Taijiquan 28 Steps

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Introduction

Taiji 28 Movements (太極二十八式, Tài Jí Èr Shí Bā Shì) is a significant form within the Wudang Sanfengpai lineage. This form embodies the essential principles of Taijiquan while remaining accessible to practitioners of various levels. The sequence represents a distillation of Taiji wisdom, capturing the core movements and energetic concepts that define this internal martial art.

Taijiquan 28 Steps
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Wudang Sanfengpai, named after the legendary Zhang Sanfeng of Wudang Mountain, is known for preserving traditional Daoist martial arts that emphasize internal development alongside martial application. This particular form serves as both a standalone practice and a gateway to a deeper understanding of Taiji principles.

Historical Context

The Wudang Mountains have long been associated with Daoist cultivation practices and internal martial arts. According to tradition, Zhang Sanfeng created Taijiquan after observing a fight between a snake and a crane, noting how softness could overcome hardness through proper timing and positioning. While historical records vary on the exact origins, the Wudang Sanfengpai lineage has preserved forms like Taiji 28 that embody these fundamental insights.

This particular form represents an accessible yet comprehensive introduction to Taiji principles. Its 28 movements contain elements found in longer traditional forms but are structured in a way that makes learning and regular practice more approachable.

The Four Sections of Taiji 28

The form is traditionally divided into four sections (段, duàn), each with distinct themes and energetic qualities. This sectional approach allows practitioners to learn progressively while understanding the relationship between movements.

Complete Movement Sequence

Section One (第一段, Dì Yī Duàn)

  1. 預備式 - Yù Bèi Shì - Ready posture

    • The beginning stance that centers the body and mind before practice

  2. 起式 - Qǐ shì - Starting movement

    • The initial movement that activates energy and begins the flow of the form

  3. 退步崩式 - Tuì Bù Bēng Shì - Step backward and deliver blow

    • A retreating step combined with an explosive striking technique
    • Note: 崩 (bēng) conveys the meaning of powerful, bursting energy

  4. 攬雀尾 - Lǎn Què Wěi - Catching the sparrow’s tail

    • A sequence that includes the fundamental Taiji energies of ward-off, roll-back, press, and push
    • The movement mimics the action of gently capturing a bird’s tail

  5. 正單鞭 - Zhèng Dān Biān - Front single whip

    • A classic Taiji posture featuring an extended arm in a hook hand position
    • The position resembles holding a single whip in front of the body

Section Two (第二段, Dì Èr Duàn)

  1. 提手上式 - Tí Shǒu Shàng Shì - Lifting hands upward

    • A rising movement that elevates energy from the lower to upper body

  2. 白鶴亮翅 - Bái Hè Liàng Chì - White crane flashes wings

    • A posture mimicking a crane suddenly displaying its wings
    • Note: 亮 (liàng) suggests a brief, bright display of something normally concealed

  3. 左摟膝拗步 - Zuǒ Lǒu Xī Ǎo Bù - Brush left knee and step to reversed stance

    • A movement combining a brushing hand action with a particular stepping pattern
    • Note: 拗步 (ǎo bù) refers to a stance where the extended arm is opposite the forward leg

  4. 手揮琵琶 - Shǒu Huī Pípá - Strike the lute

    • A movement resembling the playing of a pipa (Chinese lute)
    • The pipa is traditionally considered an instrument with martial character, played with forceful strokes

  5. 小擒拿手 - Xiǎo Qín Ná Shǒu - Small capturing hand

    • A technique demonstrating the Qin Na (seizing and controlling) aspect of Taiji
    • This movement shows how Taiji can be used for joint locking and control

  6. 右踢腿 - Yòu Tī Tuǐ - Right leg kick

    • A balanced kicking technique performed with the right leg

  7. 左打虎式 - Zuǒ Dǎ Hǔ Shì - Left beating tiger posture

    • A striking posture performed on the left side
    • The name references the cultural symbol of subduing a tiger, representing courage and power

Section Three (第三段, Dì Sān Duàn)

  1. 右打虎式 - Yòu Dǎ Hǔ Shì - Right beating tiger posture

    • The mirror movement of the previous posture, performed on the right side

  2. 左摟膝拗步 - Zuǒ Lǒu Zī Ǎo Bù - Brush left knee and step to reversed stance

    • A repetition of the earlier movement, demonstrating its importance in the Taiji system

  3. 野馬分鬃 - Yě Mǎ Fēn Zōng - Wild horse parts its mane

    • A flowing movement where the hands separate like a horse’s mane in the wind
    • This movement trains full-body coordination and smooth energy transfer

  4. 正單鞭 - Zhèng Dān Biān - Front single whip

    • A return to this fundamental posture, establishing its central role in the form

  5. 玉女穿梭 - Yù Nǚ Chuān Suō - Fair lady works the shuttle

    • A movement resembling the action of working a loom
    • Note: 穿梭 (chuān suō) specifically refers to the action of passing the shuttle through the threads

  6. 正單鞭 - Zhèng Dān Biān - Front single whip

    • Another repetition of this core posture

Section Four (第四段, Dì Sì Duàn)

  1. 下勢 - Xià Shì - Dropping down posture

    • A movement bringing energy downward, often into a lower stance
    • Note: 勢 (shì) refers to the direction or tendency of movement or power

  2. 上步七星 - Shàng Bù Qī Xīng - Step forward to seven stars

    • A stepping pattern referencing the seven stars of the Northern Dipper constellation
    • Note: In Chinese martial arts, 七星 (qī xīng) often refers to specific stepping patterns

  3. 退步跨虎 - Tuì Bù Kuà Hǔ - Step backward mounting the tiger

    • A retreating step combined with a powerful stance
    • The name evokes the image of confidently mounting a tiger, symbolizing mastery over a powerful force

  4. 雙擺蓮 - Shuāng Bǎi Lián - Double swinging lotus

    • A flowing movement involving both arms moving in a lotus-like pattern

  5. 彎弓射虎 - Wān Gōng Shè Hǔ - Draw the bow to shoot tiger

    • A posture mimicking an archer drawing a bow to hunt a tiger
    • This movement trains focused intent and aligned power

  6. 上步搬攔捶 - Shàng Bù Bān Lán Chuí - Step forward, shift-parry-hammer

    • A sequence combining three distinct techniques: shifting, parrying, and striking
    • Note: This movement demonstrates how defense and offense are integrated in Taiji

  7. 如封似閉 - Rú Fēng Shì Bì - Closing up

    • A posture that seals off the opponent’s options
    • Note: The name suggests not deception but rather a complete and effective blockage

  8. 十字手 - Shí Zì Shǒu - Crossing hands

    • A movement where the hands cross in front of the body
    • The Chinese character for ten (十) forms a cross, giving this movement its name

  9. 抱虎歸山 - Bào Hǔ Guī Shān - Bringing the tiger back to the mountain

    • A gathering movement that symbolizes returning to one’s source of power
    • This movement represents mastery and controlled power

  10. 收式 - Shōu Shì - Finishing movement

    • The concluding movement that completes the form
    • Note: 收 (shōu) carries the meaning of collecting and reorganizing energy

Key Principles in Taiji 28

Balance of Yin and Yang

Throughout the form, practitioners experience the constant interplay between opposing yet complementary forces. Movements alternate between expanding and contracting, rising and falling, advancing and retreating—all embodying the fundamental Taiji principle of yin-yang harmony.

Circular Movement

The form emphasizes circular movements over linear ones, allowing for continuous flow of energy. Even seemingly straight techniques contain subtle circles that preserve momentum and maintain connection between postures.

Root and Center

Stability is maintained through proper rooting to the ground while movements emanate from the center (dantian). This combination allows for both stability and mobility—another expression of yin-yang balance.

Symbolism in Movement Names

The poetic names of movements connect practitioners to Chinese cultural and philosophical concepts:

  1. Animal References: Tigers, cranes, horses, and sparrows appear throughout the form, connecting human movement to natural patterns and animal energies.

  2. Natural Elements: References to mountains and stars place the practitioner within the context of the natural world.

  3. Cultural Activities: References to playing instruments (pipa) and weaving (fair lady works the shuttle) connect martial practice to everyday activities.

Technical Aspects of Taiji 28

Stance Transitions

The form trains several important stance transitions, including:

  • Moving between bow stances (弓步, gōng bù) and empty stances (虛步, xū bù)
  • Shifting weight from full to empty and back
  • Maintaining central equilibrium during movement

Hand Techniques

The 28 movements incorporate a variety of hand positions and applications:

  • Palm strikes and pushes
  • Hooking and grasping movements (as in Single Whip)
  • Blocking and parrying actions
  • Qin Na (seizing and controlling) techniques

Martial Applications

Though practiced as an internal cultivation exercise, each movement contains practical martial applications:

  • Deflecting incoming attacks
  • Off-balancing opponents
  • Striking vital points
  • Joint manipulation
  • Throwing techniques

The Role of Taiji 28 in Wudang Sanfengpai

In the Wudang Sanfengpai system, Taiji 28 serves several important functions:

  1. Foundational Training: It establishes the core principles that apply to all subsequent Taiji practice.

  2. Health Cultivation: The form’s moderate length and balanced movements make it ideal for health preservation and internal energy development.

  3. Martial Foundation: It introduces the martial concepts that underlie more advanced Taiji applications.

  4. Philosophical Embodiment: Through practice, students physically experience the Daoist principles that inform Wudang martial arts.

Practice Methodology

Traditional practice of Taiji 28 emphasizes:

  1. Slowness: Moving slowly to develop awareness of subtle physical alignments and energy flows.

  2. Continuity: Maintaining unbroken movement from beginning to end.

  3. Evenness: Using consistent tempo and smooth transitions between postures.

  4. Internal Awareness: Focusing attention on breath, energy, and intention rather than external appearance.

  5. Progression: Beginning with correct external form, then refining for energy flow, and finally integrating with spirit.

Taiji 28 Movements offers a comprehensive introduction to Taijiquan principles within the Wudang Sanfengpai lineage. Its moderate length makes it accessible for daily practice while its rich content provides material for years of refinement. Through its balanced structure, flowing movements, and symbolic imagery, this form embodies the essence of Taiji practice—harmony of opposites, rootedness in natural principles, and integration of body, energy, and mind.

For practitioners of all levels, this form serves as both a standalone practice and a gateway to a deeper understanding of the Wudang Sanfengpai system of internal martial arts. The principles embedded in these 28 movements contain the seeds for continuous development in both martial skill and personal cultivation.

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