SECTION ONE

1.          Opening Posture

IN Shift weight onto R leg, and move L foot out to the L side so that feet are shoulder-width apart (outer edge of feet in line with outer edge of shoulders).  Feet still parallel, facing forward, toes and heels in a straight line.

OUT Move weight onto L leg, and centralise.  Knees still bent slightly. Tuck pelvic girdle under, keeping buttocks relaxed – ‘navel looking at moon’.

OUT Turn hands, rotating the hands around the thumbs so that the palms face back òS, and hands are in line with front of thighs.

IN Lift both hands forward to shoulder height by lifting shoulder blades slightly forward, keep wrists straight, maintaining hands a shoulder width apart.  Try to keep the arms ‘heavy’ and relaxed.

OUT Lower both hands slowly to your sides, keeping arms straight.  Slowly flex wrists as you lower your arms, keeping palms horizontal to the floor throughout, so that by the end of the lowering movement your palms face the floor, wrists bent to maximum extent, cutting off the flow of Chi.  Your arms are next to your sides, but not against them.  Your hands should be under your shoulders.  Imagine you are pushing down with your arms during this move.

2.          Grasp Sparrow's Tail

2a                        Ward-off to the Left (Peng)

IN Lift R hand to shoulder height, straightening wrist as it rises, keeping arm straight and palm horizontal to the floor throughout the lift.  When arm passes through 45º (halfway), start to sink lower, bending knees further.

IN Move weight fully onto L leg, chest and hips keep facing forward Nñ.  There is no hint of turn to come in next move.

OUT Turn hips, head and R foot, as one unit, 90º to Eð.  R arm bends at elbow, approx. 135º, fingers pointing NEö, R hand in front of L shoulder.  Remember to keep shoulders relaxed with R hand in front of L shoulder, and a slight dip at the elbow.

IN Move weight onto R leg, hips still facing Eð, head now turns to NEö. Turn palm of L hand to face upwards, placing side of wrist against hip, lifting L heel off the ground, with weight now completely on R leg.

IN Step forward on the NEö diagonal and out to shoulder-width in a full forward stance with L leg.  L foot facing NEö, eyes still looking NEö.

OUT  Ward-off to the L (stroke-the-bird/waterfall technique). Begin to transfer weight forward to the L leg. Raise L hand up in front of R shoulder.  R hand draws back and is angled towards the throat

OUT  Move weight fully on to L leg. Hips and chest turn to face NEö. L hand moves horizontally forward until it ends in a rounded position in front of you, palm facing you, wrist in center of chest. R hand flows over L wrist and then lowers across the body - palm downwards, to the side of the thigh, ending with a flexed wrist at your side.

2b       Ward-off to the Right (Peng)

IN Move weight fully forward onto L leg.  Hips remain facing NEö.  Lift R heel.  Turn L palm to face the floor, L arm at 135º to the body.  Turn R palm up, positioning it under the center of the L palm.  Turn head to face Eð.  

IN Step forward with R leg, bringing legs together and then forward to Eð  and open out to shoulder width.

OUT Move weight forward on to R leg, turning hips to Eð. Turn hands to ward-off to the R, rotating hands as if holding a ball in front of your chest.  R palm now facing chest, wrist centre-chest just above solar plexus.  L palm facing inside of R wrist,  L hand in line with R elbow.  Shoulders are rounded to form part of the "circular" design of the R arm and hand (Peng energy).

2c        Roll Back (Lu)

IN Raise R wrist to eye height. Bend L wrist as you raise R wrist to maintain relationship of L palm facing R wrist.  Focus eyes on R palm.

IN Straighten out R arm so that the fingers point forward.  Arm in a straight line from shoulder, palm facing Nñ, fingers pointing Eð.  L hand adjusts so that L palm faces the inside of R elbow.

IN Turn both palms so that R palm faces floor, and L palm moves to face upwards under R elbow.  Imagine you have grabbed an arm at the elbow with the R hand, and the wrist with the L hand.

OUT Transfer weight slowly onto L leg, turning to look behind to ïW.  Slowly sweep arms in an arc down and across the body and then raise them behind. L arm stops when parallel with the floor, at shoulder height, fingers pointing ïW, palm down.  R arm stops just above the L hip, in the waist, with elbow bent, protecting the spleen, R palm facing body, but not touching (Peng).  Eyes watch R hand until mid-point is reached, then L hand until end of move.

2d       Press (Ji)

IN Turn L palm up. Pull R hand towards the L elbow. Keep your shoulders down and relaxed.

IN Fold L arm, bending at the elbow, watching L hand, as it approaches ear.  As L hand gets out of sight, look down to R wrist. L hand stops at L ear, palm down.

OUT Drop fingers from ear to touch the inside of R wrist with L fingers and push through to Eð, transferring weight onto R leg and turning hips to Eð. Eyes follow R wrist for the push and end gazing into the distance beyond.

2e        Push (An)

IN Flex R wrist up and out, then pull arms slowly back to shoulders, as you transfer weight onto L leg.  Keep elbows down and against the body. Thumbs end up touching the outside of the chest with
shoulders relaxed forward and elbows back.

OUT Transfer weight forward onto R leg, and push forward with arms at shoulder height, shoulder width apart.  Remember not to straighten arms fully to avoid locking the elbows.  NB. ‘heavy elbows’.

3          Single Whip

IN Move weight backwards on to L leg, keeping arms out straight, lowering the fingertips, palms horizontal to the floor, fingers pointing forward Eð.

OUT Keeping weight on L leg, turn R foot, leg, hips and shoulders as a unit to õNW - arms still extended, fingers pointing õNW.  Keep bum tucked!!  NB check R foot points to õNW.

IN Transfer weight slowly to the R leg, rotating the upper torso (shoulders and head) to NEö.  Hips still facing õNW.  Arms still extended, fingers now pointing NEö.  Bum still tucked!

OUT Whip around slowly to look ïW.  Weight remains on R leg. R foot and hips remain õNW.  Lift L leg slightly as you unwind, and place ball of L foot on the floor, facing ïW half a foot's length in front, in a ‘half print’.  L hand in front of L shoulder, palm facing shoulder, elbow down at waist.  R arm "holding dirty nappy": extended NEö, fingers drawn together against the thumb, wrist bent, slightly behind the shoulder, opening the shoulder out.  Top of R wrist just above shoulder height, at eye level.  If this feels comfortable, you are doing it wrong!

IN Turn L palm to face forward ïW.

IN L foot step forward and out to shoulder width.

OUT Turn hips and shoulders forward and strike forward with the L hand to the opponent's face.  L hand will be in center of your face.

4          Raise Hands Lift Leg

IN Move weight backward onto R leg, holding arms still.

OUT Turn hips, L arm, L foot and head, to face õNW, as a unit.

OUT Shoulders continue to rotate by themselves until they face Nñ, R arm opens out with it, still "holding the dirty nappy" positioned slightly behind the shoulder. Check L foot points to õNW.

IN Look forward Nñ as you transfer weight onto L leg, foot õNW.  Hips adjust forward to Nñ.  Extend arms at shoulder height so that the L arm has a slight hugging curve in it, palm facing Eð, fingers pointing forward Nñ. R arm is straight, palm facing Nñ, wrist straight, fingers pointing Eð.

IN  Lift R leg (high enough so that R foot protects L knee), and bring arms up to protect upper body, palms facing in.  R arm bent at the elbow at 90º and placed in front of the face.  The edge of the R hand is extended as far forward as the lifted R knee.  L palm facing (or "looking at") R elbow.  Hips square to Nñ.

OUT Lower R leg on to heel of foot - but do not place any weight on it - full print in front of L foot.  Hands do not move.   Hips square to Nñ.  This is a heel-stamp onto opponent’s foot in martial application.

IN Raise R leg again.  Turn hips to õNW.  Lower hands - R hand turns around little finger, palm down and sweeps in an arc downward to protect the groin, palm ends facing groin.  L hand turns around little finger, palm up, and sweeps in an arc downward and back to Sò, arm at 45º to the body, palm facing Nñ.  Be careful to synchronise start and end of movement.

IN L palm turns over, to face Sò.  Arm still at 45º.

IN The R heel is lowered to the floor again, this time directly in front of the heel of the L foot (North-South stance).  L arm continues travelling up, stopping fully extended above the head, palm facing Nñ.

OUT Turn R foot to õNW. Transfer weight onto R foot.  The feet will be parallel, toes in line with each other.  Lower the L arm across the body to end protecting the liver, palm facing Nñ at waist height.  Be careful to keep hips facing õNW.  Strike forward, first with shoulder (maintain õNW position with shoulders and hips), then the elbow and then the back of the hand.  Remember to keep the elbow joint free to move.  Hand in position to protect your groin or strike the opponent’s groin.

5          White Stork Displays Wing

IN Lift L heel. R hand dives until the bone of the elbow is at its closest point to the body, then wrist bends, palm faces down, fingers pointing NEö.  Wrist is bent to catch leg of intercepted kick. The L palm lowers to face the floor (fingers pointing Nñ).  NB. Keep R elbow bent.

IN  L foot moves to R ankle (off ground), toes pointing ïW.  Hips and shoulders still õNW.  Head turns to look ïW. R hand raises to cheek height, elbow in close to body and down, palm now facing out to Nñ, fingers pointing up.  L palm turns out to face ïW.

OUT  L foot moves forward to the ïW, still on the ball of the foot, to a half print.  R foot still õNW, shoulders and hips turn forward to ïW.  R hand extends out forward to ïW, elbow about ear or cheek height - fingers pointing forward, palm still facing Nñ.  L arm moves to the side of thigh, hand flexed, palm down, fingers pointing  ïW. 

6          Brush Knee, Twist Left

IN Turn R palm clockwise to face upwards – rotate fully to achieve rotation at the shoulder. Move L palm to face Nñ, just peeping over L thigh.

OUT Slowly lower R arm down and raise directly behind to Eð (not 45º) as though striking someone behind you.  L hand raises in front of you to eye height.  Keep shoulders facing forward.

IN Keep looking forward as you twist shoulders, hips and arms 45º R to õNW.  L arm sweeps through the face to end bent at shoulder height, fingers pointing õNW, hand in front of R shoulder.  R arm adjusts to 45º, palm up to heaven as if holding a tea cup.

IN Raise L leg so that L foot protects R knee.  Hips õNW - looking ïW.  Sweep L arm in an arc from R shoulder to L knee, down and to the side to "brush" L knee.  L arm ends in a curve from shoulder to fingertips, palm facing Sò, wrist slightly curved – ‘the un-bendable arm’.  Fold R arm at the elbow, fingers coming forward to touch the R ear, palm down.

IN Lower the L foot to R ankle and step forward ïW and out to shoulder width. 

OUT Transfer weight onto L leg, twisting the hips to face forward ïW.  R hand strikes forward to the opponent's face.  L palm turns to face the floor, stopping just in front of the thigh.

7       Play Guitar

IN Take weight fully forward onto the L leg.  Keep arms still.

IN Lift R heel to bum, flex the foot, and endeavour to keep the R knee at the same height.  Do not allow the R knee to drop forward.

IN Return R foot to floor exactly where it came from.  Remember to replace foot at 45º pointing õNW.  Hips facing forward ïW.

IN Transfer weight backwards onto R leg - foot still facing õNW - still looking forward to ïW.  Raise L knee so that the L foot protects the R knee.  Lift L hand up to protect the face - palm facing Nñ.  R hand "looking at" the inside of the L elbow. L hand extended as far forward as the L knee.

OUT Lower L heel gently to the floor, lowering both hands slightly. L hand goes from face height to throat height while maintaining the relative arm position of R hand "looking at" the inside of the L elbow.

8          Brush Knee, Twist Left

IN Twist shoulders, hips and arms 45º R to õNW.  L arm sweeps through the face to end bent at shoulder height, fingers pointing õNW, hand in front of R shoulder.  R arm sweeps behind at 45º, palm to heaven.

Continue as per 6 Brush Knee, Twist Left

9          Brush Knee, Twist Right

Mirror image of 6 Brush Knee, Twist Left

10          Brush Knee, Twist Left

IN Move weight back on to L leg.  Turn R foot, hips and shoulders 45º to face õNW.  Turn R palm up, and place it against the hip.  L hand deflects through the face to end palm down at shoulder height, in front of R shoulder.

OUT Transfer weight onto the R leg as R arm goes out behind you at 45º.

11     Play Guitar

Same as 7 Play Guitar

12          Brush Knee, Twist Left

Same as 8 Brush Knee Twist Left

13          Deflect Sideways, Parry, Step Forward, Punch

IN Move weight back on to R leg.  Turn L foot, hips and shoulders 45º R to face ÷SW.  Turn L palm up, and place it against the hip.  R hand deflects with open palm through the face to end in a fist at shoulder height, R fist in front of L shoulder.

OUT Transfer weight forward to ïW onto the L leg. L arm goes out behind you at 45º.  L foot, hips and shoulders pointing ÷SW.

IN Short step through, placing the R heel gently on the floor half a foot print in front - keep weight on L leg.

IN Deflect R arm across chest with the back of the R fist ending facing forward ïW, at shoulder height, just to the outside of the R shoulder - elbow down at waist. L arm bends at the elbow, L fingers touch L ear, palm down.

OUT Transfer weight onto R foot which turns out 45º R to face õNW - hips follow.  Push to the shoulder with L hand forward to ïW.  Draw R fist back to the waist.

IN Raise the L leg so that the L foot protects the R knee.  Hips õNW.  Looking ïW.  Deflect through the face with the L hand, ending in front of R shoulder.

IN Lower L foot to R ankle and step forward ïW and out to shoulder width.

OUT Transfer weight to L leg, twist hips forward ïW.  Punch with the R fist, palm up, under the L hand, turning the fist to vertical at the last second. L fingers to press against R forearm.

14          Apparent Closure and Counter

IN Open R hand, and turn so that the palm is facing up, fingers pointing forward to ïW.  R arm positioned to the outside of the R shoulder.  Turn the L hand, palm up, and place the wrist under the R triceps, fingers pointing Nñ.

IN Transfer weight backward to R leg.  Pull R arm back towards chest as L palm moves forward on R-hand side of body until the wrists cross (on R side of body), then turn hands so that the back of hands face each other.  Separate L hand out to L side in front of the chest, so that both palms are facing forward ïW, and pull back to the respective shoulders.  The back of the L palm is against the L shoulder, and the back of the R palm is against the R shoulder - elbows down.

OUT Weight forward ïW onto the L leg. Push forward with hands at shoulder height, a shoulder's width apart.

15          Cross Arms

IN Move weight back onto the R leg (R foot pointing õNW) – arms do not move. Hips stay ïW.

IN Turn L foot 90º R to Nñ, hips, head and shoulders follow, as the arms are raised to form a triangle above the head, first finger-tips almost touching.

OUT Transfer weight slowly onto the L leg.  Lower arms out and down in an arc in front of body.  Palms end up facing back toward body.  Wrists crossed, R hand closer to body (underneath L).

IN Raise the R knee so that the R foot protects the L knee. Raise crossed arms, R hand ‘lifting’ L hand, ending with the crossed wrists at eye height,  R hand now on outside.   Hands in “butterfly hands” position.

OUT Lower R leg out to the side, shoulder width from L leg, and lower the hands, still crossed, to chest height.

(From here you can move onto the second section of the form, starting with "Embrace tiger and carry home to the mountain", or you can end with "Closing posture".)

** Closing Posture

IN  Bring L foot in to R foot.  Flatten out arms at shoulder height - R forearm on top of L forearm. Finger tips at edge of elbows.

OUT R hand moves outside of L elbow. Drop arms slowly, flexing wrists, crossing in front of the navel so that the palms are facing down, parallel to the floor.  Then sweep the elbows round to your sides.

OUT Lower the hands, straightening the wrists, palms to thighs, and return to Wu Chi.