1, set out, feet open, shoulder width, arms drooping naturally, look forward.
2. The wild horse is divided into manes, the body turns left, the left hand is raised to the chest, the right hand is to the front of the abdomen, and the arms are bent.
3. Bend your knees and take a step forward with your left foot. Put your left hand on your knee and push your right hand forward.
4. Swing the pipa with your right foot half a step forward, with the palm of your left hand up and your right hand on your left wrist.
5. Roll back the humerus, cross your hands and turn up, and then separate to the outside. At the same time, the body falls back.
6. Hold the bird's tail, push forward with both hands, then separate to both sides, and then close into the shape of a bird's wing.
7. Single whip, with the left hand reaching to the front left and the right hand reaching to the lower left.
8, cloud hand, hands alternately turn in circles, and the body turns accordingly.
9, single whip, repeat the action of single whip.
10, explore the horse's height, follow your right foot half a step forward, with your left palm up and your right hand on your left wrist.
1 1. Kick your right foot, take a step to the left with your left foot and akimbo your left hand. Push your right hand to the left.
12, double peaks pierce ears, and punch forward and upward with both hands.
13. Kick the ground with your left foot and take a step forward to the right with your right foot. At the same time, your left hand is akimbo, and your right hand is pushed forward to the right.
The benefits of practicing 13 Tai Ji Chuan.
1, improve the coordination and stability of the body.
By practicing Tai Ji Chuan, you can exercise your flexibility, coordination and stability, and effectively improve your balance ability.
2, enhance the body's immunity.
Tai Ji Chuan's exercises require the integration of body and mind, which makes the body more relaxed, beneficial to physical and mental health and enhances the body's immunity.
3. Relieve stress and improve sleep quality.
Tai Ji Chuan's exercises require the integration of body and mind, which makes the body more relaxed, beneficial to physical and mental health and enhances the body's immunity.
4. Relieve symptoms such as cervical and lumbar pain? .
Tai Ji Chuan's exercises require correct posture, which is helpful to improve the symptoms of cervical and lumbar pain.