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Taijiquan

Warm Up
Fundamentals

YMAA Levels

For each level, students are awarded a stripe which is sewn onto their training pants.
For Taij, stripes are attached to the left pant leg. For Shaolin, stripes are attached to the left pant leg.
In Taiji, a blue stripe represents 1 level while a red stripe represents 3 levels.
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10

Warm Up

Gentle: These simple movements help to gently stretch the muscles and open the joints. The routine can be done first thing in the morning, between sitting for long periods, or after chores to improve circulation and reduce tension.

Fundamentals

Stances

#1 Ma Bu (Horse)
#2 Deng Shang Bu (Mountain Climbing)
#3 Si Liu Bu (Four Six)
#4 Xu Bu (False)
#5 Jin Ji Du Li (Golden Rooster)
#6 Fu Hu Bu (Tame the Tiger)

#7 Tun Bu (Swallow)
#8 Zuo Pan Bu (Sitting on Crossed Legs)
#9 Qi Lin Bu (Unicorn)
#10 Zuo Dun (Squatting)

Hand Forms
  1. Punch (horizontal & vertical)
  2. Sideways Intercepting [Circle Block]
  3. Double Punch
  4. Circle Block & Punch
  5. Knife Hand [Cut]
  6. Block, Cut & Downward Hook (block)
  7. Side Strike
  8. Mantis
  9. Parry & Punch
  10. Uppercut
  11. Hook Punch

Defensive:

  • Upward Intercepting
  • Seal (down, sideways)
  • Low Block (against kick)

Offensive:

  • Palm Strike (up, low)
  • Back Fist
  • Sting (horizontal, vertical)
  • Overhand
  • Elbow (in & out)

Combo:

  • Uppercut & Seal Down
  • Circle Block & Hook Punch
  • Upward Intercepting & Cut
  • Deflect & Punch
  • Seal & Sting
  • Tiger Claw
  • Eagle Claw
  • Crane Claw

White Crane:

  • High Cover
  • High Repel
  • Low Cover
  • Low Repel
Stepping
  1. Full Step (SLB) (forward, backward)
  2. Shuffle Step (SLB) (forward, backward)
  1. Crab Walk – step behind, step out
  2. Crab Walk – step in front, step out
  3. Crab Walk – step behind, untwist
  4. Crab Walk – step in front, untwist
  5. Crescent Step (forward, backward)
  1. Triangle Stepping
    SLB Hop (forward, backward)
  2. Bicycle Jump – Forward
  3. Bicycle Jump – Backward
  4. Bicycle Jump – Sideways
  5. Bicycle Jump – 360 degrees
Tan Tui

#1 Thrusting Fist
#2 Cross Leg
#3 Chopping Smash
#5 Block Strike
#6 Hook Linking
#9 Colliding Lock

#4 Prop Stirring
#7 Heel Kick
#8 Turning the Body
#10 Arrow Kicking
#11 Double Jumping
#12 Covering the Body Fist

Kicks - Basic
  1. Toe Kick (Ti Tui)
  2. Heel Kick (Deng Tui)
  3. Ramble Kick (Liu Tui)
  4. External Sweep (Wai Bai)
  5. Internal Sweep (Nei Bai)
  6. Side Cut Kick (Ce Qie Tui)
  1. Toe Kick (Ti Tui)
  2. Heel Kick (Deng Tui)
  3. Ramble Kick (Liu Tui)
  4. External Sweep (Wai Bai)
  5. Internal Sweep (Nei Bai)
  6. Side Cut Kick (Ce Qie Tui)
Kicks - Intermediate
  1. Side Heel Kick (Ce Deng Tui)
  2. Side Toe Kick (Ce Ti Tui)
  3. Horizontal Side Cut Kick (Ping Qie Tui)
  4. Low Side Cut (Xia Qie Tui)
  5. Low Sweep (Xia Sao Tui)
  6. Step Kick (Cai Tui)
  7. Knee Press (Xi Ding)
  8. Forward Toe Press (Qian Zu Ding)
  9. Side Toe Press (Ce Zu Ding)
  1. Floor Sweep (Sao Tang Tui)
    – Forward
    – Backward
    – Forward & Backward
  2. Nei Bai & Wai Bai (Spinning)
  1. Rear Split Leg (Hou Cai Tui)
  2. Horse Rear Kick (Ma Hou Deng Tui)
  3. Hook Kick (Qiao Tui)
  1. Horse Rear Kick (Ma Hou Deng Tui)
  2. Hook Kick (Spinning)
  3. Eight Steps to Chase the Cicada (Ba Bu Gan Chan)
  4. Horse Kick (Scoop Groin Kick) (Ma Hou Tui)
Kicks - Advanced
  1. Jump Toe Kick (Tiao Ti Tui)
  2. Jump Heel Kick (Tiao Deng Tui)
  3. Internal Tornado Kick (Nei Xuan Feng Tui)
  4. External Tornado Kick (Wai Xuan Feng Tui)
  5. Jump Side Cut Kick (Tiao Qie Tui)
  6. Jump Rear Heel Kick (Tiao Hou Deng Tui)
  7. Double Heel Kick (Shuang Jiao Deng)
  8. Butterfly Kick (Xuan Zi)

Curriculum

Level 1

Lian Bu Quan (連步拳, lián bù quán) Meaning, “Continuous Stepping Sequence.” This is the most basic solo training sequence in our Long Fist system. It was trained at the Jingwu Association in China. This sequence introduces the fundamental footwork and techniques that Long Fist uses in approaching and withdrawing from an opponent. The martial applications of Lian Bu Quan introduce the student to a clear and basic concept of long range fighting.

  1. Single Low Cover Hand (單下蓋手, dān xià gài shǒu)
  2. Double Low Cover Hand (雙下蓋手, shuāng xià gài shǒu)
  3. Left and Right Intercepting Hand (左右截手, zuǒ yòu jié shǒu)
  4. Left, Right, and Low Intercepting Hand (左右下截手, zuǒ yòu xià jié shǒu)
  5. Upper Neutralizing Hand (上化手, shàng huà shǒu)
  1. Small Wrap Hand (小纏手, xiǎo chán shǒu)
  2. Roast Peking Duck (北京烤鴨, běi jīng kǎo yā)
  3. Feudal Lord Invites to Dinner (霸王請客, bà wáng qǐng kè)
  4. Upper Hooking Hand (上刁手, shàng diāo shǒu)
  5. Push the Boat to Follow the Stream (順水推舟, shùn shuǐ tuī zhōu)

Shang Xia Zhi (上下肢, shàng xià zhī) “Up-Down Limbs” is a two-person fighting sequence which teaches students how the hands are used in the White Crane style. This sequence includes 8 basic punches and blocks, but from these 8 basic movements are derived the 64 basic White Crane Hand Forms. This stage tests the first two levels: Simple & Complex.

Level 2

Gong Li Quan (功力拳, gōnglì quán) means “Power Sequence.” This is the second basic sequence trained in Northern Shaolin Long Fist. Developed by the Jingwu Association, Gong Li Quan teaches students how to generate power using the body, breath, and mind (intention).

Qi Mei Gun (齊眉棍, qí méi gùn) Meaning “Equal Eyebrow Staff,” this sequence comes from the White Crane style, and is designed using techniques practiced with a staff as tall as a student’s eyebrows. This sequence is the most basic staff sequence in White Crane and introduces students to long weapons practice.

  1. Double Sticking Hands (雙纏手, shuāng chán shǒu)
  2. Single Sticking Hand (單纏手, dān chán shǒu)
  3. Sparrow Limbs (麻雀肢, má què zhī)
  4. Low Neutralizing Hand (下化手, xià huà shǒu)
  5. Passing the Mountain Limbs (過山肢, guò shān zhī)
  1. Back Wrap Hand (反纏手, fǎn chán shǒu)
  2. Large Wrap Elbow (大纏肘, dà chán zhǒu)
  3. Turn Back to Seize the Ape (回頭擒猿, huí tóu qín yuán)
  4. Bow to Show Courtesy (鞠躬行禮, jū gōng xíng lǐ)
  5. Old Man Promoted to General (老漢拜將, lǎo hàn bài jiàng)

Shuai Jiao (摔跤), shuāijiāo) encompasses wrestling and takedowns. It is one of the 4 major categories of martial arts.

#1 Small Rollback (inside)
#2 Small Rollback (outside)
#3
#4
#5 Large Rollback (medium)
#6 Large Rollback
#7
#8 Old Man Carries the Fish on his Back
#9
#10

Level 3

Yi Lu Mai Fu (一路埋伏, yī lù mái fú) “The First Way of Ambush” is an intermediate level bare hand sequence in our Long Fist system. It introduces new kicking techniques and has a feeling of retreating & counter-attacking.

Er Lu Mai Fu (二路埋伏, èr lù mái fú) “The Second Way of Ambush,” also intermediate level, is designed to build upon the skills learned from the previous sequence.

Qi Mei Dui Gun (齊眉對棍, qí méi duì gùn) This staff matching sequence takes techniques learned from Qi Mei Gun (Equal Eyebrow Staff) and allows students to build a feeling of practicing against a partner.

10 to 15 self-chosen techniques

  1. External Up Hooking (外上鉤, wài shàng gōu)
  2. Internal Up Hooking (內上鉤, nèi shàng gōu)
  3. Low Intercepting Hand (下截手, xià jié shǒu)
  4. Crane Low Hooking Hand (鶴下鉤手, hè xià gōu shǒu)
  5. Low Neutralizing Leg (下化腿, xià huà tuǐ)
  1. Upward Elbow Wrap
  2. Wild Chicken Spreads Its Wings
  3. Low Outward Press
  4. Large Elbow Wrap
  5. Phoenix Spreads Its Wings
  6. Two Children Worship the Buddha
  7. Forward Upward Turning
  8. Old Man Carries the Fish on his Back
  9. Old Man Promoted to General
  10. Send the Buddha to Heaven
Level 4

“Roaring Tiger & Swallow” is an intermediate level sequence in our Long Fist system. This sequence has flavors of Northern Praying Mantis and its movements should be as the name implies: powerful yet agile.

Qi Xing Dao (七星刀, qī xīng dāo) This basic saber sequence introduces students to the concept of short weapons. “Seven Star Saber” comes from our Long Fist System.

Kong Shou Dui Gun (空手對棍, kōng shǒu duì gùn) This matching sequence, “Bare Hand Against Staff,” was designed to teach students about maintaining proper distance when mixing different ranged positions.

  1. Tangle Staff – Circle and Press Down (絞棍 – 轉圈下壓法, jiǎo gùn – zhuàn quān xià yā fǎ)
  2. Intercept Upward – Circle and Press Down (上架 – 轉圈下壓法, shàng jià – zhuàn quān xià yā fǎ)
  3. Slide Sideways – Circle and Press Down (側滑 – 轉圈下壓法, cè huá – zhuàn quān xià yā fǎ)
  4. Neutralize Low and Lift Upward (下化上撩法), xià huà shàng liáo fǎ )
  5. Four Points Free Sparring (四點自由對擊, sì diǎn zì yóu duì jī)

10 to 15 self-chosen counter-techniques

Evade 7 of 10 attacks

Level 5

Shi Zi Tang (十字趟, shízì tàng) means “Cross-shaped Trip” and is an intermediate Northern Shaolin Long Fist form. Initial versions of the sequence followed a cross-shaped walking pattern, like the Chinese character for the number 10 (十). Although the form evolved over time, the name was never changed.

Kun Wu Gun (崑吾棍, Kūnwú gùn) means “Kun Wu Staff.” Kun Wu is the name of a mountain in the Shandong province of China, where this form is believed to have originated from. This form is a basic staff sequence of Northern Shaolin Long Fist. The handling of the staff, application of power, and stepping all focus on long range fighting.

Escape or dodge and intercept/counter 7 of 10 attacks

Ziyou Gunfa Fanying Xunlian (自由棍法反應訓練, zìyóu gùnfǎ fǎnyìng xùnliàn) means “Freestyle Staff Reaction Training.” You and your partner must attack each other with staffs while advancing or retreating only in a straight line. You must be able to react naturally and accurately without too much guessing or anticipation. Body protective gear is required, specifically for the fingers, wrists, eyes, and head.

Chai Shou (拆手, cháishǒu) means “to take apart or analyze” & “hands,” “techniques,” or “set.” Students are expected to create a 2-person matching set based on their understanding of White Crane and Long Fist philosophies. White Crane should be used primarily in short range while Long Fist should be used in long range.

Level 6 - 1st Duan Instructor

Beng Bu (崩步, bēngbù) means “Forceful Stepping” and is a Northern Shaolin Long Fist barehand form. Although there are many similarities to the Beng Bu of the Praying Mantis style, this form is an alternative version trained in Long Fist.

Sha Shou Jian (殺手鐧, shāshǒu jiǎn) means “Killing Hands Rods” and is sometimes also called Shuang Jian (雙鐧, shuāng jiǎn), meaning “Double Rods.” It is a Shaolin White Crane double-weapon form. The rods can be either wood or metal. Techniques in this form can be readily applied to other double weapons, including double saber, double sword, and double hook sword.

Escape or dodge and counterattack 7 of 10 attacks while using a belt. Using the belt involves deflection and wrapping techniques.

Ziyou Gunfa Fanying Xunlian (自由棍法反應訓練, zìyóu gùnfǎ fǎnyìng xùnliàn) means “Freestyle Staff Reaction Training.” You and your partner must attack each other with staffs while moving in either a straight line or circles. Both linear and circling techniques must be present. Sticking and coiling techniques should be applied in defense, and your reaction should feel comfortable and natural. Students should wear protective gear, particularly for the fingers, wrists, eyes, and head.

Gun Dui Shuang Jian (棍對雙鐧, gùnduì shuāngjiǎn) means “Staff vs. Double Rods.” At this level, students must have a firm grasp of fundamental Shaolin White Crane principles and should be capable of constructing a 2-person matching set based on Qi Mei Gun and Sha Shou Jian. The applications presented must be realistic, practical, and logical.