Single Whip in form of Chen Style Taiji (with image)

Form 5: Single Whip
1) Turn the body to right slight and rotate the left arm toward the centerline of the body with the palm facing u[ and the fingers extending slightly forward. Rotate the right arm clockwise and pull the right palm backward slightly with the palm facing upward. Keeping the weight on the right leg. The left knee turns inward slightly, using the toes on the floor as a pivot . Eyes look at both palms. (Figure 4-23)

Key Requirements to the Movement:
Rotate both arms smoothly and freely as opposed to just pulling back and pushing forward without any rotation. Breathe in during this movement.
 

2) Turn the body to the left and keep the weight on the right leg. Turn the left leg out, using the toes on the floor as a pivot. Close the fingertips of the right hand into a hook hand and extend it to the upper right until it is at shoulder level, with the fingertips pointing down. Draw the left hand to the front of the lower abdomen with the palm facing upwards. Maintain "warding-off" strength on the left elbow. Eyes look at the right hand. (Figure 4-24)

Key Requirements to the Movement:
As the body turns to the left, change the right palm to a hook, keep the weight sinking down, the shoulders relaxed and the elbows dropped down. Use the waist as an axis to initiate movements in the arms and hands. This movement is an opening posture with an out breath. Click here to learn Acne in TCM.

3) Turn the body to the right and transfer all the weight to the right leg, lift the left foot up with the left knee bent and turned in. Maintain the strength in the right wrist and keep the left palm steady, shoulders relaxed and elbows sunk down. Eyes look forward left.(Figure 4-25)

Key Requirements to the Movement:
The upper body should coordinate with the lower body. Keep the body upright and do not lean from the waist or protrude the buttocks. This movement is a closing posture with an in breath.

4) Stand on the right leg and move the left foot out to the left side with the inside of the sole sliding on the floor lightly. As the left foot slides out, the left toe points up and in. The f\right wrist maintains the upward strength and the left hand sinks down to form a counter-balance. Eyes look forward to the left (Figure 4-26)

Key Requirements to the Movement:
Keep the body upright and never lose the "warding-off" strength. This movement is an opening posture with an out breath.

5) Turn the body to the right slightly and transfer the weight to the left leg to form a left bow step, thrust the left palm up to the right chest and rotate the arm inward. Eyes look forward to glance at the left palm. (Figure 4-27)

Key Requirements to the Movement:
When transferring the weight to the left, sink and move the hips in a rear arc whilst turning the body at the same time. The left knee should not be bent beyond the left toe. The shoulder and elbow should not be raised up when rotating the left arm. Breathe in during this movement. Click here to learn Eczema in TCM.
   
 
6) As the body turns left, slightly rotate the left arm clockwise and push the left palm forward and then to the left side of the body in a forward circle. As the left palm reaches the left side of the body, sink the elbow with the arm aligned over the leg. The body weight sinks down at the same time. Wyes follow the left palm to the side of body then return to look forward.(Figure 4-28)

Key Requirements to the Movement:
Keep left toes outward and right toes inward, relax the hips and bend the knees. The body remains upright and the top of the head is held up to attention lightly. Relax the shoulders and sink the elbows. Upper and lower limbs coordinate to give the posture its strength. This movement combines an external body opening posture with an internal body closing posture with an out breath.