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| 太极气功 Tai Chi Qigong |
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| 1 起势调息 Raise Arms – 6X Soft wrist. Drop hips. Press down softly To Dantian |
2 扩阔胸怀 Opening Chest – 6X Raise arms as in #1, then open chest |
| 3 挥舞彩虹 Dancing The Rainbow – 6X Ea Side Raise arms. Look left first. Turn hips |
4 输臂分云 Circling Arms Separating Clouds – 6X Crouch to reach down. Left hand under right |
| 5 定步倒巻猴 Push Arms, Turn Hips – 3X Ea Side Crouched, RH 1st. Turn hips & shoulder. Brush Palms |
6 湖心划船 Row Boat On Lake – 6X Body Upright. Crouched when reaching down |
| 7 肩前托球 Hold Ball Palm Up Eye Level – 3X Ea Side Raise heels. Crouched B4 Palm Up. Turn Hips. RH 1st |
8 转身望月 Turn & Look Back At Moon – 3X Ea Side Heels Grounded. Crouched at Bottom. To the Left 1st |
| 9 转身推掌 Push Palms Diagonally – 3X Ea Side Crouched. Turn hips. Hands from hips. RH 1st |
10 马步云手 Cloud Hands – 6X Ea Side Turn hips hand eye level. Crouched. LH 1st |
| 11 捞海观天 Scoop Sea; Look At Sky – 6X Step L F 45°. Heels still. Scoop & look up |
12 推波助澜 Push Waves Back/Forth – 12X Raise heels. Soft hands drop to Dantian |
| 13 飞鸽展翅 Dove Shows Wing – 12X Raise heels, open chest/arms. Soft wrist |
14 伸臂冲拳 Punching – 3X Ea Side Left foot step back, crouched. RH 1st |
| 15 大雁飞翔 Wild Goose Flying – 6X Body upright. Raise heels. Fly like a bird |
16 环转飞轮 Spinning Wheels – 3X Ea Side Hands circle Clockwise and anti-Clockwise |
| 17 踏步拍球 Bouncing Ball – 6X Ea Side R hand L foot. L hand R foot. Raise Heels |
18 按掌平气 Push Palms To Close – 6X Breathe out reaching down |
| Finish with rubbing palms together | |
