the Tai Chi Netguide - Long Yang Form

The Long Yang Form..

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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 21-30 grasp sparrows tail rollback to repulse monkey

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21. 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.

22. 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".

23. GRASP SPARROWS TAIL - WITHDRAW & 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".

24. 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.

25. WAVE HANDS LIKE CLOUDS
Shift your body weight into/over the right leg. Turn your shoulder and hips clockwise and face NE. Lift the toes of your left foot and pivot on the heel to reposition it with the toes pointing N; then lower your toes to the floor. Release the 'beak' from your right hand and withdraw that hand back to the right shoulder, palm down. Scoop your left hand down in an arc towards the elbow of your right arm to finish palm up near your right hip. (Hold a Circle on the right hip) Shift your weight into/over your right leg. Slide the left hand up and the right down vertically to pass each other midway. Stiffen your fingers a little as you do so. Both hands should begin as soft, become 'harder' as they pass each other and soft again by the completion of this phase. Turn the palms to face each other - left above, palm down; the right beneath, palm up. Lift your left foot and with the toes still pointing N reposition it a little further out to your left (W) - beyond your left shoulder. Turn the body anti-clockwise to face NW and by the action of the waist move the arms (holding a ball) across the front of the chest to the left side of the body. (Hold a Circle on the left hip). Slide the left hand down and the right up vertically to pass each other midway. Shift your body weight - laterally - into/over the left leg. Turn the palms horizontally to face each other - right above, palm down; the left beneath, palm up. Turn the body clockwise to face NE and by the action of the waist move the arms (holding a ball) across the front of the chest to the right side of the body (Hold a Circle on the right hip). Shift your body weight - laterally - into/over the right leg. Slide the left hand up and the right down vertically to pass each other with one palm passing the other. Turn the palms horizontally to face each other - left above, palm down; the right beneath, palm up. Lift your left foot and with the toes still pointing N reposition it a little further out to your left (W) - beyond your left shoulder. Turn the body anti-clockwise to face NW and by the action of the waist move the arms (holding a ball) across the front of the chest to the left side of the body. (Hold a Circle on the left hip)

26. SIDE SINGLE WHIP
Shift 70% of your body weight into/over the right leg. Allow your arms hands to fall in an arc towards your waist and come briefly to rest in front your waist/hips. Raise your left foot (just an inch or two) and reposition it to alongside the right - toes only touching the ground (Cat Stance left). As you reposition your left foot, raise both hands together straight up along your body centre line to about shoulder level - with the wrists relaxed and fingers for now pointing downwards. "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. Raise up the fingers of your left hand as you rotate that hand anti-clockwise at the wrist to position at about shoulder level with fingers up and palm facing W. Turn your shoulders and hips anti-clockwise and pivot on the ball of your left foot to finish for now facing directly W left toes and knee to W. Step W with the left foot and shift 70% of your body weight into/over that leg. Push W with the left palm and extend right (beaked) hand a little further away from the right shoulder - to the N.

27. SNAKE CREEPS DOWN
Relax/soften your left hand then rotate the wrist anti-clockwise to finish palm up with the fingers pointing W. Maintain the 'beak' held in your right hand. Shift your weight (back) into your right leg. Maintaining the "palm up" position of your left hand and keeping your left arm straight (but never stiff of 'locked') - raise your right hand/arm directly up in a wide arc to finish above your head with the palm facing E. Continue to face/look directly W. Lift the toes or your left foot and pivot anti-clockwise on the heel until the toes and knee point directly W; then lower your toes to touch the floor. Keep all of your weight in/over your right leg. Your left foot should only very lightly touch the floor because it next has to be moved (W) - like a snake "creeping" down a riverbank and into the water. Continue your left hand past your head and on toward your right (beaked) hand. As you left hand approaches the right hand, turn the palm inwards and position it an inch or two N of the beaked hands and use this left hand to obscure the (beaked) right. Bend your right knee to 'sink' as deep/low as you are able - whilst keeping your back straight and upright. With your right hand obscured by the left hand, sweep both arms in a downward arc towards your right knee. "Sink" deep into your right knee and, leading with the toes, allow your right foot to "creep" further W. Sweep both hands/arms to beyond your left knee - releasing the 'beak' as you do so.

28. GOLDEN COCK STANDS ON ONE LEG - LEFT
Shift your weight forward into/over your left leg, raising your body up as you do so. Position your left knee over that foot. 'Swing' both arms out and up - further W - with your left hand a little ahead of the right. 'Chop' your left hand over your right wrist. Raise your right arm to reposition it with the upper arm held out 90° from the body with the hand held directly above the elbow, palm facing directly W. As you perform the hand/arm movements above, raise up to the standing position - on your left leg only. Raise your right leg until the thigh is parallel to the floor with your toes hanging directly below the knee, ankle relaxed and toes pointing downward.

29. GOLDEN COCK STANDS ON ONE LEG - RIGHT
26. Golden Cock Stands on One Leg - Right: Reposition your right foot to directly behind your right shoulder. Lower your toes and then the heel to the floor to 'step back' and shift your weight to in/over your right leg. As you make the 'step back' as above - lower your right hand to 'chop' it across the left wrist. Raise your left arm to reposition it with the upper arm held out 90° from the body with the hand held directly above the elbow, palm facing directly W. As you perform the hand/arm movements above, raise up to the standing position - on your right leg only. Raise your left leg until the thigh is parallel to the floor with your toes hanging directly below the knee, ankle relaxed and toes pointing downward.

30. STEP BACK AND REPULSE MONKEY
Relax/soften your (fisted) right hand and lower that arm to reposition it hanging relaxed alongside your right thigh. Raise your left hand and reposition it a little ahead (W) of your left shoulder - palm up. Leading with the chopping edge of the left hand (not the thumb), circle it clockwise from that point at eye/shoulder level towards the left hip. At the end of this downward arc, the palm faces downwards. Bring the right hand upward to the level of the right ear. Step back with your left foot (the toesl point SW) placing it at first toes only down just to the rear (E) of your right foot. Lower your left heel as you shift 70% of your body weight into/over your left leg. Push W with your right hand, palm facing away from you. Bring the right hand to a point in front of the left shoulder - palm up. Leading with the chopping edge of the right hand, circle it anti-clockwise from that point at eye/shoulder level towards the right hip. At the end of this downward arc, the palm faces downwards. Bring the left hand upward to the level of the left ear. Step back with your right foot (the toes point NW) placing it at first toes only down just to the rear (E) of the left foot. Lower your right heel and as you shift 70% of your body weight into/over your right leg. Push W with your left hand, palm facing away from you. Bring the left hand to a point in front of the left shoulder - palm up. Leading with the chopping edge of the left hand, circle it clockwise from that point at eye/shoulder level towards the left hip. At the end of this downward arc, the palm faces downwards. Bring the right hand upward to the level of the right ear. Step back with your left foot (the toes point SW) placing it at first toes only down just to the rear (E) of the right foot. Lower your left heel and as you shift 70% of your body weight into/over your right leg. Push W with your left hand, palm facing away from you.

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