Traditional Long Form
The Yang-style Taijiquan (楊氏太極拳, Yángshì tàijíquán) Traditional Form consists of 113 movements. This sequence is the foundation to all of your Taijiquan practice. Beginners focus on stances, breathing, relaxation, mind, and energetic awareness. More advanced practitioners explore martial applications, direction of Qi, and Taijiquan theory. After you complete learning the Taijiquan solo sequence, you should practice it very slowly, focusing on how to lead your Qi beyond the surface of the skin and deep into the bone marrow.
Double Pushing Hands
Double Pushing Hands (雙推手, shuāng tuīshǒu) builds off of the techniques trained in Single Pushing Hands. It includes the same 4 options for horizontal, upward, sideways, and downward neutraliazations, in addition to 2 new ones: repelling and sealing. You must use the other hand to seal the opponent's elbow in all 6 options.
Freestyle Pushing Hands
Centering (自由推手, zìyóu tuīshǒu) is freestyle Pushing Hands with a particular focus on Central Equilibrium (中定, zhōngdìng). It requires the Taijiquan principles: listening (聽, tīng), understanding (懂, dǒng), sticking (沾, zhān), adhering (黏, nián), yielding (走, zǒu), neutralizing (化, huà), and leading (引, yǐn). These skills constitute the most basic skills in Pushing Hands. The goal of this level is to build preliminary habits for correct body structure and defensive reaction. Unlike tournament settings, students must maintain a high stance so that they are forced to use the waist, chest, and spine in their movements. You are expected to use your chest, spine, and waist to neutralize any seal within 3 seconds.
Single Pushing Hands
In Single Pushing Hands (單推手, dān tuīshǒu), you learn how to build up your sensitivity for yielding, leading, and neutralizing. This exercise includes 4 options for horizontal, upward, sideways, and downward neutralizations.
Peng Lü Ji An (Stationary)
This Peng Lü Ji An (掤擠按, péng lǚ jǐ àn) exercise is a popularly practiced international double pushing hands routine. The principles of Peng (ward-off), Lü (rollback), Ji (press), and An (push) should remain the same as in previous single and double pushing hands training. This level is trained without stepping.