The First Step: Stepping Right & Left

The first and most basic Tai Chi steps are simply a step forward to the left or to the right. Even though it is a simple step, there are numerous intricacies in the stepping that should be understood clearly prior to stepping. It takes practice to simultaneously apply all of these concepts to stepping, however it is best to get the stepping correct before proceeding into the Tai Chi hand movements. Below is a list of the first and most basic stepping procedures.

1. Posture: Make sure the body is bowed with abdomen concaved inward and the upper back concaved outward. A straight line is maintained from the perineum to the top of the head where the tail remains pointing straight downward. Head suspended by a silken thread. (See Picture Below).

2. Begin: Shift weight to the right foot (to start), left foot on ball of foot “like a cat”, with ball of left foot near the back heel of right foot. The right foot is pointing outward at a 45 degree angle.

3. Step Left 45 degrees: Slowly roll the right knee forward over the toe as you step out with the left foot at 45 degree angle.

4. Step Heel First: Step with the heel first of the left foot so that the weight still remains for a moment on the right foot as you step (in another words, the heel does not crash down as you step forward).

5. Roll Weight: Slowly shift the weight from the right foot to the left foot rising up from the right leg methodically & continuously from the foot, to the ankle, to the knee, to the right hip and then down the left hip, the left knee, the left ankle, and roll the left foot down to the left toes.

6. Knee Over Toes: The weight should shift forward so that the left knee goes over the toes.

7. Step Straight: Even though you have stepped out at a 45 degree angle direction, the front foot faces straight forward. Meaning; even though you have stepped to the 45 angle, you still stepped straight forward.

8. Square Hips & Shoulders: Both the hips and shoulders should be square straight forward with the left foot.

9. Legs Move Only: the hips and shoulders do not twist with the stepping; the legs are performing all the movement of the body.

10. Adjust Back Heel: The back heel will adjust slightly forward, lessening the 45 degree angle of the back foot, yet it still remains slightly angled.

11. Back Heel Down: Make sure the back heel (right foot remains on the ground).

12. Toes Grip: Make sure the toes of both feet grip the ground

13. Legs Never Locked: the back leg has a slight bend remaining in it even after it is fully extended. Never lock the joints.

14. Relax Posture: The head is relaxed but it also does not lean forward. The shoulders are relaxed.

15. Rock Back /Shift Weight Back: To prepare for the next step, shift the weight from the left foot up the left ankle, the left knee, the left hip and move the weight back down the right leg in the same manner, down to the right foot. As the weight shifts to the back leg, the left toe rolls upward with the left foot resting on its heel.

16. Turn Heel 45 Outward: Turn the left heel outward at a 45 degree angle.

17. Hips & Shoulder Turn With Foot: Simultaneously, turn the hips and torso together as one unit along with the turning of the foot. This will cause the body to face the same direction as the foot 45 degrees.

18. Slide Back Heel: Slide the right foot toward the back of the left heel shifting weight to left foot, while the left foot goes down. The right foot is now on the ball of foot “like a cat opposite from where we began. (Again, you would now be facing at a 45 degree angle until you make the next step).

19. Step Opposite Foot: Continue stepping in the same sequence described above with the opposite leg.

Suggested Practice: Practice shifting the weight back and forth after stepping out to the left and to the right. Feel a very slight arc upward at the midpoint of the weight shift with a slight lift in the tailbone/sacrum area (note: this is not an exaggerated, it is a very subtle and a slight lift). Use your intent to draw Qi from the earth of one foot and move it up the leg to the other leg and down to the other foot as the weight shifts. Note: Move only the legs, the upper torso does not shift.

The Second Step: Drag Back Leg / Half-A-Step

1. Step 45 Degrees: Exactly as with the first step (“Stepping Right & Left”), we step out at a 45 degree angle, in the same way.

2. Drag Back Leg ½ A Step: Instead of “rocking back”, slide the back leg exactly as with the first step (“Stepping Right & Left”), sliding the back foot toward the back of the front heel shifting weight to front foot. The back foot is now on the ball of foot “like a cat” opposite from where we began.

3. Shift weight: Shift the weight to the opposite foot while in the same leg position. The front foot goes up on the ball of foot “like a cat” and back foot drops down to the heel. The weight immediately sinks down to the back foot with the back knee tracing over the toes.

Note: Movement flows from the toes of one leg up the hips and down the other leg to the toes in the same fashion with every step.

Practice: Continue stepping out to the 45 degree angle with the same leg and then switch legs and repeat.

The Third Step: 180 Degree Turn

1. Repeat the procedures for the “First Step”; #1 - #14.

2. Turn Heel Inward: Instead of turning the left heel outward at a 45 degree angle, turn heel inward so that you are temporarily pigeon toed.

3. Weight is on the back leg as you pivot to a pigeon toed position.

4. Shoulder & hips turn simultaneously with the pivot of the foot.

5. Weight shifts to the forward foot, shifting weight over the toes from one leg to the other again.

6. Back foot pivots 90 degree on the ball of the heel to now turn to the opposite direction.

7. Step out at a 45 degree angle as illustrated in the “First Step”; #3 - #14

Practice: Reverse directions practicing the same 180 degree turn with the opposite legs.

The Fourth Step: Backward Stepping (For “Retreat” or “Repulse Monkey”)

1. From the forward position of the basic right or left step, shift weight from the front leg to the back leg.

2. As the weight shifts from the front leg to the back leg, the front foot slides toward the back leg on the ball of foot “like a cat”.

3. The front leg remains about a foot length in front away from the back leg and it remains about a foot length to the side of the back leg so that you maintain balance.

4. To take another step backward, slide the front foot (on the ball of foot “like a cat”) closer back inward toward the back foot and then outward and backward as if you are making a half circle backwards step.

5. As you step backward, again, the weight shifts down to the back leg and the front leg sides back on the ball of foot “like a cat”. This is the same beginning position, the only difference now is that we are on the opposite legs and feet.

6. Remember to keep hips, knees, and feet point forward when you arrive in the completed “Repulse” position.

Practice: Continue stepping in reverse using opposite legs.

The Fifth Step: Side Stepping To The Left (For “Wave Hands Like Clouds” Motion)

1. Stand normal with feet shoulder width apart, toes forward.

2. Shift weight to right foot making left foot go on the ball of foot “like a cat”.

3. Shift Weight Right, Look Right: Look to the right (looking 45 degrees to the right) and step left with left foot stepping with the ball of the foot. Step shoulder width apart.

4. Step Left, Shift Weight Left: As you step left, rapidly shift the weight from the right foot to the left while drawing & sliding the right on the ball of foot “like a cat” shoulder width toward the left foot.

5. In this step, the weight shifts up from the right toe up the leg and down to the left leg to the toe.

1. Shift Weight Right, Look Left: Shift weight to right leg alternating the position without stepping. Look to the left simultaneously (looking 45 degrees to the left).

2. Look right again, and repeat #3 - #6 above.