| 1 |
Posture,
Breathing, Joint Warm-ups: Wuji stance, abdominal breathing, gentle joint
mobility |
Full-body
warm-up, posture alignment drills, intro to Wuji & breathing |
Gentle
mobility, seated/standing posture work, breath training |
| 2 |
Controlled
shifting side/front, begin "Commencement" |
Weight-shifting
games, form posture, practice first movement |
Shifting
drills, movement breakdown, small-step practice |
| 3 |
Learn first
side, focus on stepping & hand flow |
Step-by-step
movement instruction, focus on balance & timing |
Segment
drill: arms, legs, then together; repeat in parts |
| 4 |
Learn second
side, link both sides smoothly |
Add second
side, practice transition, mirror sides |
Alternate
side practice, build up to two-part movement |
| 5 |
Brush Knee
and Push: Learn full movement, posture & breathing with stepping |
Learn entire
movement slowly, body alignment drills |
Breakdown
into arms and legs, slow recombination |
| 6 |
Balance work,
controlled rising and arm extension |
Practice
step + raise, balance safety cues, soft arms |
Supported
balance drills, controlled arm lift |
| 7 |
Grasp the
Bird’s Tail: Ward Off, Roll Back, Press, Push – broken down
step-by-step |
Full movement
breakdown, energy direction explained |
Repetition
of sections, arms-only + foot-only before integration |
| 8 |
Short sequence |
White Crane;
slow continuous flow |
Daily repetition
of mini-sequence with correction focus |
| 9 |
Repulse Monkey:
Backward step, coordination, body awareness |
Movement
slowly, safe stepping, coordinated arms |
Walk-in-place
version, low-range stepping, mirror drills |
| 10 |
Wave Hands
Like Clouds: Side-to-side shifting with hands floating |
Emphasize
waist turning, weight transfer, hand coordination |
Drill stepping
+ hands separately, combine for short practice |
| 11 |
Golden Rooster:
Balance, posture, single-leg awareness |
Static
and dynamic variations with support |
Repetition
with wall/chair support, light arm lift |
| 12 |
Short Form
Integration, link all previous forms into a flowing segment |
Golden
Rooster |
Break form
into 3 smaller chunks, reinforce daily |
| 13 |
Breath–Movement
Harmony: Coordinate inhale/exhale with each form |
Softness,
breathing with each motion |
Daily breath
drills, flow-through sections with cues |
| 14 |
Peng, Lu,
Ji, An Energy Concepts: Focus on feel, structure, and intention |
Practice
Grasp the Bird’s Tail with internal awareness |
Static
energy feeling, light motion, slow focus drills |
| 15 |
Moving Meditation:
Quiet, slow repetition of full form |
Flow practice,
soft music optional, meditative tempo |
Slow, segmented
repetitions with breath & relaxation |
| 16 |
Full form,
personal practice tips, journaling |
Practice
full sequence, encourage mindful take-home practice |
Full form
flow, seated breath work |