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24-Form — Group 1: Commencing, Parting Wild Horse's Mane, White Crane Spreads Wings

The first group consists of 3 "opening" postures — focused on gathering intention, opening hips, and breathing.

Posture 1: Commencing Form (起勢 / Qǐshì)

Description

Stand straight, both hands hanging naturally. Inhale, slowly raise both hands to shoulder height. Exhale, press both hands down in front of the abdomen. Knees slightly bent.

Subtle points

  • Intention gathers at dantian (area below navel) from the very first posture — this is the root of all later postures
  • Hips relaxed (hips not pushed forward, not tucked back)
  • Crown suspended — feeling of a string pulling the crown of the head upward

Common mistakes

  • Shoulders raised when raising hands
  • Hips not relaxed, lower back too straight
  • Quick breathing, not even

Application

Commencing Form trains the center and stillness. Use it as a standalone practice when you need to reset your mind during a busy day.

Posture 2: Parting the Wild Horse's Mane (左右野馬分鬃)

Description

From Commencing, left hand raises high, right hand low. Left foot steps to the left in an arc. Left hand pushes out, right hand pulls back. Repeat on the right.

Subtle points

  • Hand and foot same direction: Left hand — left foot — left direction
  • Center moves first: First move the waist to the side, then hands and feet follow
  • Hips open: Hips rotate so hand pushes smoothly

Common mistakes

  • Hand and foot opposite directions ("broken tendon" mistake)
  • Center stays in middle when hand pushes out
  • Hips don't rotate, arm uses shoulder force

Application

This posture teaches coordinating hand and foot in arcs — foundation for Grasp the Sparrow's Tail and many later postures.

Posture 3: White Crane Spreads Its Wings (白鶴亮翅)

Description

Weight on right leg. Right hand raises in front of forehead (palm facing outward). Left hand presses down in front of hip (palm facing down). Eyes look toward right hand.

Subtle points

  • "Crane standing on one leg" image: All weight on one leg, other leg relaxed but still touching ground
  • Two hands opposite: Up-down, yin-yang — this is the yin-yang principle in application
  • Eyes follow hand: Intention follows eyes, eyes follow hand

Common mistakes

  • Right hand too high (shoulders raised)
  • Left hand pressing down with force
  • Foot not relaxed — toes gripping

Application

This posture trains single-leg balance — preparing for kicks and jumps later. Also trains intention follows eyes — the basic principle of "intention leads qi."

How to practice Group 1

  1. Practice Commencing separately 5-10 minutes daily for the first week — this is the "anchor" practice of Tai Chi
  2. Practice Parting the Mane → White Crane together once familiar
  3. Focus on hips and center more than hands
  4. Breathe with the movement: Inhale when hands rise, exhale when hands fall