Single Hand of Taiji Exercises

1. Single Hand
1) Stand with your feet wide apart, knees bent, taking most (60-70%) of the weight on your left leg. Extend the left arm to the side at shoulder level with the palm facing forward. Place the right palm on the right side of the waist with the thumb pointing back and the fingers forward. Eyes look towards the left hand. (Fig 2-29)

2) Turn the body to the right slightly, moving the weight to the right leg. At the same time, move the left palm down and right rotating the arm counter clockwise, following the body movement in a semi-circle in front of the abdomen. This is called counter clockwise arm rotating movement. (Fig. 2 - 30).

3) Continue to turn the body to the right. At the same time complete the semi-circle in front of the chest with the palm turning to face out. The arm has to be rotated clockwise. This is called clockwise arm rotating movement. Eyes look forward and right. (Fig 2-31)
       

4) Relax the left hip and turn the body to the left. Move the left palm up and left in an arc until it is above the left knee at shoulder level. Eyes look at the left palm. (Fig. 2-32)

This single action will form a complete circle. Repeat this movement sixteen times or more (in sets of eight). Beginners must first understand the routine of the movement, and then realize the movement of the weight, the turning of the waist and the changes of rotating the arms. In this way, you will progress from being stiff and jerky to having smooth coordinated movements. When you have grasped the routine of the movement well, incorporate your breathing into the movement. Inhale in the initial movement, collecting the fresh air (energy), from the centre of the palm, down to Dantian. Exhale in the final movement, where the internal energy flows from the Dantian to the fingers.