Introduçao aoTai Chi
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Introduçao aoTai Chi


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Common Mistakes 
The most common mistake with this movement is to forget about keeping the feet shoulder width 
apart and step narrow. When this happens the bow stance becomes unstable. The feet should be 
as though they are on either side of a railway track \u2013 not a tight rope. 
If you are training in a room that has floorboards or other straight line markings, the beginner can 
use these to make sure that they have maintained width in the stance as well as length. 
The cause of the narrow stance is sometimes because you are trying to make your stance too long 
and are unable to balance sufficiently to make a wider stance in that position. Both points should 
be noted. 
It is also common for the beginner to look the wrong way in this stance. You should be looking to 
the right. 
 
 
 
 
Side view 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
Grasping the Sparrows Tail 
 
 
 
\uf0b7 Inhale 
\uf0b7 Sink your weight on to your right leg 
\uf0b7 Repax your elbows 
Tai Chi Footprint 
 
 
 
 
 
 
\uf0b7 As your inhalation continues shift your weight on to your left leg 
\uf0b7 Pick up your right foot and touch the floor with the ball of your foot 
\uf0b7 Keep your elbows soft 
Tai Chi Footprint 
 
 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
\uf0b7 Step forward with your right foot and place it flat on the floor in a 
bow stance 
\uf0b7 Look to the front 
Tai Chi Footprint 
 
 
 
 
 
Right Ward Off 
 
 
 
\uf0b7 As you exhale push from the back leg and expand into right ward 
off 
 
Tai Chi Footprint 
 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
 
 
\uf0b7 Push your weight down into your right leg 
\uf0b7 Turn your waist clockwise 
\uf0b7 Allow your arms to float upwards with the movement 
 
Tai Chi Footprint 
 
 
 
 
 
Roll Back 
 
\uf0b7 Sink your weight back on to your right leg as you exhale 
\uf0b7 Turn your waist anti-clockwise 
\uf0b7 Pull back with your left elbow as you push out with your right palm 
Tai Chi Footprint 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
 
 
\uf0b7 Inhale as you sink further into the left leg 
\uf0b7 Squar your hips 
\uf0b7 Touch your right inner forearm with your left palm 
\uf0b7 Relax your elbows 
Tai Chi Footprint 
 
 
 
 
 
 
Squeeze 
 
 
 
\uf0b7 As you exhale, push your body forward from your back leg 
\uf0b7 Lift your arms up and push outwards with them 
Tai Chi Footprint 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
\uf0b7 Open your hands 
Tai Chi Footprint 
 
 
 
 
 
 
 
\uf0b7 Inhale and sink back on to your left leg 
\uf0b7 Pull your elbows back to your body 
Tai Chi Footprint 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
Push 
 
 
\uf0b7 As you exhale, push your weight froward from your back 
leg 
\uf0b7 Push with both hands 
Tai Chi Footprint 
 
 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
Single Whip 
 
 
 
\uf0b7 Inhale 
\uf0b7 Sink back on to your left leg 
\uf0b7 Pull your elbows in 
Tai Chi Footprint 
 
 
 
 
 
 
 
 
\uf0b7 Adjust your right foot by turning it slightly to the front 
\uf0b7 Turn your waist 
\uf0b7 Shift the weight back on to your right foot 
Tai Chi Footprint 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
 
\uf0b7 Push the weight from your right leg to your left and extend your 
arms 
Tai Chi Footprint 
 
 
 
 
 
 
 
 
\uf0b7 Sink the weight back on to your right leg 
\uf0b7 Turn your waist clockwise 
Tai Chi Footprint 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
\uf0b7 Adjust your left leg so that you are in the empty stance 
\uf0b7 Push out with your right hand 
\uf0b7 Make \u201cward off\u201d with your left hand 
Tai Chi Footprint 
 
 
 
 
 
 
 
 
\uf0b7 Step acrross with your left leg to make a bow stance \u2013 keep 
your weight in the right leg at this stage 
\uf0b7 Make a \u201chook\u201d with your right hand 
\uf0b7 Place your left hand in front of your body 
Tai Chi Footprint 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
\uf0b7 Shift your weight forward on to your left leg 
\uf0b7 Extend your left arm 
Tai Chi Footprint 
 
 
 
 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
Closing Form 
 
 
 
\uf0b7 Shift your weight on to your right leg 
\uf0b7 Turn your right toes inwards 
\uf0b7 Raise your arms 
Tai Chi Footprint 
 
 
 
 
 
 
 
 
\uf0b7 Exhale and sink lower into your right leg 
\uf0b7 Make a \u201cchopping\u201d motion with both hands 
Tai Chi Footprint 
 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
 
 
 
\uf0b7 Step forward with your left leg so that both feet are parallel 
\uf0b7 Continue in the direction of the previous chopping motion with the 
arms to sweep close to your chest 
Tai Chi Footprint 
 
 
 
 
 
\uf0b7 Extend both arms forwards 
Tai Chi Footprint 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
\uf0b7 Separate your arms 
Tai Chi Footprint 
 
 
 
 
\uf0b7 Rotate your forearms 
Tai Chi Footprint 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
\uf0b7 Pull your elbows in 
Tai Chi Footprint 
 
 
 
 
\uf0b7 Press down 
Tai Chi Footprint 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
 
 
 
\uf0b7 Relax your wrists 
Tai Chi Footprint 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
Tai Chi Sequence 
 
 
 
 
 
 
 
www.ki-ways.com Wake House, Bourne, Lincolnshire Tel 07413 620344 
 PE10 9AE 
 
Wu Chi