Single Whip This posture occures in all tai chi forms the single-whip Developes Focus, Control, and Balance and encourages the opening of the chest and airing of the lungs
Single Whip
1.Shift your body weight into the left leg and turn the right heel so that the right toes point (N).
2. Both arms remain parallel at shoulder height (elbows slightly bent and palms down). Turn the upper body (NW) as far as possible.
3. Extend all finger tips (NW) with both palms facing each other.
4. Shift your body weight into the right leg.
5. Move the left toes toward, and slightly behind, the right heel.
6. Withdraw both hands to the right side of the body. The right hand forms a hook (fingers pinched together) at shoulder height (elbow below the wrist level), the left arm falls in a curve (palm up) to the right hip.
7. Turn the upper body to face (NE).
8. Extend the right hook (shoulder height) to (NE).
9. Raise the left hand to the right shoulder (palm facing the shoulder).
10. Turn the upper body to face (W) by pivoting on the left toes.
11. Move the left hand to the left shoulder, continue pushing outward with your left hand inward) at chest level and parallel to the body turn. 12. Step (W) with the left foot and shift 70% of body weight into the left leg.
13. Turn the left palm outward (away from your body) you extend the left arm (W) . The eyes look out over fingers.
14. Keep the right hand (hook) slightly behind a point at ear level height.Lift hands
1. Shift your body weight into your right leg.
2. Pivot on the left heel and turn the body to face (N)
3. Open the right hand and move both arms (palms facing each other) in toward the head, stopping in front of each temple.
4. Shift your body weight into the left leg.
5. Lower both arms (palms facing) down the centre of the body toward the thighs.
6. Raise the right leg until the thigh is parallel to the floor (right toes hang directly below the right knee).
7. Raise both arms up slightly.
8. Extend the right arm (shoulder width and waist level) to (N).
9. Extend the left arm (shoulder width and waist level) to (N), stop when the left hand is directly opposite the right elbow.
10. Lower the right foot (N) onto its heel (bearing no body weight).
