torso slightly to the right (11-12 o’clock), carrying right hand sideways up to shoulder level, palm up, while left palm is turned downward. Look at left hand (Fig.54).

2) Turn body slightly to the right (12 o’clock) and make a hold-ball gesture in front of right part of chest, right hand on top. At the same time, shift weight onto right leg and draw left foot to the side of right foot, toes on floor. Look at right hand (Fig.55-56).

3) Turn body slightly to the left, taking a step forward with left foot towards 9 o’clock for a left bow stance. Meanwhile, push out left forearm and back of hand up to shoulder level as if to fend off a blow, while right hand drops slowly to the side of right hip, palm down. Look at left forearm (Fig.57-58).

Note: Keep both arms rounded while pushing out one of them. The separation of hands, turning of waist and bending of leg should be coordinated.

4) Turn torso slightly to the left (9 o’clock) while extending left hand forward, palm down. Bring up right hand until it is below left forearm, palm up. Then turn torso slightly to the right while pulling both hands down in a curve past abdomen -- as if you were baking hold of an imaginary foe’s elbow and wrist in order to pull back his hand and body -- until right hand is extended sideways at shoulder level, palm up, and left forearm lies across chest, palm turned inward. At the same time, shift weight onto right leg. Look at right hand (Fig.59-60).

Note: While pulling down hands, do not lean forward or protrude buttock. Arms should follow the turning of waist and move in a circular path.

5) Turn torso slightly to the left as you bend right arm and place right hand inside left wrist; turn torso further to 9 o’clock as you press both hands slowly forward, palms facing each other and keeping a distance of about 5 cm between them and left arm remaining rounded. Meanwhile, shift weight slowly onto left leg for a left bow stance. Look at left wrist (Fig.61-62).

Note: Keep torso erect when pressing hands forward. The movement of hands must be coordinated with the turning of waist and bending of front leg.

6) Turn both palms downward as right hand passes over left wrist and moves forward and then to the right until it is on the same level with left hand. Separate hands shoulder-width apart and draw them back to the front of abdomen, palms facing obliquely downward. At the same time, sit back and shift weight onto right leg, which is slightly bent, raising toes of left foot. Look straight ahead (Fig.63-65).

7) Transfer weight slowly onto left leg while pushing palms in an upward-forward curve until wrists are shoulder high. At the same time, bend left leg for a left bow stance. Look straight ahead. Face 9 o’clock in final position (Fig.66)

Form 8 Grasp the Bird’s Tail -- Right Style

1) Sit back and turn torso to the right (12 o’clock), shifting weight onto right leg and turning toes of left foot inward. Move right hand in a horizontal curve to the right and then in a downward curve past abdomen for a hold-ball gesture in front of left part of chest, left hand on top. Meanwhile, shift weight onto left leg and place right foot beside left foot, toes on floor. Look at left hand (Fig.67-70).

2) Repeat movements in 3)-7) under Form 7, reversing "right" and "left" (Fig.71-80).

Note: The same as those for Form 7. Face 3 o’clock in final position.

Section IV
Form 9 Single Whip

1) Sit back and shift weight gradually onto left leg, turning toes of right foot inward. Meanwhile, turn body to the left (11 o’clock), carrying both hands leftward, left hand on top, until left arm is extended sideways at shoulder level, palm facing outward, and right hand is in front of left ribs, palm facing obliquely inward. Look at left hand (Fig.81-82).

2) Turn body to the right (1 o’clock), shifting weight gradually onto right leg and drawing left foot to the side of right foot, toes on floor. At the same time, move right hand up to the right until arm is at shoulder level. With right palm now turned outward, bunch fingertips and turn them downward from wrist for a "hook hand," while left hand moves in a curve past abdomen up to the front of right shoulder, palm facing inward. Look at left hand (Fig.83-84).

3) Turn body to the left (10 o’clock) while left foot takes a step towards 8-9 o’clock for a left bow stance. While shifting weight onto left leg, turn left palm slowly outward as you push it forward with fingertips at eye level and elbow slightly bent. Look at left hand (Fig.85-86).

Note: Keep torso erect, waist relaxed and shoulders lowered. Left palm is turned outward slowly, not too abruptly, as hand pushes forward. All transitional movements must be well coordinated. Face 9 o’clock in final position, with right elbow slightly bent downward and left elbow directly above left knee.

Form 10 Wave Hands Like Clouds -- Left Style

1) Shift weight onto right leg and turn body gradually to the right (1-2 o’clock), turning toes of left foot inward. At the same time, move left hand in a curve past abdomen to the front of right shoulder, palm turned obliquely inward, while right hand is opened, palm facing outward. Look at left hand (Fig.87-89).

2) Turn torso gradually to the left (10-11 o’clock), shifting weight onto left leg. At the same time, move left hand in a curve past face with palm turned slowly leftward, while right hand moves in a curve past abdomen up to the front of left shoulder with palm slowly turning obliquely inward. As right hand moves upward, bring right foot to the side of left foot so that they are parallel and 10-2- cm apart. Look at right hand (Fig.90-91).

3) Turn torso gradually to the right (1-2 o’clock), shifting weight onto right leg. At the same time, move right hand continuously to right side past face, palm turned slowly outward, while left hand moves in a curve past abdomen up to shoulder level with palm turned slowly obliquely inward. As left hand moves upward, take a side step with left foot. Look at left hand (Fig.92-94).

4) Repeat movements in 2), 3) and 2) (Fig.95-101).

Note: Use your lumbar spine as the axis for body turns. Keep waist and hips relaxed. Do not let your body rise and fall abruptly. Arm movements should be natural and circular and follow waist movements. Pace must be slow and even. Maintain a good balance when moving lower limbs. Eyes should follow the hand that is moving past face. Body in final position faces 10-11 o’clock.

Form 11 Single Whip

1) Turn torso to the right (1 o’clock), moving right hand to right side for a hook hand while left hand moves in a curve past abdomen to the front of right shoulder with palm turned inward. Shift weight onto right leg, toes of left foot on floor. Look at left hand (Fig.102-104).

2) Repeat movements in 3) under Form 9 (Fig.105-106).

Note: The same as those for Form 9.

Section V

Form 12 High Pat on Horse

1) Draw right foot half a step forward and shift weight gradually onto right leg. Open right hand and turn up both palms, elbows slightly bent, while body turns slightly to the right (10-11 o’clock), raising left heel gradually for a left empty stance. Look at left hand (Fig.107).

2) Turn body slightly to the left (9 o’clock), pushing right palm forward past right ear, fingertips at eye level, while left hand moves to the front of left hip. Palm up. At the same time, move left foot a bit forward, toes on floor. Look at right hand (Fig.108).

Note: Keep torso erect, shoulders lowered and right elbow slightly downward. Face 9 o’clock in final position

Form 13 Kick with Right Heel

1) Turn torso slightly to the right (10 o’clock) and move left hand, palm up, to cross right hand at wrist as you pull left foot a bit backward, toes on floor. Then separate hands, moving both in a downward curve with palms turned obliquely downward. Meanwhile, raise left foot to take a step towards 8 o’clock for a left bow stance, toes turned slightly outward. Look straight ahead (Fig.109-111).

2) Continue to move hands in a downward-inward-upward curve until wrists cross in front of chest, with right hand in front and both palms turned inward. At the same time, draw right foot to the side of left foot, toes on floor. Look forward to the right (Fig.112).

3) Separate hands, turning torso slightly to 8 o’clock and extending both arms sideways at shoulder level with elbows slightly bent and palms turned outward. At the same time, raise right knee and thrust foot gradually towards 10 o’clock. Look at right hand (Fig.113-114).

Note: Keep your balance. Wrists are at shoulder level when hands are separated. When kicking right foot, left leg is slightly bent and the kicking force should be focused on heel, with ankle dorsiflexed. The separation of hands should be coordinated with the kick. Right arm is parallel with right leg. Face 9 o’clock in final position.

Form 14 Strike Opponent’s Ears with Both Fists

1) Pull back right foot and keep thigh level. Move left hand in a curve to the side of right hand in front of chest, both palms turned inward. Bring both hands to either side of right knee, palm up. Look straight ahead (Fig.115-116).

2) Set right foot slowly on floor toward 10 o’clock, shifting weight onto right leg for a right bow stance. At the same time, lower hands to both sides and gradually clench fists; then move them backward with an inward rotation of the arms before moving them upward and forward for a pincer movement that ends at eye level with fists about 10-20 cm apart, knuckles pointing upward to the back. Look at right fist (Fig.117-118).

Note: Hold head and neck erect. Keep waist and hips relaxed and fists loosely clenched. Keep shoulders and elbows lowered and arms rounded. Face 10 o’clock in final position.

Form 15 Turn and Kick with Left Heel

1) Shift weight gradually onto left leg, turning body to the left (6 o’clock) with toes of right foot turned inward. Simultaneously, open both fists and separate hands in an upward curve, extending both arms sideways, palms facing forward. Look at left hand (Figs119-120).

2) Shift weight onto right leg and draw left foot to the side of right foot, toes on floor. At the same time, move both hands in a downward-inward-upward curve until wrists cross in front of chest, with left hand in front and both palms facing inward. Look forward to the left (Fig.121-122).

3) Separate hands, extending both arms sideways at shoulder level, elbows slightly bent and palms facing outward. Meanwhile, raise left knee and thrust foot gradually towards 4 o’clock. Look at left hand (Fig.123-124).

Note: The same as those for Form 13, except that "right" and "left" are reversed. Face 4 o’clock in final position.

Section VI

Form 16 Push Down and Stand on One Leg -- Left Style

1) Pull back left foot and keep thigh level. Turn torso to the right (7 o’clock). Hook right hand as you turn up left palm and move it in a curve past face to the front of right shoulder, turning it inward in the process. Look at right hand (Fig.125-126).

2) Turn torso to the left (4 o’clock), and crouch down slowly on right leg, stretching left leg sideways towards 2-3 o’clock. Move left hand down and to the left along the inner side of left leg, turning palm outward. Look at left hand (Figs 127-128).

Note: When crouching down, turn toes of right foot slightly outward and straighten left leg with toes turned slightly inward, both soles flat on floor. Keep toes of left foot in line with right heel. Do not lean torso too much forward.

3) Turn toes of left foot outward and those of right foot inward; straighten right leg and bend left leg onto which weight is shifted. Turn torso slightly to the left (3 o’clock) as you rise up slowly in a forward movement. At the same time, move left arm continuously to the front, palm facing right, while right hand drops behind the back, still in the form of a hook, with bunched fingertips pointing backward. Look at left hand (Fig 129).

4) Raise right knee slowly as right hand opens into palm and swings to the front past outside of right leg, elbow bent just above right knee, fingers pointing up and palm facing left. Move left hand down to the side of left hip, palm down. Look at right hand (Figs 130-131).

Note: Keep torso upright. Bend the supporting leg slightly. Toes of the raised leg should point naturally downward. Face 3 o’clock in final position.

Form 17 Push Down and Stand on One Leg -- Right Style

1) Put right foot down in front of left foot, toes on floor. Turn body to the left (12 o’clock), pivoting on toes of left foot. At the same time, raise left hand sideways to shoulder level and turn it into a hook while right hand, following body turn, moves in a curve to the front of left shoulder with fingers pointing up. Look at left hand (Figs 132-133).

2) Repeat movements in 2)-4) under Form 16, reversing "right" and "left" and changing the clock directions of movements accordingly (Figs 134-138).

Note: Raise right foot slightly before crouching down and stretching right leg sideways. Other points are the same as those for Form 16, except that "right" and "left" are reversed. Face 3 o’clock in final position.

Section VII
Form 18 Work at Shuttles on Both Sides

1) Turn body to the left (1 o’clock) as you set left foot on floor in front of right foot, toes turned outward. With right heel slightly raised, bend both knees for a half "Cross-legged seat." At the same time, make a hold-ball gesture in front of left part of chest, left hand on top. Then move right foot to the side of left foot, toes on floor. Look at left forearm. (Figs 139-141).

2) Turn body to the right as right foot takes a step forward to the right for a right bow stance. At the same time, move right hand up to the front of right temple, palm turned obliquely upward, while left palm moves in a small leftward-downward curve before pushing it out forward and upward to nose level. Look at left hand (Figs 142-144).

3) Turn body slightly to the right (5 o’clock), shifting weight slightly backward, with toes of right foot turned a bit outward. Then shift weight back onto right leg and draw left foot to the side of right foot, toes on floor. Meanwhile, make a hold-ball gesture in front of right part of chest, right hand on top. Look at right forearm (Figs 145-146).

4) Repeat movements in 2), reversing "right" and "left" (Figs 147-149).

Note: Do not lean forward when pushing hands forward, nor raise shoulders when moving hands upward. Movements of hands should be coordinated with those of waist and legs. Keep a transverse distance of about 30 cm between heels in bow stance. Face 2 o’clock in final position.

Form 19 Needle at Sea Bottom

Draw right foot half a step forward, shift weight onto right leg and move left foot a bit forward, toes on floor for a left empty stance. At the same time, with body turning slightly to the right (4 o’clock) and then to the left (3 o’clock), move right hand down in front body, up to the side of right ear and then obliquely downward in front of body, palm facing left and fingers pointing obliquely downward, while left hand moves in a forward-downward curve to the side of left hip, palm down. Look at floor ahead (Figs 150-151).

Note: Do not lean too much forward. Keep head erect and buttocks in. Left leg is lightly bent. Face 3 o’clock in final position.

Form 20 Flash Arm

Turn body slightly to the right (4 o’clock) and take a step forward with left foot for a left bow stance. At the same time, raise right hand with elbow bent to stop above and in front of right temple, palm turned obliquely upward with thumb pointing down, while left palm moves a bit upward and then pushes forward at nose level. Look at left hand (Figs 152-154).

Note: Keep torso erect and waist and hips relaxed. Do not straighten arm when you push left palm forward. The movement should be synchronized with the taking of bow stance, with your back muscles stretched. Keep a transverse distance of less than 10 cm between heels. Face 3 o’clock in final position.

Section VIII

Form 21 Turn to Deflect Downward, Parry and punch

1) Sit back and shift onto right leg. Turn body to the right (6 o’clock), with toes of left foot turned inward. Then shift weight again onto left leg. Simultaneously with body turn, move right hand in a earthward-downward curve and, with fingers clenched into fist, past abdomen to the side of left ribs with palm turned down, while left hand moves up to the front of forehead, with palm turned obliquely upward. Look straight ahead (Figs 155-156).

2) Turn body to the right (8 o’clock), bringing right fist up and then forward and downward for a backhand punch, while left hand lowers to the side of left hip with palm turned down. At the same time, right foot draws towards left foot and, without stopping or touching floor, takes a step forward, toes turned outward. Look at right fist (Figs 157-158).

3) Shift weight onto right leg and take a step forward with left foot. At the same time, parry with left hand by moving it sideways and up to the front, palm turned slightly downward, while right fist withdraws to the side of right hip with forearm rotating internally and then externally, so that the fist is turned down and then up again. Look at left hand (Figs 159-160).

4) Bend left leg for a left bow stance, as you strike out right fist forward at chest level, turning palm leftward, while left hand withdraws to the side of right forearm. Look at right fist (Fig 161).

Note: Clench right fist loosely. Follow the punch with right shoulder by extending it a bit forward. Keep shoulders and elbows lowered and right arm slightly bent. Face 9 o’clock in final position.

Form 22 Apparent Close-up

1) Move left hand forward from under right wrist and open right fist. Separate hands and pull them back slowly, palms up, as you sit back with toes of left foot raised and weight shifted onto right leg. Look straight ahead (Figs 162-164).

2) Turn palms down in front of chest as you pull both hands back to the front of abdomen and then push them forward and upward until wrists are at shoulder level, palms facing forward. At the same time, bend left leg for a left bow stance. Look straight ahead (Figs 165-167).

Form 23 Cross Hands

1) Bend right knee, sit back and shift weight onto right leg, which is bent at knee. Turn body to the right (1 o’clock) with toes of left foot turned inward. Following body turn move both hands sideways in a horizontal curve at shoulder level, palms facing forward and elbows slightly bent. Meanwhile, turn toes of right foot slightly outward and shift weight onto right leg. Look at right hand (Figs 168-169).

2) Shift weight slowly onto left leg with toes of right foot turned inward. Then bring right foot towards left foot so that they are parallel to each other and shoulder-width apart; straighten legs gradually. At the same time, move both hands down in a vertical curve to cross them at wrist first in front of abdomen and then in front of chest, left hand nearer to body and both palms facing inward. Look straight ahead (Figs 170-171).

Form 24 Closing Form

Turn palms forward and downward while lowering both hands gradually to the side of hips. Look straight ahead (Figs 172-174).

Note: Keep whole body relaxed and draw a deep breath (exhalation to be somewhat prolonged) when you lower hands. Bring left foot close to right foot after your breath is even.