TAI CHI

Introduction to Yang Style Tai Chi

M a s t e r S i m o n Wo n g
 PUBLISHED BY YELLOW DRAGON LIMITED

British Library Cataloguing in Publication Data

Wong, Simon, 2001

Introduction to Yang Style Tai Chi

1. Martial Arts I.Title : Introduction to Yang Style Tai Chi

© Simon Wong, 2001

All rights reserved.

No part of this book may be reproduced in any form or by any

means, electronic or mechanical, without prior permission in
writing from the publisher.

Yellow Dragon Ltd accepts no liability for any injury or illness caused through the practice of the
techniques described in this book.

We recommend that you visit our premises in London for personal training, where you will be fully
covered by AMA insurance.

Written by Master Simon Wong

Models: Tania Levin, Desmond Williams (Yellow Dragon)

Jenni Bates (Needham and Hanson)
Photography: Master Simon Wong & Charles Pycraft
Design and Layout: Gareth Jones, Master Simon Wong & Michael Theodoulou
Proof-reading and editing: Dr. R.W. Dyson
Contributors: Dr.Clinton Orr Ph.D., Dr R.W Dyson Ph.D., Darius Sokolov MSc
Tmothy Hatton, Gareth Jones
 CONTENTS
Introduction

Preface by Dr Clinton Orr, Ph.D 4

The Origins of Tai Chi 5
Yang Style Tai Chi 6
Family Tree 7

Warm up exercises

Neck 9
Arms 11
Knees 12

Chi Kung Breathing Exercises

The Dantiens & Internal Energy Circulation 15

Main Meridians and Meridian Junctions 16
Pressure Points 17
Holding the Tai Chi Ball 18
Changing the Tendons 20
Wu Chi 21
Pushing the Clouds 24
Golden Rooster 28

Tai Chi Chi Kung Exercises

Tai Chi Walk 33

Tracing Clouds 35
Brush Knee Twist Step 38
Grasping the Sparrow’s Tail 43

Tai Chi Short Form

The Form 50
Guidelines for Practising Tai Chi 92

Tai Chi Form Applications

Block Punch 94
Wrist Lock 96
Block and Strike 98
Deflect Punch 100
Break Lock and Push Opponent 102
Break Stranglehold 105
Block Punch and Strike to Face 108
Break Wrist Lock and Strike to Face 110
Block Punch, Knee to Face 113
Block Punch, Kick to Head 115
Turn, Block and Punch 119
Block Kick and Strike 121
Stop Arm Break 123
Arm Lock 127
Block Punch to Face and Strike 129
INTRODUCTION

PREFACE
W
hen people
ask me the
difference
between
Karate and Kung Fu, I often
quip, with all due respect, that
Karate is stiff and Japanese and
Kung Fu is loose and Chinese.
Several months into my Kung
Fu training at the Yellow Dragon
Centre it was emphasised that I
should begin to learn Tai Chi as
well, as I was getting too rigid. I
was learning fairly well about the
economy of movement - a block
and strike in one - but I needed to
become more like a supple reed,
and not like a brittle wood which
does not bend but breaks. While
part of what makes Yellow
Dragon Fist Kung Fu unique is
that it incorporates elements of
Yang Family Tai Chi, clearly I
was becoming unbalanced. I had
been seeking overall balance in
my hurried life when I very first
came to the Centre. Now it was
time to balance what I was
learning inside the Centre.
The Tai Chi class began
similarly to the Kung Fu class.
We closed our eyes, and with the
scent of incense buoyed along by
the breeze and trickling water
from the aquariums around the
room and our feet on the wood
warehouse floor, we began our
Chi Kung breathing (legs gently
bent, arms around a tree). We
tapped into something so soft and
simple that it's overlooked by
many people. I do not know how
many breaths I have left, but
hopefully more than I can count.
All of my breaths (from the
stomach through the nose) now
add to my health and don't
borrow from it - and that is a hint
of eternity.
Imagine doing something as
slowly, slowly as possible.
Whether we think of it as kinetics
or aesthetics, the timeless Tai Chi
walk gives us a much better
understanding of the balance,
grace and power of our own
gravity and energy. With the
outside world moving so fast,
internal equilibrium comes from
slowing down at times. Knee­
jerk movements can be necessary
(indeed Kung Fu teaches us new
instincts in this sense), and from
them we learn that unthinking
movement is possible. But so
refreshingly clear yet focused is
the mind and body that we can be
moving at a barely discernible
speed without thinking about it at
all. As the years and world flash
by it becomes more and more
important to lose oneself at times
in the slowness of one's actions.
Sifu Wong's most impressive
movement, I believe, is a pushing
of the arms straight out in front
4
as he steps. The sound he gets
from the air is as a master to a
wind instrument.
With the Yang Family form we
try to float in and carve out the
air around us. We can only
attempt to get Sifu's sound out of
the air by totally relaxing and
then snapping forward. And we
can only correctly arrive at this
rather sudden movement by
warming up internally with these
slow beginnings. Forget about
muscle and lungs, heaving and
deliberate. Breathing out from
the stomach through the nose at
the same time that we step, with
our tendons whipping forward is
true power and not mere
exertion.
The Yellow Dragon arts
practiced in a balanced
environment are in part what
good music should be: tight but
loose.
Dr Clinton Orr Ph.D.
Graduate of Cambridge
University, Tai Chi and Kung
Fu student of Master Wong for
many years.
INTRODUCTION
The origins of Tai Chi
A
ccording to one
well-known story,
Tai Chi Chuan
was the invention
of the Taoist martial artist Chan
Sang-Feng, inspired by
observing a battle between a
crane and a snake over a morsel
of food. Each time the crane
lunged for the snake, it would
coil back out of reach. Each time
the snake extended itself in a
counter-attack, the bird
would step back and
sweep the attacker
away with its wings.
According to various
commentators, Chan
Sang-Feng was a Taoist
monk of the Wudang
temple in western China,
and may have lived at some
time from 970 to 1450 AD.
Others have maintained that
there was no such individual, and
different Tai Chi schools and
styles have their own favourite
theory or founder legend. In any
case, it is almost certainly not the
case that Tai Chi Chuan was the
‘invention’ of any one historical
or mythical figure. What Chan
Sang-Feng did, if it was he, was
rather to draw upon and bring
together a number of ancient
traditions of martial arts, exercise
systems, and methods of spiritual
cultivation.
Of these we can point in
particular to the ‘hard style’
Kung Fu fighting systems of the
Buddhist monks of the Shaolin
temple, and the chi kung
techniques of breath control and
of ‘marrow washing and sinew
training’. By the time of Chan
Sang-Feng,
these chi gung techniques had
been developed by the Shaolin
monks and by Taoist masters, in
Wudang mountain and
elsewhere, to a very deep level.
They were practices that went
beyond strengthening the body ­
they were intended to envigorate
the chi, prolong life, and aid the
ultimate goal of achieving
5
enlightenment. Again, the chi
gung and Kung Fu systems have
INTRODUCTION
their own legendary origins - in
the Buddhist tradition, they are
traced back to the arrival from
India of Da Mo (Bodhidharma in
Sanskrit) at the Shaolin temple in
the sixth century AD. Although
the Da Mo story suggests the
influence of Indian yoga and
meditation practices, it is also the
case that there are earlier
mentions of indigenous Chinese
exercise systems, sometimes
based on the movements of
animals, and traditionally
reaching as far back as
the fabled Yellow
Emperor.
Coming back to
more recent history,
all the main styles of
the art we now know
as Tai Chi can be traced
to Chen village in Wen
county, Henan province.
Chen village, like many in
China, was so called because all
its inhabitants shared the
surname Chen, and the Chen clan
guarded their Tai Chi jealously
from outsiders. Although the
tradition is that Tai Chi was
taught to the Chen villagers by a
master trained in the lineage of
Chan Sang-Feng, and the
similarities between Tai Chi and
Wudang internal arts seem to
Introduction to Yang Style Tai Chi Master Simon Wong

bear this out, there are others after hearing of the power of the fighter who did much to

who believe that Tai Chi was
indigenous to Chen village.
Whilst Chen style Tai Chi still
exists today, and is nowadays
taught outside the family village,
it was the development of the
new Yang style Tai Chi from the
Chen heritage that brought Tai
Chi to prominence in China, and
later generations of the Yang
family who brought the art to the
west.
Yang Style Tai Chi Chuan
Chen family martial art. Yang
persuaded Chen Chang Xin to
teach him the art when, after
spying on the master training his
students at night, he was able to
demonstrate a higher level of
skill than any of the official
pupils. After years of study, Yang
returned to his home village of
Yung Nien where he acquired a
reputation as ‘Yang the
invincible’, defeating all
challengers yet baffling them
with the softness of the style. On
INTRODUCTION
popularise Tai Chi in his travels
within China, and was also
invincible. In his public classes,
Yang Cheng-Fu taught a
simplified version of the original
Yang form, evenly paced and
without flying kicks and the
strength explosions (Fa Jing) that
are the summit of Tai Chi combat
training. This form is the
ancestor of most of the Yang
style Tai Chi taught today. Yang
Cheng-Fu’s oldest son was Yang
Shou-Chung (also
Yang Chen-

T he
taught in this
book is a version of
Yang style Tai Chi
Chuan, of which
M a s t e r
Wong is a sixth generation
master. Although the style has
developed, and variants of it
have diverged as it has been
passed down through
generations, it is
recognisably the creation of its
founder Yang Liu-Sim (also
called Yang Lu-Chan, Yang Fu-
Kui). Yang Liu-Sim’s teacher
was Chen Chang Xin of Chen
village. According to one story,
Yang Liu-Sim (1799-1892) was
a poor farmer’s son
obtained work as a servant in
Chen Chang Xin’s household
system
the basis of this reputation, Yang
was invited to teach at the
imperial court in Peking, where
he had the chance to test his style
six against the greatest fighters from
still all over China, and, so they say,
remained undefeated.
Master Wong’s lineage stems
from Yang Liu-Sim’s third son,
Yang Kim-Hou (also called Yang
Jian-Hou), who with his brother
Yang Ban-Hou continued to
teach the imperial court and
who maintain their father’s legacy.
Yang Kim-Hou’s third son Yang
Cheng-Fu was another renowned
6
Ming),
taught
father’s
who
his
style
widely from
his base in Hong Kong
and established the
International Tai Chi Chuan
Association (ITCCA). Master
Wong’s teacher was Master Chu
King-Hung, one of Yang Shou-
Chung’s three closest disciples
and his successor as head of the
ITCCA.
Darius Sokolov MSc
Graduate of LSE and Tai Chi
and Kung Fu student of Master
Wong for many years.
Introduction to Yang Style Tai Chi Master Simon Wong

INTRODUCTION
YELLOW DRAGON TAI CHI FAMILY TREE

CHEUNG SAN FUNG

(960 - 1126AD)

VARIOUS TAOISTS
DETAILS UNCERTAIN

CHEN CHANG-XING
(CHEN STYLE) (1771 - 1853)

YANG LIU-SIM
(YANG STYLE) (1799-1872) YANG CHEN-FU

YANG KIM-HOU
(1839-1917)

YANG CHEN-FU
(1883-1936)

CHU KIM-HING
YANG SOW-CHUN &SIMON WONG

CHU KIM-HING

MASTER SIMON WONG

This family tree includes only the main proponents of the style that we have knowledge of and is not
intended to be comprehensive.

7
WA R M - U P

EXERCISES

WARM-UP EXERCISES

WARMUP EXERCISES
1 Stand relaxed, with your feet shoulder width apart and legs slightly bent. Your back should
be straight with your hands relaxed and placed on your waist.

Turn your head slowly to the left then to the right, while keeping the rest of your body straight and facing
forward. Repeat 10 times.

2 From the same position this time lower your head forward bringing your chin toward your
chest, then slowly lift your head up and backward. Repeat 10 times.

Introduction to Yang Style Tai Chi Master Simon Wong

WARMUP EXERCISES
3 Next, in the same stance rotate your head slowly in a circular motion clockwise 10 times then
anti-clockwise 10 times.

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Introduction to Yang Style Tai Chi Master Simon Wong

WARMUP EXERCISES
4 Again in the same stance, rotate your arms forward slowly 10 times, then rotate backward
slowly 10 times. Keep your shoulders loose and relaxed.

5 This time place your hands on your lower back and gently rub the area for a few seconds.

Rotate your waist and hips slowly in a circular motion, clockwise 10 times then anti-clockwise 10 times.

Your legs should be fairly straight during this exercise in order to stretch the hamstrings.

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Introduction to Yang Style Tai Chi Master Simon Wong

WARMUP EXERCISES
6 With feet together, bend your knees. Lightly rub the back and the front of the knees to help warm
up the joints.

Place your hands just above the kneecap and rotate slowly in a circular motion clockwise 10 times and
then anti-clockwise 10 times. Be sure to keep your back straight.

7a Standing with your feet together, raise your left leg, placing your left hand on your left knee
and your right hand on your waist. Rotate your left leg from the knee clockwise 10 times, then
anti-clockwise 10 times.Then stretch your toes forward and backward.

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Introduction to Yang Style Tai Chi Master Simon Wong

WARMUP EXERCISES
7b Change to your right leg and repeat the exercise.

After completing these exercises relax and lightly shake your arms and legs.

13

T A I C H I

C H I K U N G

THE DANTIENS & INTERNAL ENERGY CIRCULATION

Top Dantien A Taoist

drawing
Jade Gate
showing
internal
Heavenly Fire energy
of the Heart Middle gate circulation

Middle Dantien

Lower Dantien

TAI CHI CHI KUNG

Lowest gate

MAIN MERIDIANS AND MERIDIAN JUNCTIONS

The Eight Meridians (mei means Channel)

1. Dumei: Beginning at the pernium and rising up the back along

the center line of the body, this channel rises over the scalp and
down the forehead and ends at the upper palate of the mouth.

2. Renmei: From the tip of the tongue, this channel descends

along the center line of the front of the body to the back of the
pernium.

3. Chongmei: This channel rises vertically from the pernium to

the top of the head connecting the three dantiens.

4. Daimei: This meridian encirlces the waist like a belt.

5. Yangyumei: From a point on the dumei these channels travel

bilaterally along the back of each arm, around the tip of the middle
fingers, along the inside of the middle fingers to the point laogong.

6. Yinyumei: From the laogong point of the palm, these meridans

travel along the inside of each arm, curve across the pectoral
muscles, descend through the nipples, and connect with the
renmei.

7. Yangqiaomei: These meridians begin at the perineum and

emerge onto the front of each leg. They descend the front of a leg
to the point known as yongquan.

8. Yinqiaomei: From the soles of the feet, these two meridians rise
up the inside surface of each foot, loop around the ankles, and
ascend the inner thighs back to the perineum.

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Introduction to Yang Style Tai Chi Master Simon Wong

Junction Points Along the Eight Meridians

1. Huiyin: This point between the legs and halfway between

the genitals and the anus is the junction for the dumei, renmei,
chongmei, yangqiamei, and yinqiaomei.

2. Mingmen: This point along the dumei, at the point directly

behind the navel. It is where the daimei intersects with the
dumei.

3. Gaohuang: This point is along the dumei between the

shoulder blades, directly behind the heart. It affects the heart
and lungs.

4. Niyuan: This point is on the top of the head in the very

middle. It is the upper junction point for the chongmei with the
dumei.

5. Laogong: This point is on each palm, where your middle

finger touches your palm.

TAI CHI CHI KUNG

6. Shenque: This point is the navel and is the junction for the
renmei and daimei.

7. Yongquan: This point is on the sole of each foot. It is

along a line between the middle toe and the heel, and is about
two-thirds of the way forward from the heel.

PRESSURE POINTS

16
CHI KUNG BREATHING EXERCISES
Holding the Tai Chi Ball It is important to keep the

C
hi Kung is
shoulders relaxed as beginners
an ancient
system of S tand with your feet shoulder
width apart, arms relaxed at
your side. Your back should be
will naturally hunch
shoulders using the shoulder
their

deep breathing muscles to hold the posture. This

straight, knees slightly bent with
exercises. Its history your head facing forward
should be avoided and the whole
of your body should be kept
can be traced back (imagine being suspended by a
relaxed.
over 3000 years to string from the top of your head)
Once standing in the correct
ancient China. posture you should then
Through the concentrate on your
development of breathing. Keep your

TAI CHI CHI KUNG

mouth closed with your
Chi Kung,
tongue touching the roof
many seemingly of your mouth (this is to
impossible tasks allow the chi to circulate
can be achieved. freely round the body).
These Chi Kung When breathing in you
should breathe from the
exercises will
stomach area and not the
cause one’s chest. As you breathe in
h o r m o n e the stomach is inflated and
secretion to when you breathe out the
a c c e l e r a t e, stomach deflates.
This allows the breath to
enhancing
reach the dantien area
one’s health, energy and your body relaxed.
(located a couple of inches below
and sexual prowess. Slowly raise your arms in front
the navel).
With prolonged of you to shoulder height, with
This exercise should initially
elbows pointing out but down
practice one will be slightly. Your palms should be
be be practiced for a couple of
minutes, increasing the more
able to enjoy facing inward toward your chest,
you practice.
warmth, prolonged with your fingers open slightly.
life and regain The posture should resemble

youthfulness. someone hugging a large tree.

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Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

2 From the previous posture (holding the
Tai Chi ball) slowly lower your arms to the 3a
Now place one hand on top of the
other (right hand on top of left for men, left
dantien, (located a couple of inches below the hand on top of right for women).

navel) keeping them in the same position. Continue

breathing as before.

3b Sink your body weight to the right,

breathing in... 3c ...then slowly turn your body to the right
breathing out.

18

Introduction to Yang Style Tai Chi
3d Sit back sinking your weight onto your
left leg, breathing in...
4a Stand with your feet shoulder width
apart, your arms relaxed at your side. Your
back should be straight, knees slightly bent, with
your head facing forward.
19
Master Simon Wong
TAI CHI CHI KUNG
3e ...then turn your body to the right,
breathing out. Repeat 10 times.
After completing the breathing exercise lightly
shake your arms and legs.
4b Slowly raise your arms up in front of you
palms facing up and breathe in (breathe as
previously described) until your arms reach
shoulder level.

Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

Relax, returning to the original position.
4c Breath out slowly, bringing your arms
downward, palms facing down. As you do
so bend your knees slightly.
Repeat 5 times

ADDITIONAL EXERCISES
Changing the Tendons
T his is an exercise developed by the
Shaolin monks to greatly increase the
strength in the shoulders and arms. With
repeated practice your bones and tendons will
become much stronger.
Stand with your feet parallel, shoulder
distance apart and facing forward.
Bring your arms up in front of you, joining
your thumbs and index fingers to form a
“triangle” between your hands. Hold your
arms out straight, looking through the gap in
your hands.
Breathe as previously described, with the tip
of your tongue touching the roof of your
mouth.
Concentrate on your breathing and hold the
position for as long as you can. Over
subsequent practices try to hold the position
for progressively longer each time. When you
can do this for one hour your arms will be very
powerful!

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Introduction to Yang Style Tai Chi Master Simon Wong

WU CHI

By using the Yin to help the

Yang, and the Yang to help the
Yin, this exercise moves the
chi and the blood throughout
the whole of the body, and
builds the store of chi in the
dantien.

TAI CHI CHI KUNG

Men should begin with the left hand just below the
belly button with the right hand on top, women
with left hand on top of right. Breathe as
previously described.

From here bring your arms outward and upwards, Move your arms up past the chest...
breathing out.

21

Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

and begin to extend the arms from the elbow... ...until completely straight.

Move your arms inward, breathing in as you do

so...

22

Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

...and back down towards the dantien...

...until back in the starting position.

The exercise should be done 7 times.

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Introduction to Yang Style Tai Chi Master Simon Wong

PUSHING THE CLOUDS

TAI CHI CHI KUNG

Begin with feet shoulder distance apart, arms at
side, body relaxed.

Breathing in, bring the arms up as if scooping up When your hands become level with your face...
the air.

24

Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

...move the arms outward... ...and down to the side, breathing out.

Bring your arms up once again, scooping up the air

and breathing in....

25

Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

...until your hands are level with your face again. This time when you breathe out, push your arms
out in front of you, palms outward...

...then breathe in, bringing your arms into your

chest.

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Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

Now bring your arms down, hands in front of your
body. Breathe out as you do so.

Finish in the same position that you began.

Practice this exercise a total of 7 times.

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Introduction to Yang Style Tai Chi Master Simon Wong

GOLDEN ROOSTER
S TA N D I N G O N O N E L E G

Through this exercise you will

learn to move the chi in 3
different directions. It will also
greatly aid your balance.

TAI CHI CHI KUNG

Begin with arms at side, body relaxed, feet
shoulder distance apart.

Step forward with your right leg. Move your right hand up, bending your arm at the
elbow, and breathe in.

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Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

Move your arm up until it is level with your Now begin to lift up your left leg, moving your
shoulder. right arm down by your side, and your left arm up.

Continue until your knee is level with your waist

and your left hand is in front of your face. Make
sure your fingers are pointing upward. Your right
hand is level with your groin, palm facing down.

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Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

Bring your leg down slowly, touching down with
your heel first. Breathe out while you do so.

Now begin to move your right arm up, breathing ...bringing your right leg off the ground...
in...

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Introduction to Yang Style Tai Chi Master Simon Wong

TAI CHI CHI KUNG

until level with your waist. Your right hand should
be level with your face, fingers pointing up. Your
left hand should be in front of your groin, palm
facing down.

31

TAI CHI
EXERCISES
 TAI C HI E XERCISES
TAI CHI WALK
This exercise should be done
as slowly as possible, paying
attention to balance and
coordination. As the walk is
performed your body and
head should stay on the same
level without coming up
between each step. Try to
focus on your breathing as
previously explained. 1a Begin with your feet together, arms
relaxed with hands on your waist.
Your back should be straight with head facing
forward.

TAI CHI EXERCISES

1b Keeping your body relaxed, slowly raise

your right leg, stepping forward. 1c As the heel of your right foot touches the
floor transfer all your weight onto it.

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Introduction to Yang Style Tai Chi Master Simon Wong

1d Now raise your left leg slowly, lifting the

heel of the foot first, then the toe. 1e Bring the left knee up slowly.

TAI CHI EXERCISES

1f Step forward and place the left heel

on the ground. 1g Now transfer all the weight onto your left
leg, and begin to bring the right foot up
again. Continue this sequence going forward for 10
steps then repeat the process going backward for
10 steps.

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Introduction to Yang Style Tai Chi Master Simon Wong

TRACING CLOUDS

A continuous flowing
movement that will gently
exercise the wrists and spine,
whilst aiding balance and co­
ordination.

Start in a position with feet parallel, shoulder width

apart. Bring your left arm out to the left side, palm
facing you. Your right arm should be in front of
your body, palm facing down. Your weight is
shifted slightly onto your left leg, and your hips
turned 45˚.

TAI CHI EXERCISES

Begin to move your left arm down slowly. At the As your arms move, follow your right hand with
same time bring your right arm up, turning your your eyes and begin turning your body slowly to
palm to face your body. the right.

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Introduction to Yang Style Tai Chi Master Simon Wong

Continue this movement... ...turning your hips 45˚ to the right, shifting your
weight slightly onto your right leg. Your right arms
moves out to the right side of your body, palm
facing you, with your left arm moving in front of
your body palm down.

TAI CHI EXERCISES

From here the movement is repeated in reverse,

turning your body to the left side whilst moving
your right hand down and your left hand up.

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Introduction to Yang Style Tai Chi Master Simon Wong

Now repeat the movement a further 6 times.

TAI CHI EXERCISES

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Introduction to Yang Style Tai Chi Master Simon Wong

BRUSH KNEE TWIST STEP

The purpose of this exercise is

to build the store of chi in the
lower dantien.

Begin with arms at side, feet shoulder distance

apart.

TAI CHI EXERCISES

Step forward with your left leg... ...bringing your left hand out in front of your body.
Breathe out as you move.

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Introduction to Yang Style Tai Chi Master Simon Wong

Move your left hand over your Begin to bring your right arm back, breathing in...
right, palms facing each other to “hold the ball”.

TAI CHI EXERCISES

...turning your body 45˚ to the right. Start to push forward with your right hand, with the
palm of your left hand parallel to the ground.
Follow your hand with your eyes as you move it Breathe out as you move.
back.

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Introduction to Yang Style Tai Chi Master Simon Wong

As you extend your arm, shift your weight forward.

TAI CHI EXERCISES

Now the movement is repeated on Turn your body 45˚ to the left, bringing the toe of
the other side. Begin to sink your weight back onto your left foot up.
your right foot, breathing in.

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Introduction to Yang Style Tai Chi Master Simon Wong

As you turn, move your right hand Bring your left hand up until it is next to your ear,
down and your left hand up. your right hand by your groin.

TAI CHI EXERCISES

Begin to step forward with your right ...pushing out with your left hand and breathing
leg... out...

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Introduction to Yang Style Tai Chi Master Simon Wong

..moving your right hand to the Transfer your weight forward and push out your
side of the body. left arm...

TAI CHI EXERCISES

...until it is fully extended in front of

you.

Practice the movement 7 times in total.

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Introduction to Yang Style Tai Chi Master Simon Wong

GRASPING THE
SPARROW’S TAIL
This is another exercise to
build the store of chi in
the dantien.

Begin with feet shoulder distance apart.

TAI CHI EXERCISES

Move your right hand across to the left of your Step forward with your right leg...
body.

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Introduction to Yang Style Tai Chi Master Simon Wong

...moving your hands out in front of your body. From here turn your hands so that the
Breathe out as you move. left palm is facing up, the right palm facing down.

TAI CHI EXERCISES

Your hands now move into the left side of ...as if you were pulling something
your body... toward you. Breathe in.

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Introduction to Yang Style Tai Chi Master Simon Wong

Then with your left hand touching your right

wrist...

TAI CHI EXERCISES

push your hands back out in front of ...until your arms are straight. Breathe out as you
you... do this.

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Introduction to Yang Style Tai Chi Master Simon Wong

Now your hands separate.. ..and pull inward towards your body.

TAI CHI EXERCISES

Breathe in as you move your hands and shift your Make sure your fingers are pointing downward.
weight backward onto your left leg.

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Introduction to Yang Style Tai Chi Master Simon Wong

Now push your hands away from your Keep your fingers pointed upward...
body, breathing out.

TAI CHI EXERCISES

...and shift your weight forward again. Extend your arms in front of your body...

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Introduction to Yang Style Tai Chi Master Simon Wong

...and turn your hands so your palms are facing Hold the ball.
down.
Relax and repeat exercise 6 more times.

TAI CHI EXERCISES

48
T A I C H I

S H O RT F O R M

TAI CHI SHORT FORM

1a Begin with your feet together.

1b Bow (right hand fist, left hand palm)

TAI CHI FORM

2a Open feet to your left, shoulder width

apart. Make sure your feet are parallel. 2b Bring both arms up slowly...

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Introduction to Yang Style Tai Chi Master Simon Wong

2c ...keeping them relaxed...

2d ...until level with your shoulders, fingers
pointing downward.

TAI CHI FORM

2e Now begin to lower your arms, with

fingers pointing upwards. 2f As your hands pass your chest, bend your
knees slightly.

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Introduction to Yang Style Tai Chi Master Simon Wong

3a Your right hand now comes around in a

small clockwise circle and makes a fist. 3b
ground.
Bring your left hand across to grip your
right wrist, with just the toe touching the

TAI CHI FORM

3c ...at the same time moving your left foot

next to your right 3d At this point most of your weight is on the
right foot.

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Introduction to Yang Style Tai Chi Master Simon Wong

4a Now step forward and outward with

your left foot. 4b You should step so that your left foot is
shoulder width from your right, and the
same distance forward.

TAI CHI FORM

4c As you step, your left arm moves out in

front of your body, slightly bent with palm
facing you; your right arm moves to the right side
4d Your weight should be centred, your
front leg bent so that your knee is over
your toe, and the back leg slightly bent.
of your body, palm facing the floor.
Make sure that your shoulders are straight.

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Introduction to Yang Style Tai Chi Master Simon Wong

5a Shift your weight onto your left leg...

5b
ground.
...turning your hips 90˚ to the right, with
just the toe of your right foot touching the

TAI CHI FORM

5c As you turn, your hands come together...

5d ...“holding the ball” in front of your body.

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Introduction to Yang Style Tai Chi Master Simon Wong

5e Now place the heel of your right foot

where the toe had been, and transfer your
weight forward.
6a
down.
From here turn your hands so that the
left palm is facing up, the right palm facing

As you shift your weight, your left foot turns in

45˚.

TAI CHI FORM

6b Your hands now move into the left side of

your body... 6c ...as if you were pulling something
toward you.

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Introduction to Yang Style Tai Chi Master Simon Wong

7a Then with your left hand touching your

right wrist... 7b ...push your hands back out in front of
you...

TAI CHI FORM

7c ...until your arms are straight.

8a Now your hands separate..

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Introduction to Yang Style Tai Chi Master Simon Wong

8b ...and pull inward towards your body.

8c As you move your hands, shift your
weight backward onto your left leg.

TAI CHI FORM

8d Make sure your fingers are pointing

downward 9a Now push your hands away from your
body...

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Introduction to Yang Style Tai Chi Master Simon Wong

9b ...keeping
upwards...
your fingers pointing
9c ...and shifting your weight forward again.

TAI CHI FORM

10a Now begin to shift your weight onto

the back foot... 10b ...keeping both hands out in front of
you.

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Introduction to Yang Style Tai Chi Master Simon Wong

10c Bend your left arm inward...

10d ...and turn your body to the left...

TAI CHI FORM

10e ...keeping your left leg still and turning

your right foot in line with your body. 10f As you turn your body, your arms move
loosely with your left arm straightening
and your right arm bending inward.

As you move, follow your hands with your eyes.

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Introduction to Yang Style Tai Chi Master Simon Wong

11a Sit your weight onto your right leg...

11b ...and turn your body back to the right...

TAI CHI FORM

11c ...bending your left arm inward and

straightening your right arm. 12a Turn your right hand palm up and
bring your fingers into a tight bunch.

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Introduction to Yang Style Tai Chi Master Simon Wong

12b Bend your arm inward, as if you

were going to touch your shoulders with
your finger.
12c
side...
Just before touching the shoulder
sweep the hand down and out to the

TAI CHI FORM

12d ...and extend the arm horizontally. As

you do this movement your left hand
passes in front of your face, palm facing you like a
12e At the same time transfer your weight
onto your right leg.

mirror.

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Introduction to Yang Style Tai Chi Master Simon Wong

12f As your left hand passes in front of your

face, step and turn 90˚ to the side with
your left leg...
12g ...stepping across slightly wider than
shoulder distance.

TAI CHI FORM

13a Touch your left foot down gently, heel

first, and transfer your weight so it is
distributed evenly on both legs.
13b As you shift your weight, push out
with your left hand, ensuring that the
palm is vertical, and turn your right foot inward
45˚.

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Introduction to Yang Style Tai Chi Master Simon Wong

14a From here your right foot turns

outward 45˚. 14b Bend down, sinking your weight
onto to your right leg. As you go down
turn your left foot in 45˚, keeping the leg slightly
bent.

TAI CHI FORM

14c Keeping your right arm extended

behind you, touch the bottom of your
right foot with your left hand.
15a From here turn your left foot outward
45˚, and begin to move your weight
forward. Your right hand turns so your wrist is
pointing down.

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Introduction to Yang Style Tai Chi Master Simon Wong

15b Leading with your left hand, begin to

bring your right knee up slowly 15c Keeping the fingers bunched together,
bring your right hand up...

TAI CHI FORM

15d ...as if striking someone under the

chin. 16a
other.
Now bring your right elbow down,
and your right knee up, to touch each

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Introduction to Yang Style Tai Chi Master Simon Wong

16b With your left hand block the groin,

palm down. 17a Bring your right leg down...

TAI CHI FORM

17b ...placing your right foot on the

ground, heel first. 17c With the left arm leading...

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Introduction to Yang Style Tai Chi Master Simon Wong

17d ...bring your left knee up.

18 Your left elbow comes down to touch
your left knee, with your right hand
blocking the groin, palm down.

TAI CHI FORM

19a Step back with the left leg...

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Introduction to Yang Style Tai Chi Master Simon Wong

19b ...placing the toe your of left foot on the

ground first... 19c ...then transfer your weight so that
70% is on the back leg, with just the
heel of your right foot touching the ground.

TAI CHI FORM

20 Block down with your left hand and strike

toward the throat with the right hand, palm
up and fingers closed.
21a Now place your right foot flat on the
floor and bring your left hand up behind
your right hand, palms facing you.

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Introduction to Yang Style Tai Chi Master Simon Wong

21b Flick and turn both hands outward...

21c ...and move your arms out to the side
of your body, following your left hand
with your eyes.

TAI CHI FORM

21d Bring your left leg up...

21e ...and kick with your left leg so that
you touch your left hand with the
outside of your foot.

This kick is from the hips in a clockwise circular

motion outward.

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Introduction to Yang Style Tai Chi Master Simon Wong

22a Step down with your left leg in front...

22b ...and bring your hands up...

TAI CHI FORM

22c ...right hand behind left...

22d until they are in front of your face
again.

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Introduction to Yang Style Tai Chi Master Simon Wong

23a Flick and turn your hands outward...

23b
hand.
...and move your arms out to the side
again, this time following your right

TAI CHI FORM

23c Kick as before, this time with your

right leg... 23d ...then step down with your right leg
in front.

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Introduction to Yang Style Tai Chi Master Simon Wong

23a Now begin to step forward with your

left leg... 23b ...bringing your left hand up...

TAI CHI FORM

23c ...and keeping your weight on your

right leg. Your arms should be in front
of your body, with just the heel of your left foot
24a Now quickly turn 180˚ to the right.

touching the floor.

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Introduction to Yang Style Tai Chi Master Simon Wong

24b 24c

TAI CHI FORM

24d As you turn your right hand makes a

fist... 24e ...and you transfer your weight onto
your left leg, with just the heel of your
right foot touching the floor.

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Introduction to Yang Style Tai Chi Master Simon Wong

25a Punch down with your right hand...

25b ...blocking the centre of your chest
with the left hand.

TAI CHI FORM

26a Step forward with your left leg...

26b ...bringing your arms out in front of
you...

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Introduction to Yang Style Tai Chi Master Simon Wong

26c ...with most of your weight on your

right leg, and just the heel of your left
foot touching the floor.
27a
the ball”.
Move your left hand over your
right, palms facing each other to “hold

TAI CHI FORM

27b Begin to bring your right arm back...

27c ...turning your body 45˚ to the right.

Follow your hand with your eyes as you move it

back.

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Introduction to Yang Style Tai Chi Master Simon Wong

27d As your hand comes up to your head,

bring your left knee up off the ground,
in front of the groin.
28a Step down and start to push forward
with your right hand, with the palm of
your left hand parallel to the ground.

TAI CHI FORM

28b As you extend your arm, shift your

weight forward. 29a Now the movement is repeated on
the other side. Begin to sink your
weight back onto your right foot.

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Introduction to Yang Style Tai Chi Master Simon Wong

29b Turn your body 45˚ to the left,

bringing the toe of the left foot up. 29c As you turn, move your right hand
down and your left hand up.

TAI CHI FORM

29d Bring your left hand up...

29e ...until it is next to your ear, your right
hand by your groin.

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Introduction to Yang Style Tai Chi Master Simon Wong

30a Begin to step forward with your right

leg... 30b ...pushing out with your left hand...

TAI CHI FORM

30c and moving your right hand to the

side of the body. 30d Transfer your weight forward...

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Introduction to Yang Style Tai Chi Master Simon Wong

30e ...pushing your left arm out...

30f ...until it is fully extended in front of
you.

TAI CHI FORM

31a Begin to sink your weight back onto

your left foot... 31b ...turning your body 45˚ to the right,
bringing the toe of the right foot up.

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Introduction to Yang Style Tai Chi Master Simon Wong

31c Bring your left hand up to your ear,

and move your right hand in front of
your groin, palm down.
31d Begin to step forward with your left
leg...

TAI CHI FORM

31e ...pushing out with your right hand...

31f ...and moving your left hand to the side
of your body.

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Introduction to Yang Style Tai Chi Master Simon Wong

31g Extend your right arm and shift your

weight forward. 32a Now sink your weight onto your right
foot again...

TAI CHI FORM

32b ...moving your left hand up and your

right hand down. This time your right
hand makes a fist.
32c
body.
Your left hand comes up to your ear,
with your right hand in front of your

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Introduction to Yang Style Tai Chi Master Simon Wong

33a Now begin to step forward with your

right leg... 33b ...moving your right hand in an arc
round to your left side.

TAI CHI FORM

33c Your hands come into your right side...

33d ...with your right fist touching your left
palm.

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Introduction to Yang Style Tai Chi Master Simon Wong

34a Then bring your left hand under your

right arm, fingers pointing upwards. 34b Now step forward with your left leg...

TAI CHI FORM

34c and punch out with your right hand.

34d As you punch your right arm brushes
past your left hand.

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Introduction to Yang Style Tai Chi Master Simon Wong

34e Shift your weight forward and extend

your arm fully. 35a Now bring your left hand under your
right arm, fingers pointing upwards.

TAI CHI FORM

35b Separate your hands...

35c ...and begin to draw them into your
body...

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Introduction to Yang Style Tai Chi Master Simon Wong

35d ...shifting your weight onto your right

foot. 36a Start to push your hands out...

TAI CHI FORM

36b ...and transfer your weight forward.

36c

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Introduction to Yang Style Tai Chi Master Simon Wong

37a Now step forward with your right leg...

37b

TAI CHI FORM

37c 37d ...blocking out with your hands in

front of your body.

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Introduction to Yang Style Tai Chi Master Simon Wong

38a Sink back so all your weight is on

your left leg, with just the toes of your
right foot touching the ground.
38b Now block up with your left hand...

TAI CHI FORM

38c ...and strike out with your right hand.

39a Turn around to the left 180˚...

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Introduction to Yang Style Tai Chi Master Simon Wong

39b ...transferring your weight onto your

right leg. 39c Block up with your right arm, strike
with your left.

TAI CHI FORM

39d Then block up with your left arm...

39e

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Introduction to Yang Style Tai Chi Master Simon Wong

39f ...and strike with your right...

39g ...extending your right arm.

TAI CHI FORM

40a Placing your left foot flat on the floor,

turn your body 90˚ to the right. Bring
both arms above your head, keeping your knees
40b Bring your arms down slowly in a
circle...

bent and feet pointing outward 45˚.

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Introduction to Yang Style Tai Chi Master Simon Wong

40c ...keeping them relaxed...

40d

TAI CHI FORM

40e ...and finish in front of your chest...

40f ...your right hand next to the left elbow,
the left hand next to the right elbow.

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Introduction to Yang Style Tai Chi Master Simon Wong

41a Now your hands separate...

41b ...to hold the ball in front of your body.

TAI CHI FORM

41c Bring your hands together...

41d ...and straighten your legs.

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Introduction to Yang Style Tai Chi Master Simon Wong

42a Turn your feet inward...

42b ...and brush your hands down your
body.

TAI CHI FORM

Finish.
42c

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Introduction to Yang Style Tai Chi Master Simon Wong

GUIDELINES FOR PRACTISING TAI CHI

Body & Movement

-Body should be relaxed and comfortable

-Move slowly and steadily

-Maintain balance throughout movement

-Avoid tensing muscles when moving

Breathing:
-Breathe through the nose
-Ensure the tip of the tongue is placed on the roof of the
mouth
-Breaths should be slow and regular
-Expand the abdomen when inhaling
-Relax the abdomen when exhaling
-Try to co-ordinate your breathing with your movement
Mind:
-Keep the mind relaxed and focused on the practice
-If the mind wanders, gently bring it back to focus TAI CHI FORM

General:
-Try to practice for at least 15 minutes every day
-Learn the form by practising one or two moves at a time
repeatedly, until you can do them comfortably

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TAI CHI FORM
A PPLICATIONS
TAI CHI FORM APPLICATIONS

Block punch

From form: move 2

Opponent punches, left arm. Bring your right arm up...

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

...block, hitting the bottom of your opponent’s arm

with the back of your hand to deflect the punch.

Jab with fingers into chest.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Wrist Lock

From form: move 3

Opponent grabs your right arm with their right Move your right arm up....
APPLICATIONS

arm.

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Introduction to Yang Style Tai Chi Master Simon Wong

and place your left hand on top of their hand, Bring right hand underneath opponent’s arm.
gripping tightly.

and apply downward pressure onto opponents As opponent goes down, bring your knee into their
APPLICATIONS

wrist. face.

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Introduction to Yang Style Tai Chi Master Simon Wong

Block and Strike

From form: move 4

Opponent attempts to punch you in the chest. Block the punch downward using your hand on
APPLICATIONS

same side.

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Introduction to Yang Style Tai Chi Master Simon Wong

As you block, slap opponent in the face with your

other hand.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Deflect punch

From form: move 6

Opponent tries to punch you with their right arm.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Bring your right arm up... ...and block with the outside of your wrist.

Grabbing the your opponent’s wrist with your right Apply pressure to push them down.
APPLICATIONS

hand, and their elbow with you with hand.

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Introduction to Yang Style Tai Chi Master Simon Wong

Break lock and push opponent

From form: move 7

Opponent grabs your right wrist with their right

APPLICATIONS

hand.

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Introduction to Yang Style Tai Chi Master Simon Wong

Bring your arm up to shoulder level...

...and turn so your right hand is facing your body. ...step forward...
APPLICATIONS

Place left hand on top of right...

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Introduction to Yang Style Tai Chi Master Simon Wong

...and push your opponent back.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Break Stranglehold

From form: moves 8 & 9

Opponent grabs you around the neck with both

APPLICATIONS

hands.

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Introduction to Yang Style Tai Chi Master Simon Wong

Move your arms up...

...bringing your hands inside your opponent’s arms.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Step forward and push opponent away.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Block punch and strike to face

From form: moves 10 & 11

Opponent punches with right arm. Use your left hand to block the punch down.
APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Strike to the face with your right hand.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Break wrist lock and strike to face

From form: move 13

Opponent grabs your right arm with their right

APPLICATIONS

hand.

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Introduction to Yang Style Tai Chi Master Simon Wong

Bring your left hand up...

and underneath their arm, fingers upwards. Pull your hands apart to break the hold.
APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Using your right hand, strike opponent in the face

with the palm of the hand.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Block punch, knee to face

From form: moves 14 & 15

Opponent tries to punch you with their right arm.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Block down and out with your left arm, deflecting and pull their face into your knee.
punch. As you do this, grab the back of your
opponent’s head with your right hand...

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Block punch, kick to head.

From form: moves 21 & 22

Opponent attempts to punch you with his left arm.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Bring your right arm up and block outward to

deflect the punch.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Bring your right leg up... ...and kick opponent to the head. The kick comes
from the hips, in a circular movement outward.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Turn, block and punch

From Form: moves 24 & 25

Opponent punches with right arm toward your Turn to your right...
APPLICATIONS

back.

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Introduction to Yang Style Tai Chi Master Simon Wong

...blocking punch down and away with your left

arm.

Now punch to the face with your right arm.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Block kick and strike

From form: move 29

Opponent kicks with right leg.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Block down and to the side with outside of right Then strike opponent in the chest with your right
arm. hand.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Stop arm break

From form: move 34 & 35

Step forward to punch opponent with right arm.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Opponent grabs your right wrist with right hand... ...and pushes your elbow with left hand to try to
break your arm.

With your left hand, push against your right

APPLICATIONS

elbow...

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Introduction to Yang Style Tai Chi Master Simon Wong

...to bend your right arm, preventing your

opponent from breaking it.

Now move your left hand under your right arm...

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

...and break the lock by pulling your right hand up Strike to the face with your right arm.
and pushing your left hand down.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Arm Lock

From form: move 37

Opponent attempts to punch you with right arm. Using your right arm, block the punch down...
APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Grab opponent’s wrist with your right arm and

elbow with your left arm.

Apply inward pressure to lock opponent’s arm.

APPLICATIONS

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Introduction to Yang Style Tai Chi Master Simon Wong

Block punch to face and strike

From form: move 38

Opponent attempts to punch you in the face. Bring your right arm up above your head, blocking
APPLICATIONS

opponents arm.

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Introduction to Yang Style Tai Chi Master Simon Wong

Now strike opponents chest hard with your right

hand.

APPLICATIONS

130
M
aster Simon
Wong is a
distinguished
practitioner of both the
internal and external
Chinese martial arts. He
is known and respected
throughout the martial
arts community. Through
his teacher Chu King-
Hung, he traces his
lineage in Tai Chi Chuan
directly back to Yang
Cheng-Fu, the founder of
the modern version of
Yang Style Tai Chi Chuan.

In this book Master Wong presents a Yang Style form,

illustrated by numerous photographs and explained by
means of step-by-step written instructions, though
without unnecessary technicalities.

Also, he introduces the student to the self-defence

applications of the form, again in a way which is practical
and easy to understand. Master Wong has an exceptional
talent for making complex matters simple and accessible.

This book is the result of his many years experience. It

will be a valuable asset to all practitioners of Tai Chi
Chuan, particularly those who do not have regular access
to a teacher.

Dr. R. W. Dyson is a graduate of Durham University,

professional academic & author. He is a Tai Chi, Chi Kung &
Self Defence Instructor under Master Wong, holds a 3rd Dan in
Karate and is a practising Buddhist.

www.yellowdragon.co.uk