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The Tai Chi Netguide 
a full and comprehensive online step-by-step guides to the Yang Forms and warm-ups

Long Yang Form guides (text and animations)

part three: moves 11-20 grasp sparrows tail rollback to grasp sparrows tail right

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11. GRASP SPARROWS TAIL - ROLLBACK  

Turn the left palm to face upward and the right palm downwards. Turn the palms to diagonally face each other. Raise your left foot just an inch or so and - leading with the toes - move it in a clockwise arc to finish parallel with your right foot with toes pointing NE and heel SW.
Shift 70% of your body weight into/over the left leg.
Lift the toes of your right foot (just an inch or so) and pivot clockwise on the heel until the toes and knee point SE. Bring your left hand to your body centre-line at about waist level, palm up.
Draw your right hand back in towards the centre of your chest and position it above the right hand, palm down.
Turn your head to your right to face directly SE. Turn your shoulders and then hips clockwise to finish with your shoulders aligned left/NE right/SW. Keep the toes of your right foot raised and conclude this phase of the posture with 70% of your weight in/over the left leg, "holding a circle at your body centre-line" and facing SE.

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12. GRASP SPARROWS TAIL - PRESS  

Pivot as far as you are able on the right heel and put it down (for now) toes and knee pointing NE. Turn your shoulders and then hips anti-clockwise 90° to face N/NE with your shoulders aligned (for now) left/NW right/SE. Shift 70% of your body weight into the right leg and place the toes down.
Lift the toes of your left foot (just an inch or so) and pivot anti-clockwise on the heel until the toes and knee point NW; then lower your toes to the floor. Turn your head to your left to face directly NW. Turn your shoulders and then hips anti-clockwise to finish with your shoulders aligned left/SW right/NE.
As you turn 180° from SE (Tiger) corner to NW (Dragon), raise your left arm diagonally across your chest and bring it to shoulder height and extended out away from the body, fingers pointing NW, palm facing down. The right hand remains at shoulder height throughout the 180° turn as described above and travels palm down from SE to NW to finish alongside the left, fingers pointing NW, palm facing down. The fingertips of both hands should arrive together at the NW diagonal; held at about shoulder height, arms extended (but never stiff), palms facing down. Shift 70% of your body weight into/over the right leg.
"Withdraw hands/arms": Turn the palms away from you and "Withdraw" both hands simultaneously in vertical parallel arcs over an imaginary circle (imagined there in front of your belly) towards the corresponding shoulders to finish facing NW, fingers up and elbows down - ready to press NW.
"Withdraw into Cat Stance left": Lift your left foot a few inches and reposition it to alongside the rightt with the heel raised and the toes and (left) knee facing directly NW. Step NW with the left foot and shift 70% of your body weight into/over that leg.
Extend your arms away from your body at shoulder height to "Press" both hands NW, palms facing away from you. Soften your hands (relax your wrists and fingers) upon completion of this "Press".

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13. GRASP SPARROWS TAIL - WITHDRAW AND PUSH  

Relax/soften your hands and draw the elbows in close to the body.
Shift your weight back into/over the right leg. Lift the toes of your left foot (just an inch or so) and pivot clockwise on the heel until the toes and knee point NE; then lower your toes to the floor.
Shift your weight back into/over the left leg. Lift the toes of your right foot (just an inch or so) and pivot clockwise on the heel until the toes and knee point E. Turn your head to your right to face directly E.
Turn your shoulders and then hips clockwise 135° in all; finishing with your shoulders aligned left/N right/S. Raise your left hand to above that elbow and position it at about shoulder height with the palm facing (E) away from you. Rotate your right hand clockwise to thumb uppermost so that the palm faces towards you with your (right) elbow pointing S.
Take a small step forward to E with the right foot and shift 70% of your body weight into/over that leg. Keep your back upright. Press the left palm forward and slightly upward to meet your right hand and bring the wrists together. With the hands still joined at the wrists, flatten your left hand to cover your right wrist.
"Separate Hands": Leading with your wrists and knuckles, draw the left hand out towards N and the right towards S to about a shoulder width apart, palms facing you.
"Withdraw Hands": Turn the palms away from you and "Withdraw" both hands simultaneously horizontally towards the corresponding shoulders to finish facing E, fingers up and elbows down - ready to push E.
"Withdraw into Cat Stance - right": Lift your right foot a few inches and reposition it to alongside the left with the heel raised and the toes and (right) knee facing directly E.
Step E (out of Cat Stance) with your right foot and shift 70% of your body weight into/over that leg. Extend your arms away from your body at shoulder height to "Push" both hands E, palms facing away from you. Soften your hands (relax your wrists and fingers) upon completion of this "Push".

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14. SINGLE WHIP  

Raise your left foot (just and inch or two) - pivot it anti-clockwise at the ankle to realign it and place it back down again now beneath your (left) shoulder-line with the toes and knee pointing N. Shift your weight back into/over the left leg.
Lift the toes of your right foot (just an inch or so) and pivot anti-clockwise on the heel until the toes and knee, for now, point N; then lower your toes to the floor. Shift your weight back into/over the right leg. Lift the toes of your left foot (just an inch or so) and pivot anti-clockwise on the heel until the toes and knee point directly W; then lower your toes to the floor.
Turn your shoulders and then hips anti-clockwise 180° to eventually (passing through N) face directly W with your shoulders aligned left/S right/N. Keep both arms parallel at shoulder height and sweep them in an arc across at eye-line from your right (E) to your left (W). Throughout this turn the left hand should remain palm down. As your shoulders and hands pass through N, turn your right hand to palm facing you.
"Make a beak" with your right hand by holding the thumb between the other four fingers - at shoulder height with your elbow below the wrist level. Begin to make the beak first with your fingers pointing upwards and in line with your wrist.
As your left hand approaches W, allow it to fall in a curve towards your right hip and then raise it up in an arc (like a whip) to pass across your right armpit. As the left hand passes above the left foot (falling in a curve towards your right hip) bring your left foot back a little and place it next to the right with the toes only touching the floor (Cat Stance - left).
'Drop' the beak held in your right hand by relaxing your wrist so that the bunched fingers and thumb point downwards. At the same time extend this right arm outward a little to N. Turn your head to your left to face directly W.
Raise your left hand to above that elbow and position it at about shoulder height with the palm facing (W) away from you. Step W (out of Cat Stance) with your left foot and shift 70% of your body weight into/over that leg. Extend (never lock) your left arm to push/press W with the left palm. Soften your left hand (relax your wrist and fingers) upon completion of the push/press.

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15. FAIR LADY WORKS AT SHUTTLES (1st. section)  

Release/soften the 'beak' held in your right hand. Shift your weight into/over your right leg.
Lift the toes or your left foot and pivot clockwise on the heel until the toes and knee point NE; then lower your toes to the floor. Turn your upper body clockwise to align shoulders left/NW right/SE and hips left/W right/E.
Raise your right hand to about shoulder level (like "putting your hand up" to a question) with the palm facing NW. Scoop you left hand down past your left hip and then on up towards your right elbow - finishing with your left forearm held close to your body at waist/belly level and with the elbow pointing NW and fingers SE.
Shift your weight into/over your left leg. Lift the toes or your right foot and pivot clockwise on the heel until the toes and knee point E; then lower your toes to the floor.
Shift your weight into/over your right leg. Lift your left foot just a few inches and reposition it to alongside the right with the heel raised and the toes and knee pointing directly NE.
Raise up your left hand and forearm (keeping it parallel with the floor) towards your right hand - your left wrist following the (vertical) line of your (right) forearm. Continue to raise your left hand until it passes over your right hand (held above the elbow and with the palm facing NE). Rotate your left wrist clockwise (thumb turning towards you and then pointing down) and position it above your right hand with the fingers pointing SE, elbow NW and palm (thumb down) to NE.
Step (diagonally) forward (NE) with your left foot. Maintaining the position of both hands (right hand fingers up, left fingers pointing SE - both palms facing NE), extend both arms away from your body to "double-push" NE.

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16. FAIR LADY WORKS AT SHUTTLES (2nd. section)  

Shift your weight back into/over your right leg. Commence a wide 360° anti-clockwise circle with your left hand. Your arm should remain straight (but never stiff of 'locked' throughout this circling motion.
Lift the toes or your left foot and pivot clockwise on the heel until the toes and knee point SE; then lower your toes to the floor. Commence a wide 180° clockwise arc with your right hand. Shift your weight back into/over your left leg. Turn your upper body clockwise to align shoulders and hips left/NE right/SW.
At this point your left hand/arm should have travelled a 180 of its 360° anti-clockwise circle. As your right hand passes over your right foot (on its way to completing its 180° downward clockwise arc) - raise your right foot and reposition it to alongside the left with the heel raised and the toes and knee pointing directly S.
Extend the 180° arc made by your right hand by continuing (now upwards) past your waist to finish with your right forearm held close to your body at waist/belly level and with the elbow pointing SW and fingers (towards your left elbow) NE - palm up. By this time you should be facing (approximately) SW.
Step back (NE) with your right foot and reposition it just a little behind/beyond your right shoulder line and then lower that heel to the floor. Shift your body weight into/over that right leg. Lift the toes of your left foot and pivot clockwise on the heel until the toes and knee point SW; then lower your toes to the floor.
Turn your shoulders and then hips clockwise to align your shoulders and hips left/S right/N. Lift the toes or your right foot and pivot clockwise on the heel until the toes and knee point NW; then lower them to the floor.
Raise your right hand and forearm (keeping it parallel with the floor) up towards your left hand - your right wrist following the (vertical) line of your (left) forearm. Continue to raise your right hand until it passes over your left hand (held above the elbow and with the palm facing NW).
Rotate your right wrist anti-clockwise (thumb turning towards you and then pointing down) and position it above your right hand with the fingers pointing SW, elbow NE and palm (thumb down) to NW.
Shift your weight (forward) into/over your right leg. Maintaining the position of both hands (left hand fingers up, right fingers pointing SW - both palms facing NW), extend both arms away from your body to "double-push" NW.

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17. FAIR LADY WORKS AT SHUTTLES (3rd. section)  

Shift your weight (back) into/over your left leg. Commence a wide 360° clockwise circle with your right hand. Your arm should remain straight (but never stiff of 'locked' throughout this circling motion and finish raised to about shoulder level (like "putting your hand up" to a question) with the palm facing SW.
Shift your weight back into/over your left leg. Commence a wide 180° clockwise arc with your left hand. Midway through the hand/arm motions above - shift your weight into/over your right leg. Extend the 180° arc made by your left hand by continuing (now upwards) past your waist to finish with your right forearm held close to your body at waist/belly level and with the elbow pointing SE and fingers (towards your left elbow) NW - palm up. Lift your left foot just a few inches and reposition it to alongside the right with the heel raised and the toes and knee pointing directly SW and with your shoulders and hips aligned left/SE right/NW.
Turn your head anti-clockwise to face/look directly SW. Raise up your left hand and forearm (keeping it parallel with the floor) towards your right hand - your left wrist following the (vertical) line of your (right) forearm. Continue to raise your left hand until it passes over your right (held above the elbow and with the palm now facing SW).
Rotate your left wrist clockwise (thumb turning towards you and then pointing down) and position it above your right hand with the fingers pointing NE, elbow SE and palm (thumb down) to SW.
Step (diagonally) forward (SW) with your left foot. Maintaining the position of both hands (right hand fingers up, left fingers pointing NW - both palms facing SW), extend both arms away from your body to "double-push" SW.

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18. FAIR LADY WORKS AT SHUTTLES (4th. section)  


Shift your weight back into/over your right leg. Commence a wide 360° anti-clockwise circle with your left hand. Your arm should remain straight (but never stiff of 'locked' throughout this circling motion. Lift the toes or your left foot and pivot clockwise on the heel until the toes and knee point NW; then lower your toes to the floor.
Commence a wide 180° clockwise arc with your right hand. Shift your weight back into/over your left leg. Turn your upper body clockwise to align shoulders and hips left/SW right/NE.
Shift your weight back into/over your left leg. At this p
oint your left hand/arm should have travelled a 180 of its 360° anti-clockwise circle. As your right hand passes over your right foot (on its way to completing its 180° ownward clockwise arc) - raise your right foot and reposition it to alongside the left with the heel raised and the toes and knee pointing directly N. Extend the 180° arc made by your right hand by continuing (now upwards) past your waist to finish with your right forearm held close to your body at waist/belly level and with the elbow pointing NE and fingers (towards your left elbow) SW - palm up.
By this time you should be facing (approximately) NW. Step back (SE) with your right foot and reposition it just a little behind/beyond your right shoulder line and then lower that heel to the floor. Shift your body weight into/over that right leg. Lift the toes of your left foot and pivot clockwise on the heel until the toes and knee point NE; then lower your toes to the floor. Turn your shoulders and then hips clockwise to align your shoulders and hips left/W right/E.
Shift your weight (back) into your left leg. Lift the toes or your right foot and pivot clockwise on the heel until the toes and knee point SE; then lower your toes to the floor. Raise up your right hand and forearm (keeping it parallel with the floor) towards your left hand - your right wrist following the (vertical) line of your (left) forearm. Continue to raise your right hand until it passes over your left hand (held above the elbow and with the palm facing SE). Rotate your right wrist anti-clockwise (thumb turning towards you and then pointing down) and position it above your left hand with the fingers pointing NE, elbow SW and palm (thumb down) to SE.
Shift your weight (forward) into/over your right leg. Maintaining the position of both hands (left hand fingers up, right fingers pointing NE - both palms facing SE), extend both arms away from your body to "double-push" SE.

Corner Step - link from "Fair Lady".

Pivot anti clockwise on the ball of your left foot to point the toes and knee directly N.
Turn your shoulders and hips anti-clockwise to align them left/W right/E and face/look directly N. Relax/soften your right hand and position it at about shoulder level, palm down. Rotate your left hand anti-clockwise to reposition it to palm up under your right elbow. (Hold a Circle on your Right Hip)

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19. GRASP SPARROWS TAIL - WARD OFF LEFT  

Shift 70% of your body weight into/over your left leg. Raise your right foot (just an inch or two) and, leading with the toes, sweep your right foot forward in an arc towards your left foot and reposition it beneath your right shoulder paralell to the left foot and with toes facing E. Draw your right hand in towards your body and position it palm down at about shoulder height. Lower your left hand in an outward and then downward arc to finish palm up near your right hip.
(Hold a Circle - on your right hip), and shift 70% of your body weight into/over your right leg. Lift your left foot a few inches and reposition it to alongside the right with the heel raised (Cat Stance left)
Turn your shoulders and then hips anti-clockwise a little to ensure that you now face directly N with your shoulders and hips aligned left/W right/E. If necessary, pivot anti-clockwise on the ball of your left foot to ensure that the toes and knee of that foot/knee point directly N (Cat Stance left).

Shift 70% of your body weight into/over the left leg.
Lift the toes of your right foot (just an inch or so) and pivot clockwise on the heel until the toes and knee point NE; then lower your toes to the floor.
Hold a Circle: Raise the right hand, palm down, to about shoulder height. Scoop the left hand up in a curve towards the elbow of the right arm to finish palm up near your right hip. Shift 70% of your body weight into/over the right leg.
Cat Stance left: Lift your left foot just a few inches and reposition it to alongside the right with the heel raised. Still facing N - turn your shoulders and then hips clockwise to finish with your shoulders aligned left/NW right/SE. With your left heel still raised, pivot anti-clockwise on the ball/sole of your foot to position the toes and knee to also face directly N.
Step N with your left foot and shift 70% of your body weight into/over that leg.Raise your left arm in an upward and outward diagonal N to shoulder level, palm up. Move the right hand first forward a little with palm outward and then inwards towards your right hip in downward diagonal arc. As the hands approach each other make them a little harder (stiffen the fingers) with each becoming hardest as they pass each other midway (right above/left below) and soft again upon completion.

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20. GRASP SPARROWS TAIL - WARD OFF RIGHT  

Draw your left hand in towards your body and position it at about shoulder height with palm facing downward and the elbow relaxed beneath it. Scoop your right hand up in a curve towards the elbow of the left arm to finish palm up near your left hip.
Shift 70% of your body weight into/over the left leg. Lift your right foot a few inches and reposition it to alongside the left with the heel raised. Turn your head to your right to face directly E.
Turn your shoulders and then hips clockwise to finish with your shoulders aligned left/N right/S.
With your right heel still raised, pivot clockwise on the ball/sole of your foot to position the toes and knee to also face directly E.
Step E with your right foot and shift 70% of your body weight into/over that leg. Raise your right arm in an upward and outward diagonal E to shoulder level, palm up.
Move the leftt hand first forward a little with palm outward and then inwards towards your left hip in downward diagonal arc.

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