1, let's go, put your left foot on the ground, lift your arms forward, bend your knees and press your palms down.

2. The left and right wild horses are divided into bristles, and the left wild horse is divided into bristles: hold the ball and close the foot, turn around and step, and dash away. After the right mustang divided its mane, it stood on tiptoe, held the ball with its feet, turned and stepped on the ground, sprinted and dispersed. The left mustang divides his mane, then stands on tiptoe, holds the ball with his feet, turns and steps, sprints and scatters.

3, the white crane bright wings, chasing the ball, sitting back and turning around, breaking up in vain.

4, left and right knees, left knees: changing hands, turning feet, stepping elbows, pushing; Jump on the right knee: tilt your feet after sitting, turn your heels, bend your elbows and lunge and push; Left knee clean and jerk: sit back and tilt your feet, turn your heels, bend your elbows, lunge and push.

5. Wave the pipa, let go with the step, sit back and pick up the hand, and take back the arm with imaginary steps.

6. The humerus rolls back left and right, and the humerus rolls back right: turn around and withdraw your hand, lift your knees and bend your elbows, retreat, and push your hand in vain; The left arm is rolled back: twisting and shrinking the hand, raising the knee and bending the elbow, retreating the wrong hand and pushing the palm in vain; Flexion of right arm: twisting hands and retracting hands, raising knees and bending elbows, retreating wrong hands and pushing hands in vain; Flexion of the left arm: twist the hand to recover, lift the knee and bend the elbow, retreat the wrong hand, and push the palm in vain.

7. Left-handed sparrow tail; Turn your hands away, hold the ball and close your feet, step and break up, lunge and give up your arms, stretch your arms, row back, turn your hands away, lunge and squeeze forward, sit and recover your palms, and lunge and press your palms.

8. Right-handed sparrow tail; Twist your feet, hold the ball and close your feet, break up in one step, lunge your arms, stretch your arms, twist your arms back, lunge forward, lunge backward and press your palms.

9, single whip, twist button foot cloud hand, hook foot, twist step, lunge push palm.

10, cloud hand, turn foot, turn palm, cloud hand, hold palm, and step back; Turn cloud hand, step out with palm support, turn cloud hand, step out with palm support; Turn cloud hand, step out with palm support, turn cloud hand, step out with palm support.

1 1, single whip, twist hook, twist step, lunge push palm.

12, explore the horse's height, let go with the step, sit back and flip the palm, and push the palm in an imaginary step.

13. Kick with the right foot, lift the foot over the palm, lunge to break up, hug with the step, lift the knee to break up, and kick with the arm.

14, the two peaks pierce the ears, close the legs, drop the hands, step off, lunge and punch.

15, turn left and kick, then sit on the cock and let go, turn around and buckle your feet to break up, close your feet and hug, lift your knees to break up and kick your arms.

16, the left lower position is independent, and the feet are closed, and the hands are hooked, squatting, turning hands, bending legs, raising knees and raising hands.

17, the right lower potential is independent, the foot hooks, squats, turns the palms to cross, stoops, lifts the knees and picks the palms.

18. Shuttle from left to right, from left: sit up with your feet up, hold the ball with your heels, roll the ball with your feet, and lunge the frame. Shuttle from right to left: sit on the table, hold the ball with your heel, roll the ball with your feet, and lunge and push the frame.

19, submarine needle, let go step by step, hold the handle and sit back, and insert the palm with imaginary steps.

20, flashing arms, tangs, stepping apart, lunging and pushing hands.

2 1, turn and punch, twist the foot, sit and punch, step on the foot and punch, turn the arm, step up and stop the palm, lunge and punch.

22. If it is sealed, wear the palm and change hands, sit back and cross your palms, and lunge and press your palms.

23. Cross your hands, twist your feet, lunge and break up, sit and buckle your feet, and fold your feet.

24, closing the momentum, palm forward, breaking up and falling, closing the feet and restoring.

Taiji essentials

1, ten essentials: lifting the top, closing the buttocks, hanging the crotch, loosening the shoulders, sinking the elbows, holding the chest, pulling the back, collapsing the waist, loosening the buttocks and sinking the air.

2, ten standards: loose, heavy, soft, uniform, round, stable, positive, real, spiritual and healthy.