Chapter One
Introduction
to Chen’s Taichi

I. ����
THE ��������
ORIGIN, ����������
EMERGENCE ����
AND
EVOLUTION OF TAICHI

To understand the origin of Taichi, one must understand

the meaning of Taichi (太极). Taichi is taixu (太虚). The word
“tai” stands for extreme and absolute vastness. The word “xu”
stands for void and emptiness. Therefore, taixu describes the
environment of emptiness where there is a void. However, it
is in this void, there is the true existence of qi (气); the true
existence of the spirit. The essence of qi is so fine that it reaches
everywhere. It is the origin of all changes of the universe and
the real driving force of all movements. Taichi is a way to
describe the emergence of yang (阳 positive energy) when qi
is in motion, and the settlement of yin (阴 negative energy)
when qi stays stationery. This is the rule of yin yang emergence
of Taichi.

“Yin and Yang” are terms used in Chinese ancient
philosophy to explain how in all things there are two polarized
characteristics and how they coexist and transform from
and to one another. The most significant characteristic of
the Yin and Yang perspective is its theory of polarized unity,
dependant coexistence, inter coordination and exchangeable
transformation. Taichi as a martial art system was developed
according to the Yin and Yang principles. It is called Taichi
because of the hardness and softness inter-supportive relations,
the internal and external coordination, the upper and lower
body connection, the alternative placement of fast and slow
movements, the mind and body unity and the opening and
closing rotations. All these elements are in accordance with
the theories of Yin and Yang. Practicing persistently according
to the requirements, in time one can hope to reach half Yin and
half Yang – the true state of subtlety where “Taichi forms when
he moves and when he moves Taichi dissolves”. At this state,
the body should be filled with active energy. The energy from
all meridians is interconnected and balanced. The whole body
is a perfect union of external forms and internal energy, just
like the manifestation of true roundness of Taichi.

Taichi originated at Chen Jia Gou (陈家沟), Wen

County, Henan Province. Chen Jia Gou is located at Qing Feng
Mountain¸ east of the Town of Wen County. It was called Chang
Yang Village 600 hundred years ago. According to “Historical
Records of Wen County”, “in the first year of the Hongwu,
Ming Dynasty, Huai Qing was guarded by General Temur of

  Historical Records of Wen County -《温县县志》

  Now Qin Yang County. It had eight counties under its government and Wen
County was one of them.
 
the Yuan Dynasty who was undefeated for a long time against
the Ming armies. The Ming Emperor, in a hasty effort to unite
China, turned his anger to the people. He ordered massacres
and most Wen County residents were killed.” That region
turned into a no man’s land. Immigrants from other regions
of China started to flow into that area and eight to nine out of
ten were from Hong Dong, Shanxi Province. There was such a
saying: “Where did my ancestors come from? They came from
under the Large Ash Tree of Shanxi.”

The first generation ancestor of the Chen Family was

Chen Pu (陈卜), originally from Zhe Zhou, Shanxi Province
(Now known as Jin Cheng City). He later migrated from Zhe
Zhou to Hong Dong County, Shanxi Province. In Hongwu
7th Year (1374), he migrated again to Huai Qing, Henan
Province. Chen Pu was known for his honesty and loyalty
and his achievement in martial arts. He was well respected by
people who lived nearby. Therefore, people started to call the
village he was living in as Chen Pu’s Village (after 1949, even
though the village was under the Wen County, it is still called
Chen Pu’s Village). Because Chen Pu’s Village was located in
lowland and was often flooded, the villagers moved to Chang
Yang Village, five kilometers east of Wen County Town. There
was a ditch going north south through the village. As the Chen
Family prospered with many decedents, Chang Yang Village
changed its name to Chen Jia Gou.

After Chen Pu settled down in Wen County, the family

spent most of their effort building their wealth by farming and
building their own homes. The whole family lived together

  Three Massacres at Wen County at the end of Yuan Dynasty.

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Chapter Two
I. INTRODUCTION TO CHEN’S TAICHI
OLD FRAME ROUTINE ONE

Chen’s Taichi Old Frame routines (also called Large

Frame) were created by Chen Changxing (陈长兴) - fourteenth
generation descendant of the Chen family in Chen Jia. Based
on the five Taichi routines, the Cannon Fist routine and the 108
Long Fist routine, created by Chen Wangting (陈王廷), Chen
Changxing condensed them into the now popular Old Frame
Routine One and Old Frame Routine Two (also called Cannon
Fist). Routine One is mainly executed softly with embedded
hardness and Routine Two is mainly done with hardness,
embedded with softness. The two routines complement each
other to achieve the highest state of hardness and softness co-
existence and harmony.

This section introduces the Old Frame Routine One.

Its main characteristics are: well extended postures, steady
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and nimble footwork, natural and centered torso position. The

focus is on using the internal qi (气) to lead the whole body.
The core training is on the spiral rotation using the waist as the
main control and the connection to all other sections. When in
motion, the whole body moves; when in stillness, the whole
body rests. Move the body like floating clouds and flowing
water, continuous without pause. Exert explosive power
in a relaxed and elastic spring fashion with the whole body
coordinated as a complete unit.

Requirements: Uplift the top of the head lightly. Keep

the body upright and centered. Relax the shoulders and lower
the elbows. Tuck in the chest and sink the waist. Let the qi
descend to dantian (丹田). Breathe naturally. Loosen the hips
and bend the knees. Open and round off the crotch. Separate
the solidness and emptiness clearly. The upper body and lower
body coordinate and follow each other. The hardness and
softness compensate each other. Alternate between fast and slow
movements. Move the external physical body in curved lines;
and move the internal strength in spiral motions, using the body
to lead the hands. Use the waist as axle of the body in motion.
All moves are in spiral rotations. Practice in such fashion so as
to create a link of internal strength that is seemingly soft but
is not and seemingly hard but is not. The internal strength is
heavy but at the same time nimble. It is like steel wrapped in
soft cotton – soft externally and hard internally. There is no flat
surface, no straight lines, no glitches, no sagging or sticking
out, no signs of pulling, and no intention of lifting throughout
the whole routine. All postures and forms are in one rounded
form. That is the basic standard.
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II. CHEN’S TAI CHI OLD FRAME ROUTINE ONE

1.太极起势 Taichi Starting Posture

2.金刚捣碓 Buddha’s Warrior Pounds Mortar
3.懒扎衣 Lazy About Tucking the Robe
4.六封四闭 Six Sealing and Four Closing
5.单鞭 Single Whip
6.金刚捣碓 Buddha’s Warrior Pounds Mortar
7.白鹅亮翅 White Goose Spreads Wings
8.斜形 Diagonal Posture
9.搂膝 Brush the Knee
10.拗步 Twisted Steps
11.斜行 Diagonal Step
12.搂膝 Brush the Knee
13.拗步 Twisted Steps
14.掩手肱拳 Covering Hand Punch
15.金刚捣碓 Buddha’s Warrior Pounds Mortar
16.撇身捶 Leaning Body Punch
17.青龙出水 Black Dragon Emerges From Water
18.双推手 Push with Both Hands
19.肘底看拳 Fist Under the Elbow
20.倒卷肱 Roll the Forearm Backward and Step
Back
21.白鹅亮翅 White Goose Spreads Wings
22.斜行 Diagonal Step
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23.闪通背 Flash the Back

24.掩手肱拳 Covering Hand Punch
25.六封四闭 Six Sealing and Four Closing
26.单鞭 Single Whip
27.运手 Wave Hands
28.高探马 High Pat on Horse
29.右擦脚 Right Toe Kick
30.左擦脚 Left Toe Kick
31.左蹬一根 Left Stump with the Heel
32.前趟拗步 Wade Forward with Twisted Steps
33.击地捶 Punch the Ground
34.踢二起 Double Flying Kick
35.护心拳 Protecting the Heart Punch
36.旋风脚 Tornado Kick
37.右蹬一根 Right Stump with the Heel
38.掩手肱拳 Covering Hand Punch
39.小擒打 Small Frame Grappling Strike
40.抱头推山 Hold the Head and Push the Mountain
41.六封四闭 Six Sealing and Four Closing
42.单鞭 Single Whip
43.前招 Cover the Front
44.后招 Cover the Back
45.野马分鬃 Wild Horses Part Mane
46.六封四闭 Six Sealing and Four Closing
47.单鞭 Single Whip
48.玉女穿梭 Fair Lady Works with Shuttles
49.懒扎衣 Lazy About Tucking the Robe
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50.六封四闭 Six Sealing and Four Closing

51.单鞭 Single Whip
52.运手 Wave Hands
53.摆脚跌岔 Double Lotus Kick Followed by
Falling Split
54.金鸡独立 Golden Rooster Stands on One Leg
55.倒卷肱 Roll the Forearms Backward and Step
Back
56.白鹅亮翅 White Goose Spreads Wings
57.斜行 Diagonal Step
58.闪通背 Flash the Back
59.掩手肱拳 Covering Hand Punch
60.六封四闭 Six Sealing and Four Closing
61.单鞭 Single Whip
62.运手 Wave Hands
63.高探马 High Pat on Horse
64.十字脚 Cross Kick
65.指裆捶 Punch the Groin
66.猿猴探果 Ape Reaches for Fruit
67.单鞭 Single Whip
68.雀地龙 Dragon Creep on the Ground
69.上步七星 Step up with Seven Star Punch
70.下步跨肱 Step Back and Hold with Forearms
71.双摆莲 Double Lotus Kick
72.当头炮 Cannon Fist
73.金刚捣碓 Buddha’s Warrior Pounds Mortar
74.收式 Closing Posture
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III. CHEN’S TAICHI

OLD FRAME ONE ILLUSTRATIONS
1. Taichi Starting Posture

Move 1: Keep the feet together in an upright attention posture.

Lower the arms on the side of the body with the palms facing
in. Keep the head naturally straight. Keep the mouth closed.
Place the tip of the tongue against the upper palate. Look
forward (Fig. 2-1).

Fig. 2-1 Fig. 2-2

Requirements: After taking the attention posture, keep the
mind focused and clear the thoughts. Let the qi descend and
keep the breathing natural.
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In Illustrated Chen’s Taichi, Chen Xin pointed out: “At the

beginning of each workout session, one must clear the mind,
rid of all wondering thoughts, relax the mind and quiet down
the qi. Wait for the qi to arise, then start.”

Move 2: Continuing from the previous posture, relax the hip

and bend the knees. Relax the body and lower the position. Lift
up the left foot and step sideways half a step at shoulder width
to the left. Keep the toes slightly apart. Grip onto the ground
with the toes, the heels and the outer edges of the feet. Keep
the yongquan (涌泉) point hollow. Tuck the chest and sink
the waist. Relax the shoulders and lower the elbows. Keep the
body upright and centered. Keep the head naturally straight.
Push the top of the head up slightly. Look forward (Fig. 2-2).

Requirements: When stepping to the side, first move the weight

to the right leg. Land the left foot with the toes first then step
on the whole foot gradually. Relax the whole body and let the
qi sink to dantian (below the navel) and descend all the way to
yongquan. Relax the hips and bend the knees. Lower the body
position and breathe out at the same time.

At this time, the mind is clear without any thought - the ultimate
harmonious state, relaxed with respectful attitude and calm
with utmost righteousness.

Move 3: Continuing from the previous posture, raise the hands

slowly to shoulder height with the palms facing down. Relax
the shoulders and lower the elbows. As the hands lift up, lower
the body gradually. Relax the hips and bend the knees. Keep
the feet planted on the ground. Look forward (Fig. 2-3).
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Fig. 2-3 Fig. 2-4

Requirements: As the hands rise, relax the chest, the back, the
ribs and the abdomen muscles to help the qi sink to the dantian.
Avoid shrugging the shoulders and jamming air into the chest.
Breathe in as the hands rise.

Internal Strength: Continuing from the previous posture, first

let the internal qi sink into the dantian, descend to the yongquan
along the inner thigh. Then let the qi rise from the outside of
the legs going through the du mai (督脉) and rise up to the
shoulders and the elbows. By relaxing the shoulders and the
elbows, the internal strength is extended to the hands as they
rise slowly.

Move 4: Continuing from the previous posture, continue to

lower the body. Relax the hips and bend the knees. Press the
palms down to the front of the abdomen with the palms facing
down. Look forward (Fig. 2-4).

Requirements: When the hands are pressing down, keep the

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body upright and straight. Avoid bending the waist and sticking
out the buttocks. The hips must be relaxed, empty and flexible.
Squat down as if sitting on a stool. Breathe out when pressing
the palms down.

Internal Strength: Continuing from the previous posture, the

internal qi rises along the du mai. Part of the qi moves to the
arms through the shoulders; and part returns to the dantian by
moving around the fengchi (风池), passing the baihui (百会)
to the renzhong (人中) along the ren mai (任脉). With the
rising and descending, the internal qi travels though the ren mai
and the du mai to all four tips (hands and feet). It moves in the
micro and macro cosmic circles creating Taichi from wuji (无
极) generating the yin and yang types of qi. It helps in keeping
the meridians open so that qi can travel throughout the whole
body to form the complete oneness of energy existence.

2. Buddha’s Warrior Pounds Mortar

Move 1: Continuing from the previous posture, turn to the left

slightly and shift the weight to the right. Push the palms up
and forward to your left while making a closing rotation with
the left palm and an opening rotation with the right palm. Push
the left palm to the eye level over the left knee with the palm
facing outward. Push the right palm to the front of the chest
with the palm facing upward. Look forward to your left (Fig.
2-5).
 In the anterior region of the neck, inferior to the occipital bone, in the depression
between the origins of sternocleidomastoid and the trapezius muscles.
 Above the upper lip on the midline, at the junction of the upper third and lower
two thirds of the philtrum.
 Wuji – the state of ultimate chaos where the whole existence has no definition.
 115

Fig. 2-5 Fig. 2-6

Requirements: When the hands push upwards and the body
turns, apply the strength in the crotch and the waist. Collapse
the hips and the waist. Apply internal strength in the palms.
Breathe in on this move.

Internal Strength: Let the qi descend down to the yongquan

points as the body turns left, then from the right foot up the
leg to the waist. Turn the waist to the left and send the strength
through the shoulders and elbows to the hands forming upward
pushing strength.

Application: Raise the arms to stick to the opponent’s right

fist or palm. The right hand stick to the palm and the left hand
sticks to the elbow. Keep the internal pushing strength.

Move2: Continuing from the previous posture, turn right 90°.

Shift the weight from the right leg to the left leg. Pivot open
the right foot. Push the palms to the right with the right hand
making a closing rotation and the left hand making an opening
rotation. Look forward to your left (Fig. 2-6).
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Requirements: Coordinate the palm motion with the turn of

the waist in an outward curve with pushing strength. Shift the
weight naturally. Do not shrug the shoulders or tilt the elbows.
Breathe out on this move.

Internal Strength: Let the internal qi coil up through the right

leg to dantian. Part of the strength coils down the left leg and
part of the strength coils up through the waist and the spine to
the arms and hands forming pushing strength.

Application: As soon as the palms stick to the opponent, turn

quickly to lead the attack to emptiness.

Move 3: Continuing from the previous

movement, shift the weight to the right
leg. Lift the left foot and close the left
leg. Collapse hips and bend the knees.
Lower the body and turn right slightly.
Push the hands upwards. Look forward
to your left (Fig. 2-7).

Requirements: Lift the left leg and

sink the body. Hold the body in a
Fig. 2-7 vertical closing posture. Do not bend
the waist or stick out the buttocks.
Breathe in on this move.

Internal Strength: Sustain the upholding strength when brushing

backward. The internal strength coils from the left leg to the
right leg. Anchor the strength in the dantian.

Application: Protect the groin area by lifting the left and closing
 117

in the knee. It also implies kicking the opponent’s knee cap and
shin.

Move 4: Continuing from the

previous move, land the left
foot on the inside of the heel and
slide forward to your left along
the ground. Keep the weight on
the right leg. Apply additional
uphold strength in the hands while
brushing to the upper right side.
Look forward to your left (Fig. 2-
8).
Fig. 2-8
Requirements: Keep the body upright when stepping the left
foot forward. The left leg and the hands coordinate with each
other. Breathe out on this move.

Internal Strength: Move the qi up from dantian to the hands to

enhance the upholding strength in the hands and down to the
left foot to balance the hands.

Application: Use the left foot to stump, chisel, side kick, or

hook to hold down the opponent’s foot and ankle.

Move 5: Continuing from the previous move, move the weight

from the right leg to the left leg. Pivot open the left foot and
step down. As the center of gravity moves forward, turn left
45°. Wave the hand forward in a downward curve with the left
hand making a closing rotation and the right hand making an
opening rotation. Uphold the left hand in front of the chest with
the palm facing down. Lower the right hand to the right knee
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with the palm facing out and the fingers pointing to the back.
Look forward (Fig. 2-9).

Requirements: Coordinate the

hands moving with the turn of the
body and shift of weight. Sink
the base of the waist and twist the
crotch which moves forward in a
downward curve. Hold the left arm
with internal strength in a half circle.
Keep the right elbow away from the
body. Line up the left knee to the
left heel. Collapse the right hip and
Fig. 2-9 bend the knees. Keep the strength
in the legs to form a rounded and
flexible crotch support. Keep the
body upright. Breathe in to begin
and breathe out to end this move.

Internal Strength: Coil the strength inward in the right leg. On

the downward curve to the front, coil the strength outward into
the left leg. Coil the strength in the waist to the left. Relax the
shoulders and sink the elbows. Let the internal strength coil
in the arms with the left arm making a closing rotation and
the right arm making an opening rotation to form the ripping
strength.

Application: First brush to the back to create the void. When

the opponent detects the void and begins to withdraw, follow
the opponent’s motion to apply the ripping strength.
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Move 6: Continuing from the

previous move, swing the left palm
forward, then upward and backward
towards the inside of the right
forearm. Hold the left hand palm
facing down. At the same time,
wave the right palm up forward in a
curve and hold it in front of the right
chest with the palm facing up. Hold
closing strength in the hands. While
waving the right hand forward, lift
Fig. 2-10 and step the right foot up then touch
the ground with the toes. Keep the
weight on the left leg. Look forward
(Fig. 2-10).

Requirements: When stepping up, keep the hips collapsed and

knees bent. The step should be light, natural and steady. The
hands and the body have vertical closing intentions. Breathe in
on this move.

Internal Strength: Keep the internal strength in the left leg. Turn
the waist left slightly. Pipe the internal strength to the left hand
and lead the right hand and foot with the strength in the left
hand. Pipe the internal strength to the tips of the right toes and
right fingers. When one’s internal strength is full and strong, a
small move can help pump the internal strength throughout the
whole body and to the tips of all limbs.

Applications: The forward step with the right foot implies kicks
to the opponent’s crotch, knees, shins, and such. The swing
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with the left palm implies swing to the opponent’s face and
eyes to distract the vision. The lift with the right palm implies
thrust to the opponent’s throat.

Move 7: Continuing from the

previous move, flip the left palm
with an opening rotation and lower
it to the front of the abdomen with
the palm facing up. Hold the right
palm into a fist and lower it into the
left palm with the palm side facing
up. Look forward (Fig. 2-11).

Requirements: Keep the arms and

hands 8-10 cm away from the body
Fig. 2-11
with round off internal strength. Let
the internal strength in the waist
sink with the right fist. Breathe out
on this move.

Internal Strength: Activate the internal strength from the waist.

Sink the base of the waist and loosen up the shoulders. Lower
the elbow and let the strength go to the right fist. Hold the
round off strength in the arms. Relax the whole body and let
the qi return to the dantian.

Move 8: Continuing from the previous move, lift the right fist
with a closing rotation to shoulder level. Left the right knee up
and hold the right foot in with the toes pointing down naturally.
Look forward (Fig. 2-12).
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Fig. 2-12 Fig. 2-13

Requirements: Lower the body slightly and apply closing

internal strength when lifting the leg. When lifting the fist, relax
the shoulders and lower the elbow to drive the qi downward to
solidify the posture. Breathe in on this move.

Internal Strength: Sink the base of the waist and relax the
shoulder letting the strength rise to the right fist and the right
knee.Applications: The right fist can punch the opponent’s
jaw or throat and the knee can bump to the crotch, abdomen
or chest.Move 9: Stump the right foot down to the ground at
shoulder width from the left foot. At the same time, land the
right fist into the left palm with an opening rotation. Push the
arms round. Look forward (Fig. 2-13).

Requirements: Lower the right fist and right foot simultaneously.

Stump with explosive power. Relax the hips and bend the knees.
Sink the qi into the dantian. Breathe in on this move.

Internal Strength: This posture concludes the Pound Mortar

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movement. The internal strength returns to the original setup.

From the beginning of the Opening Posture, qi started from
the dantian and move through the organs and bones internally
and through the muscles, skin and hair and eventually returned
to the dantian completing a full cycle. Every move must
coordinate with the internal strength in the waist. The waist is
the compartment for the kidneys. The heart is the control for
the whole body. The kidneys are the source of qi. Use the waist
and the spine like the axle. Move the limbs like wheels on the
axle. All moves are centralized at the waist like an axle and
connected to the limbs section by section through all joints.

Applications: The stump can be used to attack the back of the

feet. The stump can also help increase blood circulation and
heighten the spirit.

3. Lazy About Tucking the Robe

Move 1: Turn left slightly and move
the weight to the right. Change the
right fist to palm and lift up with a
closing rotation. Press the left palm
down with a closing rotation. Look
forward to your left (Fig. 2-14).

Requirements: On the move of

lifting the right palm, first collapse
and twist the waist. Use the body to
push into the hands. Coordinate the
Fig. 2-14
hands to each other with opening
strength. Breathe in on this move.
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Chapter Three
I. INTRODUCTION TO CHEN’S TAICHI
OLD FRAME ROUTINE TWO

Chen’s Taichi Old Frame Routine Two is also called Cannon

Fist. This routine mainly consists of hard explosive moves,
however with softness implied. There are stumping explosive
moves, ducks and dodges, leaps and jumps, jerks and snaps.
The whole routine is a series of well connected moves like a
snapping python and charging tiger.

The practitioner should have built a good foundation with the

Old Frame Routine One before starting to learn the Cannon
Fist. One should have completed the process of softening and
coordination training. For best result, the practitioner should
be able to control the whole body in good synchronization,
combine the internal and external elements, relax and settle the
postures, able to apply power with fullness and coordinate the
moves with breathing control. Without a good foundation, the
322

practitioner may end up suffering from problems like lack of

elasticity in the moves, stiff postures, top heavy without base,
air stuck in the chest, overly accelerated heart rate, shortness
of breath, blue lips, pale face, and such. Rushing into Cannon
Fist training will not benefit in terms of health or martial arts
abilities.

When one is ready to train, always begin with a few rounds of

routine one or basic drills to get the mind, breathing and body
prepared. For Routine One, use the body to lead the hands, use
the waist as the axle. Connect the body section by section with
slow motions. The main focus is on sensing how the internal
energy is coordinated with the external forms. Use the mind
to lead the qi and use the qi to move the body. Coordinate the
breathing with the moves with good spiral rotations. The main
focus is on Peng (掤), Lu (捋), Ji (挤) and An (按) supplemented
with Cai (采), Lie (挒), Zhou (肘) and Kao (靠). For Routine
Two, the attention to coordination of the qi, breathing, and
moves can be eased off. The main focus should be on using the
hands to lead the strength. Lead with hands and follow with
the body. Keep the footwork nimble with solid ground. Sustain
the postures and moves with solid and whole power with high
spirit. The main focus is on Cai (采), Lie (挒), Zhou (肘) and
Kao (靠) supplemented with Peng (掤), Lu (捋), Ji (挤) and An
(按), so as to present the true style of the Cannon Fist – quick,
solid and powerful.

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II. CHEN’S TAICHI OLD FRAME TWO

LIST OF MOVEMENTS

1.太极起势 Starting Posture

2.金刚捣碓 Buddha’s Warrior Pounds Mortar
3.懒扎衣 Lazy About Tucking the Robe
4.六封四闭 Six Sealing and Four Closing
5.单鞭 Single Whip
6.跃步护心拳­ Leap with Protecting the Heart Punch
7.进步斜行 Diagonal Step
8.回头金刚捣碓 Turn Around with Buddha’s Warrior
Pounds Mortar
9.撇身拳­ Leaning Body Punch
10.指裆 Strike the Groin
11.斩手 Chop Hand
12.翻­花舞袖 Dance with the Sleeves
13.掩手肱拳 Covering Hand Punch
14.转身腰拦肘 Turn Around with Cross Elbow Strike
15.大肱拳小肱拳 Upper and Lower Arm Strikes
16.玉女穿梭 Fair Lady Works with Shuttles
17.倒骑龙 Ride on the Dragon Backward
18.掩手肱拳­ Covering Hand Punch
19.裹鞭裹鞭 Wrapping Punches
20.兽头势 Beast Head Posture
21.披架子 Chopping Posture
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22.掩手肱拳 Covering Hand Punch

23.伏虎 Tame the Tiger
24.抹眉肱 Brush the Eye Brows
25.左右黄龙三搅水 Yellow Dragon Stirs Up Water
26.左冲右冲 Dash to the Left and Dash to the Right
27.掩手肱拳 Covering Hand Punch
28.扫膛腿 Sweep Kick
29.掩手肱拳 Covering Hand Punch
30.全炮捶 Full Cannon Fist
31.掩手肱拳 Covering Hand Punch
32.捣叉捣叉 Pound and Split
33.左二肱右二肱 Left and Right Continuous Strikes
34.回头当门炮 Turn Around with Cannon Fist
35.变势大捉炮 Switch Position with Cannon Fist
36.腰拦肘 Cross Elbow Strike
37.顺拦肘 Straight Elbow Strike
38.窝底炮 Cannon into the Nest
39.回头井拦直入 Turn Around and Drop the Pulley Rope
into the Well
40.金刚捣碓 Buddha’s Warrior Pounds Mortar
41.收势 Closing Posture

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III. CHEN’S TAICHI OLD FRAME ROUTINE

TWO ILLUSTRATED MOVEMENTS

1. Starting Posture

Moves and requirements are the same as those in Old Frame

Routine I

2. Buddha’s Warrior Pounds Mortar

Moves, requirements and applications are the same as those

in Old Frame Routine I.

3. Lazy About Tucking the Robe

Moves, requirements and applications are the same as those

in Old Frame Routine I.

4. Six Sealing and Four Closing

Moves, requirements and applications are same as those in

Old Frame Routine I.

5. Single Whip

Moves, requirements and

applications are same as those in
Old Frame Routine I (Fig. 3-1).

Fig. 3-1
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6. Leap with Protecting the Heart Punch

Move 1: Continuing from the previous posture, swing the left

hand up and snap the right hand down. At the same time, shift
the weight to the right leg and lift the left leg up. Look forward.
Immediately after, snap the right hand up with the palm facing
in and snap the left hand down with the palm facing in and
fingers pointing down. Look forward to your left (Fig. 3-2, Fig.
3-3).

Requirements: Swing the left hand up first then down and the
right hand down first then up. It is a step to activate internal
strength with the concept “to lead down if intend to go up
and lead up if intend to go down”. Coordinate the hand snap
with the lift of the left leg for good upper and lower body
coordination.

Applications: Shake and snap the hands to prepare for swing

strike or chops. Lift the left leg to avoid kicks to the knee and
to protect the groin.

Fig. 3-2 Fig. 3-3

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Move 2: Step the left foot down and immediately lift the right
foot up. At the same time, turn the body to the left 90°. Look
forward to your right (Fig. 3-4). Continuing without pause, step
the right foot up and forward to your right (at about 45°) with
the inside of the heel on the ground. Push the right hand out
and press down on the left side. Look to your right (Fig. 3-5).

Requirements: Pay attention to the landing of the left foot. Step

the right foot up immediately. Or leap up before the left foot
lands and then continue to land the right foot. Hence the name:
Leap with Protecting the Heart Punch.

Internal Strength: Hold the internal strength in the waist.

Applications: Lead in from above and invade from below. It

also implies folding the back bump, and such.

Fig. 3-4 Fig. 3-5

Move 3: Turn the body to the right. Shift the weight from the
left leg to the right leg. At the same time, wave the left hand
down to the back then up and forward in a circle, first with a
closing rotation and then with an opening rotation. Place the
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left hand at the upper left corner with the palm facing forward
to your right and the fingers pointing up. At the same time,
lift the right hand up slightly then wave inward and down in
a circle, first with an opening rotation and then with a closing
rotation. Hold the right hand on the outside of the right leg
with the palm facing down and the fingers pointing diagonally
forward. Look forward to your right (Fig. 3-6).

Requirements: Rotate the left hand

first with a closing rotation then
change to an opening rotation.
Rotate the right hand first with an
opening rotation then change to a
closing rotation. Rotate the hands
synchronizing with the turn of the
body. The turn of the body should
be coordinated with the weight
shift and with upper and lower
Fig. 3-6 body coordination.

Internal Strength: Hold the internal strength in the waist. Apply

the strength first in the back, then send it to the hands.

Applications: Wave the hands in curved motions on the side to

neutralize the oncoming strength and for protection. When the
right hand is making a closing rotation the left hand is making
an opening rotation; and when the left hand is making a closing
rotation, the right hand is making an opening rotation.

Move 4: Continuing without pause, continue turning the body

to the right. At the same time, change the hands to fists. Move
the left fist to the front of the chest, then sink with the palm side
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facing down inward. Lift the right fist and hold it in front of the
chest on the right side with the palm side facing down. Look
forward (Fig. 3-7).
Requirements: Move the crotch in a backward curved motion
when shifting the weight. Sustain internal supportive strength
in the right elbow rounded off and lightly. Loosen the hips and
sink the body.

Internal Strength: Control the internal strength with the waist.

Tuck in the ribs and loosen the shoulder to hold the strength in
the right elbow.

Applications: Elbow strike straight to the front.

Fig. 3-7 Fig. 3-8

Move 5: Turn the body to the left suddenly. Keep the weight
on the right leg. Hold the right forearm vertically in front of
the chest with the palm side facing in. Punch the right forearm
forward to your left with the turn of the body. At the same
time, hold the left fist back in below the tip of the right elbow
coordinating to the right elbow with the palm side facing in
(Fig. 3-8).
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Requirements: Turn the body first to the right then quickly to

the left. Use the waist as the axle. Bend the knees and loosen
the hips. Open and round off the crotch. Punch the right elbow
out with the turn of the body. Ensure upper and lower body
coordination.

Internal Strength: The internal strength reaches the back of

the right fist with the turn and twist in the waist and crotch.
Loosen the shoulder to let the strength first get to the tip of the
right elbow then to the back of the fist.

Applications: Sudden exertion of power. Use the right elbow to

strike the opponent’s chest and the fist to punch the opponent’s
mouth and nose.

7. Diagonal Step

Move 1: Turn the body slightly

to the left then to the right. Keep
the weight on the right foot. At the
same time, change the fists to palms
and wave the palms up to the right
with palms facing out diagonally.
Look forward to your right (Fig.
3-9). Continuing without pause,
shift the weight to the left leg in a
downward curved motion. Lift the
Fig. 3-9 right foot up. Swing the right palm
up in a curved motion along the
right side of the body. Wave the left
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palm across the chest in a curved

motion and press it down beside
the left side of the body with the
palm facing down and the fingers
pointing diagonally forward. Look
forward (Fig. 3-10).

Fig. 3-10
Requirements: The steps in this move can also be done
continuously. Coordinate the palm swing, the leg lift, and the
weight shift with steady and solid posture.

Internal Strength: Use the strength in the crotch and the waist
to move the fists. Lift the leg and hold in the strength.

Applications: Lift the leg to protect the crotch or avoid kick to

the knee.

Move 2: Continuing without pause,

chop the right palm down quickly
and swing the left palm up (Fig.
3-11). Immediately after, step the
right foot down with a stump. Lift
the left foot up and turn the body
to the right at about 45° (Fig. 3-
12). Continuing without pause,
scrape the left heel out and forward
to your left. Extend the left hand
Fig. 3-11
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forward slightly and open the right

arm back slightly. Look forward to
your left (Fig. 3-13).

Requirements: It can be a skip

on the lift and step of the left leg.
Control the balance on the right leg
when stepping to the left. Push the
hands forward and backward with
internal supportive strength.
Fig. 3-12
Internal Strength: Hold the internal
strength in the waist. Shift the
weight between the legs with good
control of the center of gravity.

Applications: Lifting the left foot

while stumping the right foot can
help with quick weight switching.
Change from defense to offense.
The step to the left implies kick
to the left or stump on the foot.
This move is also a method to lead
Fig. 3-13
in from above and invade from
below.

Notes: The steps of this move can also be done continuously.

Move 3: Continuing from the previous posture, turn the body to

the left and shift the weight to the left. At the body turns, wave
the left hand down (palm facing down) in a curved motion
with a closing rotation. Continue to wave the left hand passing
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the left knee and change it to hook hand. Place the left hook
hand on the left side, with the wrist slightly above the shoulder
with the fingers pointing down. At the same time, rotate the
right hand outward (palm facing up) then up and inward with
a closing rotation. Place the right hand in front of the chest on
the right side with the palm facing forward to the left and the
fingers point diagonally up. Look forward to your left (Fig.
3-14).
Requirements: Relax the wrist and
lead the hand with the wrist up.
Hold the right hand with sustained
internal strength. Loosen the hips
and collapse the waist. Accumulate
the internal strength in the right
side of the waist.

Applications: Ready posture to

push forward, right back bump or
Fig. 3-14 right elbow strike.

Move 4: Continuing from the

previous posture, turn slightly to
the left then turn to the right. Pull
the right hand outward in a curved
motion with a closing rotation.
Loosen the shoulder and sink
the elbow. Tuck in the chest and
collapse the waist. Loosen the hips
and bend the knees. Look forward
(Fig. 3-15).
Fig. 3-15
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Requirements: Keep the body centered and upright with

stretched posture. Open and round off the crotch. Uplift the
top of the head. This posture is a method of centering and
grounding that supports to all directions. Hold the internal
strength in the dantian and radiate the internal strength to the
end of the limbs. Concentrate the mind and fill the body up
with sensation of qi.

Applications: As the posture settles, let the internal strength

return to the dantian. Hold the body with the five bows (arms,
legs and the torso) ready to attack.

8. Turn Around with Buddha’s Warrior Pounds Mortar

Move 1: Turn the body to the right

and shift the weight to the right leg.
Loosen the right shoulder and sink
the right elbow. Change the left
hook hand to palm and push with
explosive power to the right at the
chest level with the palm facing
to the right and fingers pointing
up. Hold the right hand on the left
side to protect the body. Look your
Fig. 3-16
right (Fig. 3-16).

Move 2: Continuing without pause, turn the body to the right.

Keep the weight on the right leg. Hook the left toes inward
and sweep forward 180°. At the same time, lift the right hand
up to the front of the forehead with an opening rotation first,
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and then change to a closing rotation. Hold the right hand in

front of the forehead with the elbow bent, the palm facing out
and the fingers pointing to the left. Lower the left hand down
to the outside of the left knee with a closing rotation, the palm
facing down and the fingers pointing diagonally forward. Look
forward to your left (Fig. 3-17).

Requirements: Push the left palm

with explosive power as the body
turns. Loosen the right shoulder
and sink the right elbow. Sweep the
left foot with the turn of the body
and the weight shift. Therefore, it is
called Turn Around and Buddha’s
Warrior Pounds Mortar. As the
weight shifts to the right leg, use
the waist as the axle leading the
body to turn in coordination.
Fig. 3-17
Applications: Turn around with a palm strike and protect the
head and lower body with the hands right after the palm strike.
Sweep the opponent with the left leg at the same time.

Move 3: Continuing without pause,

Shift the weight to the left leg and
turn the body to the right 180°. As
the body turns, sweep the right foot
outward for half a circle. Open the
arms then close the arms with the
right palm facing up and left palm
facing down. Look forward (Fig.
3-18).
Fig. 3-18
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Requirements: Step the left foot with readiness to support the

body. As soon as the left foot steps down, shift the weight onto
the left. Utilize the weight shift and body turning to accelerate.
Do the movement as fast as possible like tornado without
losing control.

Applications: As the body turns, block and strike with the right
hand and back sweep with the right foot.

Move 4: Continuing without pause, lower the body slightly and

let the qi return to the dantian. Wave the left hand outward and
lower it down to the front of the lower abdomen with the palm
facing up. Change the right hand to fist and wave it inward
passing the chest and rest onto the left palm. Lift the right fist
and lift the right foot up simultaneously (with the toes pointing
down naturally). Stump the right foot and lower the right fist
back onto the left palm. Look forward (Fig. 3-19).
Requirements: Lower the body
when lifting the right leg with
upper and lower body coordination.
Loosen the shoulder and sink the
elbow when lifting the fist up to
let the qi sink. Lower the right fist
and the right foot at the same time.
Loosen the hip and bend the knee
on the stump. Sink the qi in the
dantian.
Fig. 3-19
Applications: Accumulate the strength in the right foot. Bump
with the knee on the lift and stump the opponent’s foot when
stepping down. Attack the opponent’s throat or jaw.
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9. Leaning Body Punch

Move 1: Continuing from the

previous posture, lower the body
slightly and separate the hands to
the side at the same time. Hold the
hands palm facing up and fingers
pointing inward (Fig. 3-20).
Control the center of gravity on the
left foot and take a big step to the
Fig. 3-20 right with the right foot. Lift and
coil the hands at the same speed
as the step with opening rotations.
Hold the hands in front of the chest
with the left palm facing to the right
and the right palm facing the left
and fingers all pointing up. Look
forward (Fig. 3-21). Continuing
without pause, turn the body to the
left and shift the weight to the left.
Fig. 3-21 As the body turns, close the right
arm in and move the right hand to
the front of the left shoulder with
the palm facing diagonally inward
and fingers pointing up; wave the
left hand down to the left side in
a downward curved motion with a
closing rotation and with the palm
facing out and the fingers pointing
diagonally forward. Look forward
Fig. 3-22 to your left (Fig. 3-22).
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Requirements: Keep the steps in this move connected.

Applications: Sweep the opponent’s crotch with the palms.

Wave the palms up to protect your own face. Turn the chest to
neutralize oncoming attack.

Move 2: Continuing from the

previous posture, turn the body
to the right and shift the weight
to the right leg. At the same time,
lower the right hand down passing
the right knee to the outside of the
right leg in a downward curved
motion with a closing rotation. Lift
and push the left hand to the center
Fig. 3-23 line at nose level with an opening
rotation (Fig. 3-23).

Requirements: As the right hand wave down, sink the internal

strength in the crotch and the waist. For large posture, move
the right elbow around the front of the knee.

Applications: The large posture can be used to apply the seven

inch shoulder bump or seven inch elbow strike. It means seven
inches (approx. 23cm) from the ground.

Move 3: Continuing from the previous posture, shift the weight

to the left leg and turn the body to the left. Brush the left hand
down to the left side with a closing rotation. Push the right
hand up with an opening rotation. Eyes follow the right hand
(Fig. 3-24). Continuing without pause, Keep turning the body
to the left. Hold the left palm on the left side with a closing
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rotation with the thumb at the back and the four fingers at the
front. Coil the right hand with an opening rotation with the little
finger leading the motion. Brush the right hand horizontally
forward to your left and change to fist. Eyes follow the right
hand forward to your left (Fig. 3-25).

Fig. 3-24 Fig. 3-25

Requirements: Grip the ground with the toes. Coil the strength
in the crotch left and right to lead the spiral rotations in the
arms.

Applications: Wave the left arm backward implying bump

with the back. Sweep strike the opponent with the right arm
horizontally.

Move 4: Continuing from the previous posture, shift the

weight to the right. Turn the waist to the right. Hook the left
toes inward with the knee relaxed and slightly bent. Flip the
right fist outward and push toward the upper right to the right
temple. Push and round off the left arm with the left elbow
folding in. Look at the left elbow first then at the left toes (Fig.
3-26).
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Requirements: Twist the waist and coil the crotch on the turn.
Lean the body slightly forward, but keep the internal strength
straight even though the body is slanting. Round off the crotch.
Line up the left elbow and the left toes in a straight line.
Coordinate the body as a complete whole. Do not bend the
waist or stick out the buttocks.

Fig. 3-26 Fig. 3-27

10. Strike the Groin

Move: Shift the weight to the left and turn the body to the left.
Change the left hand to fist. Strike the left fist down to the left
with an opening rotation. At the same time, spring the right fist
up to the right with an opening rotation. Look down to your
left (Fig. 3-27).

Requirements: Strike the left hand and spring the right hand
simultaneously to apply opening strength.

Applications: Strike the opponent’s crotch.