Day 1
In most Tai Chi systems, the Commencement Form (sometimes called Opening Form, Beginning Posture, or in some traditions Awakening the Qi) is much more than “just starting the form.”
It’s a reset for the body and mind that sets the tone for everything that follows.
Physically: Aligns posture, centers weight, and switches from normal standing to Tai Chi structure.
Energetically: Sinks Qi into the Dantian, connects to the ground, and begins the upward–downward circulation.
Mentally: Drops daily tension and places awareness in the present moment.
Anatomical / Joint Focus
Feet shoulder-width, knees soft, spine upright,
head suspended
Arms rise slowly from the sides, led by the opening of the shoulder joints (not the hands)
Hands reach shoulder height, elbows slightly rounded, wrists relaxed
Elbows sink, arms softly lower, weight sinks slightly
Breathing coordinated with movement
Energetic Equivalent
Qi settles in Dantian,
Yongquan points connect with the ground
Qi gently rises from the feet, through the torso, to the fingertips — like mist lifting
The upward flow peaks, like a tide reaching its crest
Qi returns downward through the body into the Dantian and into the ground
Inhale as arms rise, exhale as they sink — harmonizing the breath and Qi flow
Day 2
Parting the Horse’s Mane teaches how to move from the Ground through the Dantian, letting the arms be led by the body rather than moving independently.
It trains the separation of Yin and Yang — one hand rising and projecting, the other sinking and rooting.
Physically: Develops balance, weight transfer, and whole-body connection while keeping Song in the joints
Energetically: Channels Qi from the feet to the palms, creating both expression and reception at the same time.
Martially: It can uproot, deflect, or enter while maintaining stability and root.
Anatomical / Joint Focus
Root & Preparation: Weight sinks into rear leg, Kua opens, spine upright, head suspended, Shoulders and elbows sink.
Dantian Rotation Initiates: Waist turns from the center, Arms remain connected but passive.
Separation of Hands: One hand rises along the centerline,
Other hand sinks along the opposite side, Wrists aligned, fingers extended but relaxed.
4. Weight Shift Forward: Front Kua opens, rear Kua closes slightly, Pelvis remains level, Spine elongates.
Energetic Equivalent
Qi sinks through Yongquan (K1) into the ground.
Earth force “rebounds” upward through the leg into the Dantian.
Dantian turns like a ball, creating a spiral wave.
Qi is pressurized and guided into the torso and arms.
Yin–Yang Division: Qi divides: one channel rises (Yang), one sinks (Yin), Both remain connected through the Dantian.
Energy Flow Outward: Forward hand’s Lao Gong “projects” Qi ahead, Rear hand’s Lao Gong “draws in” or roots downward
Day 3
Cloud Hands trains continuous waist-driven movement, with the arms following in soft, circular paths.
It develops lateral stepping while keeping root, balance, and connection between upper and lower body.
The movement constantly alternates Yin and Yang in the hands, maintaining openness in Lao Gong.
Physically: Builds coordination, fluidity, and the ability to redirect force without breaks or stiffness
Energetically: Circulates Qi side-to-side like rolling waves, with the Dantian as the driver.
Anatomical / Joint Focus
Side step with feet parallel, weight shifts smoothly from leg to leg, knees track over toes.
Waist turns from the Dantian, shoulders and hips move together, arms follow passively.
Arms draw soft horizontal circles, elbows stay heavy, wrists relaxed, palms open.
Maintain upright spine, head suspended, pelvis neutral; avoid leaning or breaking alignment.
Steps are light but controlled, weight transfers complete before the next step.
Energetic Equivalent
Root alternates from one Yongquan point to the other, Qi sinking into the weighted leg.
Dantian rotation drives a continuous lateral flow of Qi, guiding the hands without muscular push.
Lao Gong points express Qi outward in one hand and receive in the other, alternating with each turn.
Central axis remains stable, allowing energy to spiral around it like clouds rolling around a mountain.
Energy completes its loop in one leg before flowing into the next, keeping an unbroken circuit.
Find your Flow