I. Hand Forms
1. Fist: Four fingers clenched together and curled, thumb tightly pressing on the second joint of index and middle fingers. Fist must be clenched tightly, fist surface flat, wrist straight (see Figure 1).
2. Palm: Four fingers clenched together and stretched backward, first joint of thumb bent and buckled at the tiger mouth (see Figure 2).
3. Hook: Five fingertips gathered together, wrist bent (see Figure 3).
II. Thrust Punch (Chong Quan)
1. Movement Method: Starting posture: feet stand parallel left and right, same width as shoulders. Both hands clench fists and hold at the sides of the waist, fists facing up.
Movement process (taking right side as example): Right fist thrusts rapidly from the waist, twisting the waist and following with the shoulder. When the right elbow passes the waist, the right forearm rapidly rotates inward. For horizontal fist, fist surface faces down; for vertical fist, fist eye faces up. The arm should be straight, flat with the shoulder height. At the same time, the left elbow pulls back, chest out, waist upright, abdomen in. Eyes look forward.
2. Movement Essentials: When thrusting the fist, twist the waist and follow with the shoulder. Shoulder and elbow relaxed. Fist moves along a straight line. Forearm rotates rapidly. There must be a crisp force reaching the fist surface.
III. Block Punch (Jia Quan)
1. Movement Method: Starting posture same as Thrust Punch.
Movement process: Right fist moves down, leftward, upward, arcs past in front of the head right-upward, forearm rapidly rotates inward to block above the head, fist eye facing down. Eyes follow the fist. While blocking upward, turn head slightly left, eyes looking left.
2. Movement Essentials: When the fist passes the shoulder, relax and rotate rapidly. Elbow bends outward so the arm is slightly arched. Force point is on the outer side of the ulna.
IV. Push Palm (Tui Zhang)
1. Movement Method: Starting posture same as Thrust Punch.
Movement process: Right fist changes to palm, arm straight, pushes rapidly forward from the waist. When the right elbow passes the waist, forearm rotates inward, wrist pushed back, fingers raised to form a side-standing palm. Arm should be straight, palm heel higher than shoulder level. When forming side-standing palm, wrist bends backward and rotates toward the thumb side so the little-finger side faces forward. Both eyes look straight ahead.
2. Movement Essentials: Twisting waist, following with shoulder, rotating arm, and pushing wrist must be coordinated. Palm moves along straight line rapidly and powerfully. Force reaches the palm heel.
V. Flash Palm (Liang Zhang)
1. Movement Method: Starting posture same as Thrust Punch.
Movement process: Right fist changes to palm, arm straight, arcs right-upward past the right side of the body to above the right front of the head. Forearm rotates inward, shakes wrist, flashes palm. Arm is slightly arched, palm faces forward-up (or up). Fingers face left. Eyes follow the right palm. While shaking wrist and flashing palm, slightly turn body left, snap head, eyes looking forward left (see Figure 8).
2. Movement Essentials: Shaking wrist, flashing palm, and snapping head must be coordinated and completed simultaneously. During movement, elbow and wrist relaxed. When settling into posture, chest out, waist upright, neck straight.
VI. Bow Stance (Gong Bu)
1. Movement Method: Feet stand front and back. Distance between back heel and front heel is about 3-4 times the length of the practitioner's foot. Front leg bends at knee, thigh slightly higher than horizontal. Toe slightly turned inward, pointing forward. Both feet fully on the ground. Horizontal distance between front foot and back heel is 5-10 cm. Both fists hold at waist sides. Eyes look straight ahead. Bow left leg = left bow stance; bow right leg = right bow stance.
2. Movement Essentials: Front bowed, back stretched, heel not lifted. Chest out, waist upright, hips sunk inward, body upright. The two points (toe tip, knee tip) align in a vertical line.
VII. Horse Stance (Ma Bu)
1. Movement Method: Feet stand parallel. Distance between inner sides of feet is about 3-3.5 times the length of the practitioner's foot. Toes point directly forward. Bend hips and knees to half-squat. Both knees turn inward. Knee vertical line does not exceed the toe, slightly in front of the middle of the thigh. Both fists hold at waist sides. Eyes look straight ahead.
2. Movement Essentials: Chest out, waist upright. Hips open, knees wrapped. Heels pushed outward. Feet flat, head upright.
VIII. Crouch Stance (Pu Bu)
1. Movement Method: Left leg bends at knee and fully squats. Thigh and calf close, hip close to calf. Toe and ankle turn outward about 30-45 degrees. Right leg stretches out straight to the side, foot toe turned inward. Both feet fully on the ground. Both fists hold at waist sides. Upper body slightly turns right. Eyes look straight ahead right. Left leg crouching = left crouch stance; right leg crouching = right crouch stance.
2. Movement Essentials: Chest out, waist upright, hips sunk, leg stretched straight. Heel not lifted.
IX. Empty Stance (Xu Bu)
1. Movement Method: Feet stand front and back. Center of gravity falls on the left leg. Left leg bends at hip and knee or half-squats. Toe turns outward about 45 degrees. Right leg slightly bends at knee, knee slightly inward. Heel lifted. Foot surface stretched straight. Toe lightly touches ground. Both fists hold at waist sides or hands on hips. Eyes look straight ahead right. Left foot in front = left empty stance; right foot in front = right empty stance.
2. Movement Essentials: Front empty, back solid. Empty and solid clearly distinguished. Chest out, waist upright.
X. Crossed Stance (Xie Bu)
1. Movement Method: Feet cross left and right. Left foot in front. Right toe and left heel on a straight line. Distance between feet is about the length of the practitioner's lower leg. Both thighs close and press tightly. Knees bend fully squatting. Left foot fully on ground, toe turns outward. Right foot front part on ground. Outer side of left knee and outer side of right lower leg press tightly. Hip sits on area close to the right heel. Upper body slightly leans forward and twists toward the left front. Both fists hold at waist sides. Eyes look left. Left foot in front = left crossed stance; right foot in front = right crossed stance.
2. Movement Essentials: Both legs press tightly. Chest out, waist upright. Front foot turns outward.
XI. Forward Waist Bend (Qian Fu Yao)
1. Movement Method: Stand upright with feet together. Hands fingers interlaced, palms face down. Both arms naturally hang in front of the body and bend forward. Both hands try to stick to the ground. Hands release and grasp both heel tendons, gradually making the chest close to the legs. "Hold" for a certain time, then rise. Turn left or right 90 degrees. Both hands touch the ground on the outer side of the feet.
2. Movement Essentials: When bending forward, both knees straight, chest out, waist relaxed, hips retracted. Try to fold the body. Buttock and back-of-thigh muscles as relaxed as possible.
XII. Front Leg Press (Zheng Ya Tui)
1. Movement Method: Facing an object, height determined by the student's level. Lift left leg, hook toe, place heel on the object. Ankle joint tight. Both hands press on the knee. Do vibrating press movement forward-down. First vibrate, then hold. Alternate left and right legs.
2. Movement Essentials: Both legs straight, waist upright, hip square. Shoulder on the side opposite the pressed leg slightly turns inward.
XIII. Front Kick (Zheng Ti Tui)
1. Movement Method: Stand upright with feet together. Both arms horizontally raised to the sides, forming side-standing palms or vertical palms. Left foot takes half a step forward, left leg supports. Right leg hooks up and fiercely kicks toward the forehead area. Toe can hook up when rising and hook down when falling, or hook up and stretch foot surface when falling (i.e., land with foot stretched). Eyes look straight ahead.
2. Movement Essentials: When kicking, head upright, shoulders sunk, chest out, waist upright, hips retracted, abdomen tightly contracted. When kicking past waist height, accelerate the upward kick, toe tightly hooked. Force on the toe has a crisp power. Supporting leg toes grip ground, knee straight, foot firmly planted. Kick up fast, land light. Both arms horizontal, not swaying.
XIV. Thrust Kick (Deng Tui)
1. Movement Method: Stand upright with feet together. Both fists hold at waist sides. Left leg lifts at knee, toe tightly hooked. When thigh approaches horizontal, lower leg rapidly thrusts forward. Heel is the force point. Leg should be fully extended. Hip retracted. Thrust kick level with waist. Supporting leg straight or body slightly forward, upright.
2. Movement Essentials: Thigh drives lower leg to raise. Knee joint relaxed. Naturally bend, then thrust kick fierce. Force reaches the heel.
XV. Snap Kick (Dan Tui)
1. Movement Method: Basically same as Thrust Kick, only changing hooked toe to stretched foot surface.
2. Movement Essentials: Basically same as Thrust Kick, but should stretch foot surface. Force reaches the foot surface.
XVI. Side Thrust Kick (Ce Ti Tui)
1. Movement Method: Same as Thrust Kick. One leg straight supports. Other leg lifts at knee, uses force to thrust side-downward or side-upward. Outer side of foot faces up.
2. Movement Essentials: Hip open, knee straight, thrust fiercely. Force point is on the foot sole. Upper body slightly leans to the opposite side to maintain balance.
XVII. Moon-Gazing Balance (Wang Yue Ping Heng)
1. Movement Method: Stand upright with feet together. Right leg bends at knee and lifts backward-left toward the left side. Sole faces up, foot surface stretched straight. Upper body turns toward the left. At the same time, both arms separate left and right and swing upward. Right hand shakes wrist and flashes palm above the left-front top of the head. Left hand swings to the side-horizontal position and shakes wrist or forms side-standing palm. While right palm shakes wrist and flashes, snap head left. Eyes look straight ahead left.
2. Movement Essentials: Chest out, waist upright, shoulders sunk. Left foot five toes grip ground steadily. Upper limbs adjust body balance.
XVIII. Flying Kick (Teng Kong Fei Jiao)
1. Movement Method: Stand upright with feet together. Both arms naturally hang down. Right foot takes a step forward. Left leg straight swings upward in a front kick. Right leg jumps, body leaves ground. Both arms swing from down toward the head. Right hand back-slaps left palm. After pushing off ground, right leg first lifts knee and swings up. Right knee naturally relaxed, then rapidly snaps forward-upward. Foot surface stretched straight. Right hand strikes right foot surface. At the same time, left leg bends at knee. Left foot draws in toward the right leg side. Foot surface stretched straight, toe faces down. Right hand, at the moment of striking sound, swings to the left side (can change to hooked hand, hook tip facing down, slightly higher than shoulder). Upper body slightly leans forward. Eyes look straight ahead.
2. Movement Essentials: (1) When taking off, left leg swings high, right leg pushes off ground with force, rapidly and fully. At the same time, swing arms, lift waist, push head up, lift qi. (2) Right leg swing speed must be faster than left leg. Foot higher than waist. In the air, upper body slightly leans forward, maintaining chest-out, waist-upright body posture. (3) Strike sound at the highest point in the air. When striking, relax naturally. Movement rapid and accurate, making the sound loud and clear.