第一段

Sectio I

动作讲解

Explanation of movement

 

第一式  太极起势

Posture 1    Starting form of Taiji

动作讲解   explanation of movement

 

站立当场   两脚并立                   立身中正  需领顶颈

Stand on the spot, two legs exist side by side    erect body be straight,void soul peaks the neck

牙齿嘴唇微合                   舌尖抵上颚

Close teeth and lips slightly         the tip of the tongue leans against palate

用鼻子呼气  耳听背后 Exhale with nose, listen to backside

要含胸塌腰  吸气下降Draw in the chest slightly and turn waist downward, inhaling descends

呼气自然Exhale naturally

 

两臂自然下垂于身体两侧Droop both arms naturally on both sides of the body

呼吸下沉  沉于两脚Inhaling sinks to both feet

然后  慢慢起左脚And then raise left foot slowly

向左侧横跨半步                             脚尖先着地

Move half step leftward in horizontal direction      tiptoe on floor firstly

然后徐徐移动重心And then slow transfer the center of the body

呼气  放松  下沉        沉下以后  松到脚上     它自然反映Inhale, relax and sink       sink to feet              it naturally refects

从脚下能产生一种反弹的这种气慨                    一直到肩A bounce vigour can be produced at the bottom of foot      up to shoulder

把手臂慢慢的        徐徐抬起与两肩平Slowly raise arm       in level with both shoulders

然后再随着松垮  屈膝And then loose cortch, bend knee

松肩沉肘  把两手坠下去                         目视前方Relax shoulder, sink elbow, drop both hands down       look forward

  

 

第二式  金刚捣碓

Posture 2   Buddha”s warrior attendant plunds te mortar

 

接上式Follow the previous posture

身体略向左转turn the body left slightly

 然后两手  左手逆缠Left hand twines anticlockwise

右手顺缠  向左上方棚Right hand twines clockwise, support top left

棚上去以后 它的角度After suooprting up, its angle

右手在胸前中线Right hand is at midline of front of the chest

然后  重心移到左腿And then transfer the center of the body on left leg

右脚尖随着外摆Turn right tiptone outward

转腰向右后方捋Turn the waist, stroke right backward

 

两手棚劲不丢Keep warding-off force  of both hands

然后重心继续向右移And then transfer the center of the body rightward

左脚抬起Lift left foot

向左前方开大步Take a large step left front

脚跟内侧着地Heel inside on floor

然后下沉  走弧线And then sink, run arc

向前移重心 Taansfer the center of the body forward

左脚尖外摆Left tiptoe turns outward

左手棚于胸前Left hand wards off in front of chest

成弧形与胸平Become arc in level with chest

右手在右膝上方Right hand is above right knee

手心向前  然后左手前带The center of the hand forward, and then left hand leads forward

右手带右脚上步Right of steps forward with right hand

变虚脚点地Change into empty foot on floor

下沉  右手握拳落在左掌心Sink, right hand makes a fist and falls in center of left palm

再提拳  提脚And then raise fist, lift foot

然后再震脚Then stamp

同时右拳向下At the same time, riht fist downward

 落砸于左掌内Drop to the inside of left palm

拳心向上Fist heart upward

拳眼向外Eye of fist outward

目视前方Look forward

第三式  懒扎衣

Posture 3    Lazy about tying coat

接上式Follow the previous posture

右拳变掌Right fist becomes palm

身体先左后右Firstly turn the body left, and then turn right

右掌向上穿掌外翻Right hand goes up, goes through palm and turn outward

左手逆缠下按Left hand twines anticlockwise and presses down

然后  身体继续右转And continue to turn the body right

提右脚  向右方开一大步Lift right leg, move one large step rightward

脚跟内侧着地Heel inside on floor

然后  两手旋转交叉于胸前And then turn both hands and cross in front of shest

先移重心Transfer the center of the body

身向左转  重心右移Turn the body lrft, transfer the center of the body right

右肘穿掌外翻Right hand goes thtough plam and rurns outward

松垮  转腰Loose crotch, turn waist

放松下沉Relax and sink

然后形成右弓步Form right bow step

把右手拉开  左手叉腰Draw right hand away, right hand inserts waist

目视前方Look forward

 

 

第四式  六封四闭

Posture 4    Six sealing and four closing

接上式Follow the previous posture

左手去迎右手Left hand moves towards right hand

两手相合以后After both hands meet together

移重心  走下弧  下捋Transfer the center of the body, run lower arc, stroke downward

捋到这儿以后When stroking here

身继续向左转Continue to turn the body left

重心右移Transfer the center of the body right

两手继续后捋Both hands continues to stroke backward

然后松肩沉垮And then relax shoulder and sink elbow

手旋腕上翻合于左胸前Wrist turns up and closes in front of left chest

然后再收腿下按And then withdraw leg and press down

形成一个周身的合力下按From a composite force of the whole body, press down

 目视前下方Look front downward

 

 

第五式  单鞭

Posture 5   Single whip

接上式Follow the previous posture

两手上顺缠  旋转Both hands twine and revolve clockwise

右手变勾手Change right hand into hook hand

向右前方伸出Stretch right forward

左手收于左腹前Withdraw left hand to the front of left abdomen

手心向上Palm upward

身体略右转下沉Turn body rightward slightly and sink downward

提左脚向左侧开步                    同时Lift left foot and step leftward            at the same time

穿掌  外翻Thread palm, turn ouward,

手心向外           开向左侧Palm outward        open to the left side

目光跟随左手Eyes follow left hand

沉肩坠肘Drop shoulder and sink elbow

气沉丹田Gathering qi into Dantian

身体放松下沉Body relaxes and sinks down

双眼转视正前方Look right ahead

 

 

第六式    金刚捣碓

Posture 6   Buddha”s warrior attendant pouds the mortar

接上式Follow the previous posture

身体左转turn the body leftward slightly

重心在左腿The center of body weight is on his left leg

右手下沉与左手相合Lower right hand and cross with left hand

然后  两臂旋转  外翻Then, both arms turn and turn outward

向后捋Stroke backward

重心移到右腿Transfer the center of body weight onto right leg

捋过来以后再下沉After stroking, then, sink

身向左转  左脚尖外摆Turn left, left tiptoe swings outward

重心再到左腿Transfer the center of body weight onto left leg

然后上步  转方向Then, step forward, turn

同时左手向前撩At the same time, left hand thrusts forward

于胸前划立圆To the front of chest and draws standing circle

再下沉至腹前Then sink downward to the front of abdomen

外翻为手心向上Turn outward and palm upward

右手向前Right hand is front

划弧上抬握拳Draws curve, lifts upward and holds fist

再下沉落于左掌心Then sink downward to the left palm center

上动不停Keep moving

右脚  右拳同时向上提起Right foot, at the same time, raise right fist upward

随后     右脚落地震脚Then     drop both feet on the follr and stamp feet

双脚与肩同宽Both feet and shoulder have the same width

同时右拳下砸At the same time, right fist smashes downward

落于左掌心内To the left palm center

双眼平视前方Look forward horizontally

 

 

第七式  白鹅亮翅

Posture 7   The whit goose spreads its wings

接上式Follow the previous posture

身体微左转再向右转Turn body leftward slightly and rightward

随后左转Then, turn body leftward

重心右移Transfer the center of body weight rightward

轻提左脚向左后方撤步Lift left foot softly and retreat step left badkward

脚尖先落地Tiptoe drops on floor firstly

同时  左手内旋下按At the same time, left hand rotates inward and presses downward

右手变掌   上穿外翻Right hand changes into palm,thread upward and turn outward

然后  重心后移Then, transfer the center of body weight backward

右脚提起Lift right foot upward

向右后方退步Reteat step right badkward

重心右移Tansfer the center of body weight rigthtward

左脚收于右脚前方Withdraw left foot to the forward of right foot

脚尖点地Tiptoe on the floor

同时左手由下向上At the same time, left hand draws curve upward feom downward

右手由上而下And riight hand draws curve downward from upward

划弧合于胸前And close to the front of chest

两腕交叉Cross two wrists

随后  左手向下then, left hand downward

按至左垮侧Press to the side of left crotch

右手向上经胸前Hold right hand upward

棚至右上方To the right upward from the front of chest

掌心向前Palm center forward

目视前方Look forward

 

 

第八式  斜行

Posture 8     Oblique step

接上式Follow the previous posture

身向左转Turn left

右手向上  向左摆动Right hand upward, swing leftward

左手随身体向后旋转Turn hand turns back along with the body

然后  再向右转  转过来Then, turn right and

提左腿Raise left leg

向左前方跨大步Stride a big step forward and leftward

同时  右手由上向下At the same time, right hand draws curve downward from upward

划弧至右胯侧To the side of right crotch

左手屈臂上抬至右肩前Left hand bends arm and lift upward to the front of right shoulder

掌心向右Palm center rightward

掌指向上Palm-fingers upward

然后左手从左膝下划弧Then, left hand draws arc from left knee

五指合拢提起与肩平Five fingers close, raise and keep the same height with shoulders

右手合于右耳下Right hand close under right ear

然后  向前推Then, push forward

向右拉开  放松下沉Draw away rightward, relax and sink

屈膝松胯  圆裆Bend knees, loosen crotch and kwwp the crotch round

重心偏左腿The center of body weight leans to left leg

目视前方Look forward

 

 

第九式  搂膝

接上势，身体下沉，双手向下，两手相合，然后重心右移，左脚提起，收于右脚前，脚尖点地，两手合在胸前变为立掌，目视前方

Posture 9

Brush knee

Follow the previous posture, sink body downward, both hands downward, crooss both hands, then, transfer the center of body weight rightward, uplift left foot, withdraw to the front of right foot, tiptoe on the floor, both hands cross in front of the chest and change into standing palms, look forward

 

 

 

第十式  拗步

接上式，双手走下弧，捋向右侧，左脚提起，向左前方上一步，重心移至左腿，右脚提起回收，至左脚内侧，脚不落地，再向右前方上一步，重心移至右腿，同时左手由腹前向上划弧，下落至左膝外侧，右手上抬至右肩前，右掌立掌向前推出，左脚提起，向左前方上一步，同时，右手随势下落于体右侧，掌心向下，左手外旋上抬至右肩前，目视前方

 

Posture 10

Twist step

Follow the previous posture, both hands run lower curve downward, stroke to the right side, uplift left foot, take a step left forward, transfer the center of body weight to the left leg, uplift right foot and withdraw backward, to the inside of left foot, foot shall not on the floor, and take a step right forward, transfer the center of body weight to the right leg, at the same time, left hand draws curve upward from the front of abdomen, drop downward to the outside of left knee, lift right hand upward to the front of right shoulder, right palm is standing palm and pushes forward, uplift left foot, take a step left forward, at the same time, drop right hand downward to the right side of body following trend, palm center downward, left hand rotates outward, lift upward to the front of right shoulder, look forward

 

 

第十一式  斜行

接上式，身向左转，然后左手从左膝下划弧，五指合拢提起与肩平，右手上抬收至胸前，向右拉开，放松下沉，屈膝松胯，圆裆，重心偏左腿，目视前方

 

Posture 11

Oblique step

Follow the previous posture, turn left, then, left hand draws arc from left knee, five fingers close, raise and keep the same height with shoulders,lift right hand upward and close to the front of chest, draw away tightward, relax and sink, bend knees, loosen crothch and keep the crotch round, the center of body weight leans to left leg, look forward

 

 

 

第十二式  搂膝

接上势，身体下沉，双手向下，两手相合，然后重心右移，左脚提起，收于右脚前，脚尖点地，两手合在胸前变为立掌，目视前方

 

 

Posture 12

Brush knee

Follow the previous posture, sink body downward, both hands downward, crooss both hands, then, transfer the center of body weight rightward, uplift left foot, withdraw to the front of right foot, tiptoe on the floor, both hands cross in front of the chest and change into standing palms, look forward

 

第十三式  拗步

接上式，双手走下弧，捋向右侧，左脚提起，向左前方上一步，重心移至左腿，同时左手由腹前向上划弧，下落至左膝外侧，右手上抬至右肩前，右脚提起回收，至左脚内侧，脚不落地，再向右前方上一步，重心移至右腿，左脚提起，向左前方上一步，同时，左手向外划弧上抬，回收与右手合于胸前，两碗交叉下落划弧，目视前方

 

Posture 13

Twist step

Follow the previous posture, both hands run lower curve downward, stroke to the right side, uplift left foot, take a step left forward, transfer the center of body weight to the left leg, at the same time, left hand draws curve upward from the front of abdomen, drop downward to the outside of left knee, lift right hand upward to the front of right shoulder, uplift right foot and withdraw backward, to the inside of left foot, foot shall not on the floor, and take a step right forward, transfer the centerof body weight to the right leg, uplift left foot, take a step left forward, at the same time, left hands draws curves outward and lifts up, withdraw and holds in front of chest with right hand, cross two wrists and drop downward and draw curve, look forward

 

 

第十四式  掩收肱拳

接上势，两手下分，重心偏左腿，右手逐渐抓握成拳，然后两手上合，重心移于右腿，右拳收于右肋前，左手为掌，在胸前，然后 发力的时候是右脚蹬，腿转 腰拧，同时左手变拳，左肘向后，用力击出，右拳向前方冲出，拳心向下，目视左前方

 

Posture 14

Cover hands and strike with arm

Follow the previous posture, both hands separate downward, the center of body weight leans on left leg, change right hand into fist gradually, then, both hands cross upward, transfer the center of body weight onto right leg, withdraw right fist to the front of right rib, left hand changes into palm in front of the chest, then, when exerting the force, right foot kicks, turn leg and waist, at the same time, change left hand into fist, left elbow backward, stretch ouward forcefully, stretch right fist forward, fist heart downward, look left forward

 

 

第十五式 金刚捣碓

接上势，身体微下沉，两拳变掌，右臂放松下沉，与左掌相合，重心在左腿，然后，右手上棚，左手下按，重心移于右腿，左脚尖内扣，然后重心左移，身向右转，抬右脚，收至左脚内侧，虚脚点地，两臂旋转，合于胸前，然后放松下沉，右手握拳，落在左掌心，然后，提拳提脚，气下沉，右脚落地震脚，与肩同宽，同时右拳下砸，落于左掌心内，目视前下方

 

Posture 15

Buddha”s warrior attendant pounds the mortar

Follow the previous posture, sink body downward slightly, change two fists into palms, relax the right arm and lower, close with left palm, then center of body weight is on the left leg, then, right hand wards off, left hand presses downward, transfer the center of body weight onto right leg, left tiptoe buckles inward, then, transfer the center,of body weight,onto leftward, turn right, lift right foot, to the inside of left foot, pretend to point on floor, both arms turn, close in front of the chest, then, relax, lower, right hand holds fist, drop on the center of left palm, then, raise fists and feet, sink qi downward, drop both feet on the floor and stamp feet, with the same width as shoulder, at the same time, right fist smashes downward, to the inside of left palm center, look front downward

 

 

第十六式 撇身捶

接上势，右拳松开，两手下沉分开，提右脚，向右横开一大步，同时，两手相合于胸前，两腕交叉，然后身向左转，重心左移，两手向左上方棚，然后重心向右移，身向右转，右手从右膝下转过，左手外旋，随势由左向右划弧，然后重心左移，身向左转，右手随身体选转，从前边平拦，左手转到左腰间插腰，右手握拳，然后重心右移，身向右转，右拳外翻，合在右太阳穴旁边，目视左脚尖

 

Posture 16

Throw body boxing

Follow the previous posture, loosen right fist, lower both hands and separate them, lift right foot, take a big step rightward, at the same time, close two hands to the front of chest, cross two wrists, then turn the body leftward, transfer the center of body weight leftward and ward off with both hands toward the left upper, then transfer the center of body weight rightward, turn the body rightward, turn the right hand below the right knee, left hand rotates outward, draw curve rightward from leftward following trend, then transfer the center of body weight leftward, turn the body leftward, rotate the right hand along with body turn, parry in front, rotate the left hand to the left side of the waist and put it on the waist, the right hand wrap into fist and transfer the center of body weight rightward, turn the body rightward and rotate the right fist outward, and put it beside the temple, look at right tiptoe

 

 

第十七式 青龙出水

接上势，右臂松肩沉肘，下沉旋转，然后身体向右转，松右胯，右拳收在右腰间，左手合在胸前，重心右移，右拳上撩，左手划弧，开向左侧，身体稍右转，重心左移，左手翻腕下落，向体前撩掌，随后变拳，收于腰间，左肘向后，用力击出，右拳外旋，下压收回右腰间，随后，右拳向前发力，拳心向下，目视前下方

 

Posture 17

Green dragon comes out of the water

Follow the previous posture, loose the right shoulder, lower and rotate it, then turn the body rightward, loose the right side of crotch, withdraw the tigh fist and put it on the right side of waist,

The left hand rely on the chest, transfer the center of body weight rightward, thrust right fist upward, left hand draws curve, open to the left side, turn body rightward slightly, transfer the center of body weight leftward, thrust palm forward of body, then change into fist, withdraw to the waisst, left elbow backward, thread outward forcefully, right fist rotates outward, presses downward and withdraws to the right waist, then, right fist exerts force forward, fist heart downward, look the front downward

第十八式 双推手

接上势，两拳变掌，右手屈臂，两手相合，走下弧，然后身体向左转，左脚尖外摆，重心左移，右脚随势上抬，向前上步，同时两手下落，随势由右向左划弧，上抬至左肩前，身体右转，重心右移，左脚收与右脚里侧，脚尖点地，双手经胸前，向前推出，两掌心向前，双眼平视前方

 

Posture 18

Push both hands

Follow the previous posture, change two fists into palms, right hand bends arm, bring two hands together, go lower arc and turn the body leftward, swing the left tiptoe outward, transfer the center of body weight leftward, uplift right foot following trend, step forward, at the same time, drop two hands downward, draw curve leftward from rightward following trend, uplift to the front of left shoulder, turn body rightward, transfer the center of body weight rightward, withdraw left foot the inside of right foot, tiptoe on the floor, push two hands forward, from chest, two palm centers forward, look forward horizontally

 

 

第十九式 肘底看拳

接上势，身体微右转再左转，左手下沉，右手向前棚，双手划弧上下翻转，随后，右手逐渐抓握成拳，左手向前屈肘，立掌于左肩前，右拳向左经腹前，向上与左肘相合，拳心向内，拳眼向上，目视前方

 

Posture 19

Fist under elbow

Follow the previous posture, body turns right slightly and then turns left, lower the left hand and ward off with the right hand forward, two hands draw curve and turn over downward and upward, then, change right hand into fist grandually, left hand bends elbow forward, stand palm to the front of left shoulder, close right fist and left elbow upward, from the front of abdomen, with fist heart inward, eye of fist upward, look forward