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Hand Forms

The slow, flowing movements of the Hand Forms help improve coordination, posture and balance. Promoting deep regular breathing and relaxation, they help to focus the mind.

The hand forms practiced are;

• Short Form/Competition Form

• Traditional Long Form

• Advanced Short Form

These are also learned and performed as ‘mirror image’ and in reverse


Weapon Forms

Usually practiced faster and more dynamically than the Hand Forms, the Weapon Forms help to improve agility and cardio-vascular fitness.

The Weapon Forms practiced are;

• Sabre (Xuan Xuan Do)

• Sword (Qian Kun Jian)

• Spear (13 Techniques Spear)

• Two Person Weapons Form

These are also learned and practiced as ‘mirror image’ or left handed

“The Sabre cultivates the resolve, the Sword nourishes the Chi and the Spear promotes wisdom.”


Self Defence Applications (San Sau)

Tai Chi Chuan is, first and foremost, a Martial Art. Each of the movements performed in the Hand Forms (and Weapons Forms) represent a martial or self defence application. These techniques are usually practiced in a slow, controlled manner to give a greater understanding of the movements in the Forms. A more freestyle approach can also be practised through sparring.


Pushing Hands Drills (Tui shou)

Practiced with a partner, these drills train foot work, distance, angle, timing, sensitivity and listening and the different uses of trained force. This type of training promotes a better understanding of the interaction between Yin and Yang and the strategies of Tai Chi Chuan.


Internal Strength (Nei Kung)

This training comprises of 12 yin and 12 yang exercises. If practiced regularly (daily) they can help strengthen the body, improve the function of internal organs and systems, help prevent injury by manipulating and stretching the joints, tendons and ligaments and aid relaxation through regulated deep breathing.
These exercises are quite demanding and are part of the ‘inside the door’ training usually undertaken by students wishing to pursue the more martial side of the art.