Stirling Tai Chi SocietyChicago, Illinois

Learn with Sifu Stirling

Practice library

Warm up with care. Learn the form. Return to the details.

Use these guides between classes. Bring your questions about alignment, transitions, and applications to our next session.

Curriculum roadmap

A first pass through the practice.

Take time to build a strong foundation. These provisional estimates assume two classes per week plus 15-20 minutes of home practice on four days; they are not a fixed timetable. We will review your progress together in class before you move on.

First complete form
About 36 weeks
First pass of the checklist
120+ weeks
Refinement and mastery
Ongoing practice

Your pace may differ, and stages can overlap. Treat the two halves of the form as manageable study sections, not separate forms. Begin partner and weapon work only after we have assessed your readiness together in class.

Estimated weeks 1-4 4 weeks of focus

Establish your foundation

Relaxed attention, gentle warmups, and standing practice.

Practice checklist 4 points

Daily foundations

  • Focus attention on the Dan Tien, the center in the lower abdomen.
  • Practise the 12 warmups, attending to how each movement feels.
  • Follow with Standing Like a Tree in the riding-the-horse posture; start with one or two minutes.
  • Introduce sung: relaxing and loosening the body without collapsing.

Before moving on You can follow the warmup routine gently and settle into standing practice without holding your breath.

Open the warmup guide

Estimated weeks 5-20 16 weeks of focus

Learn the first half of the form

Postures 1–32: learn the order and return to familiar movements.

Practice checklist 4 points

First learning block

  • Learn postures 1–16, from Beginning Tai Chi through Golden Cock Stands on One Leg.
  • Learn postures 17–32, from Separate Feet through Cross Hands.
  • Keep attention on the Dan Tien as the sequence grows.
  • Review earlier postures each time you add a new section.

Before moving on You can recall the first half with prompts and identify where you need correction.

Study postures 1-32

Estimated weeks 21-36 16 weeks of focus

Complete a first pass of the form

Postures 33–64, followed by practice of the whole sequence.

Practice checklist 4 points

Complete form

  • Learn postures 33–48, from Carry Tiger Back to Mountain through Palm Strike to Forehead.
  • Learn postures 49–64, from Jab Clouds through Conclusion.
  • Connect both halves without treating familiar repeated postures as new material.
  • Completing the order is the beginning of refinement, not mastery.

Before moving on You can work through the complete order and bring questions about transitions to class.

Study postures 33-64

Estimated weeks 37-48 12 weeks of focus

Refine structure and rooting

Revisit the form together in class and correct habits.

Practice checklist 9 points

Structure checklist

  • Sung: relax and loosen the body while keeping attention on the Dan Tien.
  • Review the Bow and Arrow stance and the other stances in the form.
  • Check weight distribution and develop proper rooting.
  • Let shoulders and elbows sink.
  • Review the chest and spine: sink the chest and lift through the back.
  • Suspend the head, settle the tailbone, and open the kua by relaxing the hips.
  • Check foot, knee, and hip alignment.
  • Use Yang Cheng Fu's Ten Essential Points to clarify these ideas.
  • Correct structural, postural, and other flaws in the form.

Before moving on We have reviewed your stances, alignment, weight distribution, and posture together in class.

Estimated weeks 49-60 12 weeks of focus

Coordinate body, breath, and movement

Apply the physical and internal principles throughout the form.

Practice checklist 13 points

Physical principles

  • Sink and relax the shoulders, elbows, and body.
  • Develop root, balance, and single-weightedness.
  • Loosen the waist.
  • Sink the chest and lift through the back.
  • Maintain an upright spine, with head suspended and tailbone settled.
  • Place an empty step before transferring weight.
  • Review hand and finger shape and the seating of the wrist.
  • Move as one synchronized whole.

Internal principles

  • Keep the Dan Tien as the focus and initiator of movement.
  • Maintain a loose, settled internal structure.
  • Coordinate opening and rising with inhalation, closing and lowering with exhalation. We will work on this together in class; do not force your breath.
  • Remain sung throughout the form.
  • Explore ch'i development as part of your traditional Tai Chi practice.

Before moving on You can maintain the principles through transitions and apply corrections from class.

Estimated weeks 61-72 12 weeks of focus

Develop intent and the 13 postures

Unite attention with the eight energies and five directions.

Practice checklist 18 points

Mental principles

  • Maintain the internal principles while moving.
  • Use intent through the postures to direct ch'i.
  • Use the eyes to focus intention.
  • In class, explore how imagining an opponent gives purpose to each movement.
  • Read the Tai Chi Classics.

Eight movements or energies

  • Peng: ward off.
  • Lu: roll back.
  • Ji / Chi: press.
  • An: push.
  • Cai / Tsai: pull or pluck; big roll-back.
  • Lie / Lieh: split.
  • Zhou / Chou: elbow.
  • K'ao: shoulder.

Five steps or directions

  • Jin / Chin: move forward and close space directly.
  • Tui: step backward and increase space directly.
  • Gu / Ku: look left and close space indirectly.
  • Pan: gaze right and increase space indirectly.
  • Ding: central equilibrium.

Before moving on You can name the principles and recognise them in our form demonstrations.

Estimated weeks 73-96 24 weeks of focus

Explore the weapon forms

Guided practice of the sword, sabre, and staff or spear in class.

Practice checklist 7 points

Jian: straight sword

  • Study the sword as an extension of the body.
  • Develop ch'i, extend intention to the tip, and strengthen the arms, forearms, and wrists.

Dao: knife or sabre

  • Study intention along the blade edge.
  • Develop spirit and strengthen the shoulders, back, and waist.

Kun: staff or spear

  • Study whole-body connection toward the tip.
  • Develop fa-jin and strengthen the back and legs.
  • This stage is an introduction to selected material; learning all weapon forms may take considerably longer.

Before moving on We have chosen an appropriate weapon form together and reviewed your handling and control.

Estimated weeks 97-120+ 24+ weeks of focus

Develop partner applications

Push hands, Da Lu, and later free-form practice under supervision.

Practice checklist 10 points

Tui Shou: push hands

  • Explore single and double hands, fixed and moving steps.
  • Understand yourself: sung, single-weighting, yielding through the legs and waist, and ward-off energy (Peng Jin).
  • Understand a partner through Ting Jing: chan (maintain contact), t'ing (listen), ti (understand), and neutralising.
  • Study fa / fang (issue) and chieh jing (receive) with me in class before exploring other advanced energies.
  • Revisit Peng, Lu, Ji, and An in partner practice.

Da Lu: big roll-back and four corners

  • Study the relationship to Grasp Bird's Tail when ward off, roll back, press, and push are not available.
  • Re-establish the Grasp Bird's Tail sequence through stepping and body methods.
  • Explore Cai (pull), Lie (split), Zhou (elbow), and K'ao (shoulder) with controlled partner work.

San Shou

  • Bring your form and partner work together in supervised free-form sparring.
  • Begin only after we have assessed your readiness together. This is ongoing study without a fixed completion date.

Before moving on We will assess your control, sensitivity, and readiness together, rather than work to a calendar deadline.

Prepare for practice

The warmup sequence.

Repeat each exercise 21 times, or 14 for a shorter routine. Move gently, breathe normally, and notice how each movement feels. Never force a stretch.

Warmup 01

Standing between Heaven and Earth

  1. Bring your heels together with the feet forming a V. Hold one wrist with the other hand.
  2. Reach overhead and gently rise onto your toes, then return with control.

Breathing Exhale as you stretch upward.

21 repetitions, or 14 for a shorter routine

Warmup 02

Open the Window to Gaze at the Moon, Left

  1. Stand a little wider than shoulder width, toes forward. Hold your left wrist with your right hand.
  2. Keep the hands above the shoulders and gently stretch to your left.

Breathing Keep breathing naturally; do not force the stretch.

21 repetitions, or 14 for a shorter routine

Warmup 03

Open the Window to Gaze at the Moon, Right

  1. Use the same wide, forward-facing stance and overhead wrist hold.
  2. Repeat the side stretch toward your right.

Breathing Keep breathing naturally.

21 repetitions, or 14 for a shorter routine

Warmup 04

Mandarin Ducks Facing Each Other

  1. Stand with the legs wide. Fold gently at the waist and let the arms hang.
  2. Shrug the shoulders and let the hands meet gently.

Breathing Breathe normally.

21 repetitions, or 14 for a shorter routine

Warmup 05

The Great Peng Spreads Its Wings

  1. Bring heels together with the feet in a V. Extend the arms with palms together in front.
  2. Open the arms out to the sides, then bring them together in front again.

Breathing Exhale as the arms spread apart.

21 repetitions, or 14 for a shorter routine

Warmup 06

The Green Dragon Examines a Gourd, Left

  1. Stand a little wider than shoulder width. Let the left hand float in front, palm down.
  2. Reach the right hand back to the right as if drawing a bow, then move it across to the left beside the left hand. Repeat gently.

Breathing Exhale on the movement across the body.

21 repetitions, or 14 for a shorter routine

Warmup 07

The Green Dragon Examines a Gourd, Right

  1. Mirror the previous exercise with the right hand floating in front.
  2. Reach the left hand back and then across toward the right. Keep the action relaxed.

Breathing Exhale on the movement across the body.

21 repetitions, or 14 for a shorter routine

Warmup 08

The Green Dragon Emerges from the Water

  1. Stand with legs wide and hold one wrist with the opposite hand.
  2. Reach forward, then bring the hands back between the legs in a gentle scooping movement.

Breathing Breathe smoothly throughout.

21 repetitions, or 14 for a shorter routine

Warmup 09

The Lion Shakes Its Head, Left

  1. Stand a little wider than shoulder width. Turn at the waist, blocking with the left hand as the right elbow moves toward the left.
  2. Bring the right arm back and repeat. At the finish, the right fist faces back over the left shoulder and the left fist rests gently at the side.

Breathing Exhale as the elbow moves across.

21 repetitions, or 14 for a shorter routine

Warmup 10

The Lion Shakes Its Head, Right

  1. Mirror the previous movement toward the right side.
  2. Turn at the waist with the left elbow moving right; keep the opposite hand relaxed at your side.

Breathing Exhale as the elbow moves across.

21 repetitions, or 14 for a shorter routine

Warmup 11

Descending to Earth and Growing Roots

  1. Stand with legs wide, reach up, and hold one wrist with the opposite hand.
  2. Draw the hands down in front while bending gently at the waist. Before adding small downward tugs, ask me to demonstrate their range and rhythm in class.

Breathing Exhale on the downward movement, then breathe normally.

21 repetitions, or 14 for a shorter routine

Warmup 12

The Child Worships Guan Yin

  1. Join the palms with one thumb folded over the other. Extend the arms forward, fingertips pointing up, eyes on the fingertips.
  2. Squat straight down with heels grounded and the torso upright, then rise. A shallow movement is enough; stop before discomfort.

Breathing Keep breathing normally; do not strain.

21 repetitions, or 14 for a shorter routine

After the warmups

Standing Like a Tree

  1. After the warmups, settle into the riding-the-horse posture taught in class.
  2. Begin with one or two minutes of quiet standing. Attend to balance, breathing, and the Dan Tien below the navel. We will build your standing time gradually in class.

Breathing Relax and breathe from the belly.

Start with 1-2 minutes

Yang Chengfu form reference

Movements and transitions.

Study the postures and the positions between them. Frame numbers identify images, not separate movements, and do not match our 64-movement sequence below.

These movement labels are provisional; we will confirm them in class. Transition frames remain unnamed.

Master Hsu Fun Yuen's lineage

Our 64-movement form.

Follow this sequence as you practise, including the repeated movements. Use these numbers for our form, not for the Yang Chengfu images above.

Watch the Hsu 64 form demonstrated by Mike Celeste. Published by AFA Martial Arts.

  1. 01Beginning Tai Chi, Raise Arms
  2. 02Grasp Bird's Tail, Ward Off, Roll Back, Press, and Push
  3. 03Single Whip
  4. 04Lift Hands
  5. 05Shoulder Strike, Right
  6. 06White Crane Spreads Wings
  7. 07Brush Knee and Twist Step, Left
  8. 08Hand Strums the Lute
  9. 09Brush Knee and Twist Step, Left
  10. 10Deflect Down, Back Fist Punch, Cut, and Punch
  11. 11Parting the Wild Horse's Mane, Right, Left, Right
  12. 12Grasp Bird's Tail, Ward Off, Roll Back, Press, and Push
  13. 13Single Whip
  14. 14Wave Hands in Clouds
  15. 15Single Whip (Downward Single Whip)
  16. 16Golden Cock Stands on One Leg, Left and Right
  17. 17Separate Right and Left Feet
  18. 18Pivot Body, Kick with Heel
  19. 19Brush Knee and Twist Step, Left and Right
  20. 20Brush Knee and Punch Ground
  21. 21Turn Body and Strike Fist Back (White Snake Puts Out Tongue)
  22. 22Stretching Kick, Right (Separate Right Foot)
  23. 23Hit Tiger, Right
  24. 24Turn, Hit Tiger, Left
  25. 25Turn, Open Up, Heel Kick
  26. 26Forward, Pull Down and Bend Backwards (Chest Strike Forward)
  27. 27Strike Ears with Fists (Box Ears)
  28. 28Stretching Kick, Left (High Kick Left)
  29. 29Turn Body with Stretching Kick, Right (High Kick Right)
  30. 30Deflect Down, Back Fist Punch, Cut, and Punch
  31. 31Pull Back, Wipe Off Punch, Push, and Turn
  32. 32Cross Hands
  33. 33Carry Tiger Back to Mountain (Tiger Descends from Mountain)
  34. 34Roll Back, Press, and Push
  35. 35Diagonal Single Whip
  36. 36Fist Under Elbow (Punch Under Elbow)
  37. 37Step Back (Monkey Retreats)
  38. 38Flying Diagonal
  39. 39Lift Hands
  40. 40Elbow Strike, Right
  41. 41Brush Knee and Twist Step, Left
  42. 42Needle to the Bottom of Sea
  43. 43Fan Through the Back
  44. 44Turn Body, Back Fist Punch, Block, and Punch to Heart
  45. 45Forward Fair Lady Works at Shuttles
  46. 46Grasp Bird's Tail, Ward Off, Roll Back, Press, and Push
  47. 47Single Whip
  48. 48Palm Strike to Forehead
  49. 49Jab Clouds
  50. 50Turn Body, Jab, and Kick
  51. 51Forward Groin Punch
  52. 52Elbow Strike
  53. 53Back Fist Punch
  54. 54Squatting Side Punch
  55. 55Double Hand Push
  56. 56Pull Down and Break Arm
  57. 57Cross Block
  58. 58Step Back, Block, and Slap
  59. 59Turn Body and Kick Lotus with Right Foot (Lotus Sweeping Kick)
  60. 60Bend Bow Shoot Tiger
  61. 61Deflect Down, Back Fist Punch, Cut, and Punch
  62. 62Pull Back, Wipe Off Punch, Push, and Turn
  63. 63Cross Hands
  64. 64Conclusion

Your practice

Training checklist

Use these study points to examine your practice and bring questions to class. Mark the points you have reviewed, then return to them as your understanding deepens. A checkmark does not mean mastery. Practise partner and weapon applications under my supervision.

Progress is saved on this browser only.

1. Learning the form

Learn and review
Proper structure, with focus on the Dan Tien

2. Apply Tai Chi principles to the form

Physical body principles and structure
Internal body principles
Mental principles
The 13 postures: eight movements or energies
The 13 postures: five steps
Further study

3. Tai Chi applications

Weapon forms: Jian (straight sword)
Weapon forms: Dao (knife or sabre)
Weapon forms: Kun (staff or spear)
Tui Shou (push hands): understand yourself
Tui Shou: understand the opponent (Ting Jing)
Tui Shou applications
Da Lu: big roll-back and four corners
San Shou

This label is provisional; we will confirm it in class. The image may show a transition rather than the completed posture.

Complete original sheet