Yang-Style Tai Chi — Form 1: Preparatory Form

The First Form: Preparing the Body

Practice instructions based on what I learned from Master Kang Su-won at Balgunvit.

Instructions

1. Stand with your feet parallel and pointing forward, with their outer edges shoulder-width apart.
2. Relax your knees and hip joints, and gently settle by folding slightly at the hips. Keep your knees aligned with your feet without letting them collapsed inward. The same alignment applies in other postures.
3. Keep your bottom from sticking out, and release tension in your lower back, chest, and shoulders. At this stage, don’t deliberately round your back. As you relax your chest, your back will naturally become slightly rounded.
4. Gently draw your chin back to align with the back of your neck, and look straight ahead.
5. Let your arms hang naturally from your torso. Feel a little space under each arm, as though a small ball were resting there.
6. Relax and gently extend your fingers, keeping them lightly together. Rest both hands beside your thighs, with the pads of your fingers barely touching them.
7. Keeping the little-finger side of each hand in light contact with your thigh, turn your elbows slightly outward. Do not let your hands turn with them.
8. Notice whether you feel a sense of connection within your body. Feel the ground through the soles of your feet, let your balance settle, and breathe comfortably.

Today, I returned to Tai Chi classes at Balgunvit. As it happened, we were starting with the Preparatory Form. After class, I quickly wrote down what I could remember and referred to a video from my INZEUM class. I hope to keep recording what I learn as I go.

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Korean Instructions

1. 발 바깥쪽을 어깨너비로 맞추고, 두 발이 나란히 앞을 향하도록 섭니다.
2. 무릎과 고관절을 편안하게 풀고, 고관절을 살짝 접어 몸을 가볍게 가라앉힙니다. 무릎이 안으로 모이지 않도록 발 위에 정렬합니다. 이 정렬은 다른 자세에서도 같습니다.
3. 엉덩이가 뒤로 빠지지 않도록 하고, 허리와 가슴, 어깨의 힘을 뺍니다. 등을 일부러 둥글게 만들지 않고 몸을 가지런히 세웁니다.
4. 턱을 살짝 당겨 목 뒤를 가지런히 하고, 시선은 정면을 향합니다.
5. 양팔은 몸통에 자연스럽게 매달린 듯 편안하게 둡니다. 겨드랑이에는 작은 공이 들어 있는 듯한 공간을 느낍니다.
6. 손가락의 힘을 풀고 가볍게 펴서 가지런히 모읍니다. 손가락의 지문 부분이 허벅지 옆에 살짝 닿도록 양손을 내려놓습니다.
7. 새끼손가락 쪽이 허벅지에서 떨어지지 않도록 유지하면서 팔꿈치만 살짝 바깥으로 돌립니다. 손이 함께 돌아가지 않도록 합니다.
8. 몸 안에 연결감이 생기는지 느껴봅니다. 발바닥으로 땅을 느끼며 중심을 안정시키고, 편안하게 호흡합니다.