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"Pushing Hands"
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SOLO FORM

Solo Form: Postures 1 - 8

1. Preparation (2 beats)


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2. Beginning (6 beats)

3. Ward Off Left (6 beats)

4. Ward Off Right (4 beats)

5. Roll Back (4 beats)

6. Press (4 beats)

7. Push (4 beats)

8. Single Whip (6 beats)

1. Preparation (2 beats)

Position:​
Relax. Heels touching and toes apart. Arms by your sides with the palms facing in.
Shift your weight onto your right foot and slightly open your left foot to a shoulder wide stance. Left toes pointing straight out.
Now shift your weight onto your left foot and turn your right toes in to point straight out.
Shift your weight back onto your both feet. Keeping relaxed and balanced.

​Now you are ready to begin.
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2. Beginning (6 beats)

Raise your hands slowly to your shoulder height with your arms lightly stretched foward. Hands stay relaxed.
Open both palm, keeping the arms extended out but relaxed.
Withdraw both hands toward your body. Arms and hands keep relaxed.
Slightly raise your both hands while you inhale to bring the inner core together. Do not raise your shoulders.
Lower your hands slowly to your side, keeping the palm open and relaxed.
Slowly bring the hands to your waist to the beginning position.
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3. Ward Off Left (6 beats)

Shift you weight on to you left leg and turn your torso 45 degrees to your right
Continue turning your torso to the rightuntil it is facing east. Your right foot simultaneously turns, pivoting on the heel, to point east as well. Your hands, right on top, hold an imaginagry ball in front of your chest.
Shift 75% percent of your weight towards the east onto your right foot.
 Shifting your weight 100% onto your right foot, turn your torso 45 degrees to
the left to face northeast and simultaneously pivot on your left toes so that
they point to the northwest.
 Step forward to the north with your left foot, placing the heel down in front of
where the toes were and point the toes to the north. Shifting your weight 60%
onto the left leg, turn your torso to face north and bring your right hand down
to the "position of attention" next to your right hip. Simultaneously bring your
left hand up into a "ward off" position with your palm facing inward and
opposite your neck. With the turning of your torso to face north, turn your
right foot, pivoting on your heel, so the toes point to the northeast.
 Complete the positioning of your legs and feet (called a “bow and arrow”
stance") by shifting an additional 10% of your weight (a total of 70%) onto
your left foot. At the same time, using your whole body, ward off with the
back of your left hand. Your left elbow remains relaxed and down.
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4. Ward Off Right (4 beats)

Shift all of your weight to your left leg while turning your torso to face northeast.
Pivot on your right toes and turn your palms so that they face each other and ...



... step forward with your right foot to the east into a bow and arrow stance. Shift your weight 60% onto your right leg as you turn your torso to face east.
​​Simultaneously pivot on your left heel, turning your left foot inward 45 degrees so the toes are pointing to the northeast. During this count, bring your right hand up in front of your neck with the palm facing in. Your left hand faces your right palm, as if holding an imaginary small ball. Your right arm remains rounded out and your left elbow is lowered.
Complete the bow and arrow stance facing east by shifting an additional 10% of your weight onto your right foot. At the same time, using your whole body, push forward with the back of your right hand, both elbows remaining slightly
bent.

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5. Roll Back (4 beats)

Turn your torso to the right 45 degrees and bring your right forearm up into a 90 degree angle, perpendicular to your body. At the same time bring your left forearm across in front of the chest with your left palm facing in and the fingers almost touching your right elbow.
Keeping your weight on the right foot, turn your upper torso back to the left 45 degrees to face east. Your waist, upper body, arms and hands move together as one unit.
With your torso facing straight ahead to the east, withdraw your weight back onto your left foot.
Turn your torso to the left 45 degrees to face northeast. At the same time turn your left palm upwards.

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6. Press (4 beats)

Turn your torso 45 degrees to your left to face north. With the momentum of this turn let your left hand drop down and circle around (without lifting the elbow), heading up toward your left ear.
As your left hand is passing by your ear, turn your torso
back 90 degrees to your right to face east and lightly attach your left fingers to the inside of your right wrist (as though you’re feeling your pulse). Your right forearm drops slightly down into a diagonal position in front of your upper chest with the left elbow lowered.
Without letting your hands and arms move separately from your body, shift your weight onto the right leg and press forward with your right forearm. It’s important here to move your whole body as one unit and not let your hands
and arms move independently or initiate any movement.
Continue to press forward and slightly upwards until your right leg bears about 70% of your weight.

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7. Push (4 beats)

Without moving your hands and arms separately from
your body, shift 60% of your weight onto your right leg
again. The push is coming from the forward movement of your whole body - not your arms.
Separate your hands, palms down, at the level of your
shoulders.
Keeping your back straight, shift your weight back onto
your left leg and simultaneously withdraw your hands slightly towards your upper chest. The fingers of both hands point forward and the elbows remain relaxed and bent downwards.
Complete the bow and arrow stance by shifting about 10% more of your weight into your right foot. At the same time slightly raise your finger tips so that the intention of the push is coming through your palms and directed to the east.

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8. Single Whip (6 beats)

Shift your weight back onto your left foot and let your arms stretch out slightly with the palms of the
hands facing downward.
Turn your torso to the left
until it faces northwest and at the same time turn your right foot, pivoting on the heel, so that the toes point north.
Shift your weight back to your right leg as you turn your torso to face northeast. Simultaneously withdraw both hands. The left hand comes down opposite the navel with its palm up and the right hand
forms a “hook” (all 5 digits are touching at the tips and pointing downward) near your right armpit.
Turn your torso counterclockwise back to the northwest corner.
With this movement strike to the northeast corner with your right hand "hook" and simultaneously pivot the left foot on the toes to
point northwest.
Continue to turn your torso to face west and step with your left foot, heel first, so as to form a shoulders’ width stance facing west
with 60% of your weight on your left foot. The movement of your torso brings your left hand, palm facing in, up in front of your body at face level. At the same time let this movement turn your right
foot, pivoting on the heel, to point northwest. The right hand “hook” does not move.
Complete the bow and arrow stance facing west by shifting 10% more of your weight onto your left foot. At the same time turn your
left hand palm outward being careful to leave your arm slightly bent. Your eyes gaze over and past the fingertips.
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