Section II 8-form Taichi
（一）八式太极拳动作名称
Movement Names of 8-form Taichi
1．起势
Commencing Form
（1）倒卷肱
Step Back and Whirl on Both Sides
（2）搂膝拗步
Brush Knee and Twist Step
（3）野马分鬃
Part Wild Horse's Mane
（4）云手
Wave Hands like Clouds
（5）金鸡独立
Golden Rooster Stands on One Leg
（6）蹬脚
Kick with Heel
（7）拦雀尾
Grasp Sparrow's Tail
（8）十字手
Cross Hands
2．收势
Closing Form
（二）八式太极拳动作过程
Movement Processes of 8-form Taichi
1．起势（图2-1）
Commencing Form（Picture 2-1）
图2-1
①双脚并拢，两臂轻贴身体两侧。（自然呼吸数次）
Stand with your feet together and your arms stick to your sides．（inhale and exhale naturally a few times）
②双膝微屈，左脚向左轻分开，与肩同宽。
Bend your knees slightly，and then step to your left with your left foot，shoulder width apart．
③双掌抬至肩平，掌心向下。
Raise your arms up to the shoulder level，palms facing down．
④微微屈双膝，两臂落到腹部水平。（呼气）
While bending your knees slightly，lower your arms to the abdomen level．（exhale）
（1）倒卷肱（图2-2）
Step Back and Whirl on Both Sides（Picture 2-2）
图2-2
①左肘稍弯曲，转腰向右，同时收右掌至腰间，左掌向前。
Bend your left elbow slightly and pivot your waist to the right．Meanwhile draw back your right palm to your waist and extend your left palm forward．
②右臂前伸向上，翻转双掌，掌心向上。（吸气）
Extend your right arm out and up，and rotate both palms facing up．（inhale）
③右肘弯曲，转腰向左，同时收左掌至腰间，右掌前伸。（呼气）
Bend your right elbow and pivot your waist to the left．Meanwhile draw back the left palm to your waist and extend the right palm forward．（exhale）
④左臂前伸向上，翻转双掌，掌心向上。（吸气）
Extend your left arm out and up，and rotate both palms facing up．（inhale）
⑤左肘弯曲，转腰向右，同时收右掌至腰间，左掌向前。（呼气）
Bend your left elbow and pivot your waist to your right．Meanwhile draw back your right palm to your waist and extend your left palm forward．（exhale）
（2）搂膝拗步（图2-3）
Brush Knee and Twist Step（Picture 2-3）
图2-3
①身体稍向右转，右手放低，双眼注视右掌。
Turn your body slightly to your right and lower your right hand．Eyes look at your right palm．
②左脚轻抬，身体左转，同时左脚向前踏出。左掌划过左膝，右掌前推。（呼气）
Lift your left foot up slightly and turn your body to your left while stepping forward with your left foot．Your left palm brushes your left knee and you extend your right palm forward．（exhale）
③重心移至左脚成弓步，右掌前推。
Shift your center of gravity to your left foot into a bow step and extend your right palm forward．
④身体后坐，重心移至右脚，左脚内转，同时右掌内翻，收左掌至腹部。（吸气）
Sit back and shift your center of gravity to your right foot．Turn your left foot in while rotating your right palm in and drawing back your left palm to your abdomen．（inhale）
⑤右脚向左脚并拢，同时左臂向上划弧与头齐平，右掌下压，掌心向下。
Bring your right foot close to your left foot and meanwhile circle your left arm up to the head level．Lower your right palm to face down．
⑥重心移至右脚成弓步，左掌前推。
Shift your center of gravity to your right foot into a bow step and extend your left palm forward．
⑦右脚向前踏出，同时右掌划过右膝，左掌前推。（吸气）
Step forward with your right foot．Meanwhile your right palm brushes your right knee and you extend your left palm forward．（inhale）
（3）野马分鬃（图2-4）
Part Wild Horse's Mane（Picture 2-4）
图2-4
①重心后移至左脚。（吸气）
Shift your center of gravity back to your left foot．（inhale）
②右脚内转，重心移至右脚，同时身体左转，翻右掌直至掌面向下，左手随身体转动而向前划弧。
Turn your right foot in and shift your center of gravity to it，while turning your body to the left．Rotate your right palm until it faces down，and let your left hand circle forward with the rotation of your body．
③左脚移至右脚侧，同时收右掌至胸前，掌心向下。收左掌至腹部，掌心向上。
Bring your left foot next to your right foot while drawing back your right palm to your chest，palm facing down．Draw back your left palm to your abdomen，palm facing up．
④左脚前踏，脚跟先触地。身体左转，同时向下收右掌，左掌前推。（呼气）
Step forward with your left foot，touching down with your heel first．Turn your body to the left while pulling your right palm down and extending your left palm forward．（exhale）
⑤重心移至左侧成弓步，同时左掌前推，直至与眼齐平，右掌下压至胯旁。
Shift your center of gravity to the left in a bow step while extending your left palm forward，until it is on the eye level，and lower your right palm until it is next to your hip．
⑥身体后坐，重心移至右脚，同时移左掌至胸侧，掌心向下。收右掌至腹部，掌心向上，好似抱球。
Sit back and shift your center of gravity back to your right foot while bringing your left palm next to your chest，palm facing down．Draw back your right palm to your abdomen，palm facing up，just like holding a ball．
⑦右脚移至左脚侧，紧接着右脚前踏，脚跟先着地。重心移至右侧成弓步，同时右掌前推，直至与眼齐平，左掌下压至胯旁。
Bring your right foot next to your left foot and step forward with your right foot，touching down with your heel first．Shift your center of gravity to the right in a bow step while extending your right palm forward，until it is on the eye level，and lower your left palm until it is next to your hip．
（4）云手（图2-5）
Wave Hands like Clouds（Picture 2-5）
图2-5(www.xing528.com)
①身体后坐，右脚内转，同时双臂划弧至身体左侧。
Sit back and turn your right foot in while circling your arms to your left．
②向左踏步，继续前面图2-5-a的动作。
Step to the left and continue the previous movement of Picture 2-5-a．
③左掌掌心向上，继续划弧过面部，同时右手下压，收右脚至左脚侧。（呼气）
Your left palm faces up，and continue circling across your face while lowering your right hand and drawing back your right foot close to your left foot．（exhale）
④继续前面图2-5-c的动作，收左掌，抬右掌。
Continue the previous movement of Picture 2-5-c，lowering your left palm and lifting your right palm．
⑤向左踏步，同时右掌前推至体侧，掌心向下，此时左掌掌心向上开始上提。（吸气）
Step to your left while extending your right palm to the side of your body，palm facing down，and begin lifting your left palm up．（inhale）
⑥重心从左脚移至右脚，保持双臂划弧。
Shift your center of gravity from your left foot to your right foot and keep circling your arms．
⑦重心移至左脚，同时右手划弧向下，左手掌心向上划过头部。（吸气）
Shift your center of gravity to the left foot while the right hand circles down，and the left palm crosses the head．（inhale）
（5）金鸡独立（图2-6）
Golden Rooster Stands on One Leg（Picture 2-6）
图2-6
①重心移至左脚，同时向下收双掌。（吸气）
Shift your center of gravity to your left foot while lowering your right and left palms．（inhale）
②左脚外转，重心前移，向下收左掌，同时立右掌。
Turn your left foot out and shift your center of gravity forward while lowering your left palm．At the same time，open your right hand and spear up．
③右脚触地，吸气时保持脚和膝盖协调。
Touch the ground with your right foot．Keep your foot and knee in harmony while inhaling．
④右脚外转，重心前移，向下收右掌，同时立左掌。
Turn your right foot out and shift your center of gravity forward while lowering your right palm．At the same time，open your left hand and spear up．
（6）蹬脚（图2-7）
Kick with Heel（Picture 2-7）
图2-7
①左脚移至右脚侧，同时双掌上下划弧，直至双臂交叉，双掌掌心向内——右掌在外侧。
Bring your left foot next to your right foot while circling both palms up and down until your arms are crossed with both palms facing inward—your right palm should be on the outside．
②抬右脚，翻转双掌至掌心向前，紧接着分双掌至身体两侧。（呼气）
Lift your right foot up，rotate both palms until they face forward，and begin to separate your palms to both sides of your body．（exhale）
③向右侧伸右腿，同时右掌向同侧推出。
Extend your right leg up to the right，while extending your right palm in the same direction．
④向左侧伸左腿，同时左掌向同侧推出。
Extend your left leg up to the left，while extending your left palm in the same direction．
⑤抬左脚，翻转双掌至掌心向前，紧接着分双掌至身体两侧。
Lift your left foot up，rotate both palms until they face forward，and begin to separate your palms to both sides of your body．
⑥右脚移至左脚侧，同时双掌上下划弧，直至双臂交叉，双掌掌心向内——左掌在外侧。
Bring your right foot next to the left foot while circling both palms up and down until your arms are crossed while both palms facing inward—your left palm should be on the outside．
（7）揽雀尾（图2-8）
Grasp Sparrow's Tail（Picture 2-8）
图2-8
①双掌前推，重心移至右脚。（呼气）
Push your two palms forward and shift your center of gravity to the right foot．（exhale）
②身体右转，向前踏步，重心前移成右弓步，同时右前臂前伸，向下收左掌。（呼气）
Turn your body to the right and step forward，shifting your center of gravity forward into a right bow stance，while extending your right forearm forward and pulling your left palm down．（exhale）
③双臂逆时针翻转，重心移回左脚。（吸气）
Rotate both arms counterclockwise，and then shift your center of gravity back to your left foot．（inhale）
④向下收双掌。（呼气）
Lower both palms．（exhale）
⑤双臂继续划弧并向前伸出，右拳触左掌，然后双掌前伸，同时重心移至右脚。
Continue the circular movements of your arms and begin extending them forward．Your right fist touches your left palm．Extend both palms forward，while shifting your center of gravity to your right foot．
⑥翻转双掌至掌心向下，在重心移至身体左侧时双掌分开。（吸气）
Rotate both palms until they face down，and separate them while shifting your center of gravity to your left．（inhale）
⑦双掌下压，收至腹部。
Lower both palms and draw them back to the abdomen．
⑧重心转至右脚时双掌向前推出。（呼气）
Push forward both palms while shifting your center of gravity to your right foot．（exhale）
⑨身体后坐，左脚移至右脚侧，同时双掌好似抱球（双掌掌心彼此相对）。
Sit back and bring your left foot next to your right foot while palms are just like holding a ball（palms center facing to each other）．
⑩重复动作b到i。
Repeat movements b to i．
（8）十字手（图2-9）
Cross Hands（Picture 2-9）
图2-9
①重心移至右脚，抬左脚掌，身体右转180°。（吸气）
Shift your center of gravity to your right foot，lift the sole of your left foot up and turn your body 180° to your right．（inhale）
②左脚内转至脚尖向前，右脚外转，同时转体，右掌向右侧推出，收左掌至身体稍左侧。
Turn your left foot in until it points forward．Turn your right foot out while you rotate your body，and extend your right palm to your right side．Pull your left palm slightly to your left side．
③重心移至左脚，双掌下压。（呼气）
Shift your center of gravity to your left foot and lower your palms．（exhale）
④右脚向左，直至双脚与肩同宽，同时抱双掌由下至上，跨过腰部至面前，右掌在外，慢慢站起，保持双膝微屈。
Bring your right foot close to your left until both feet are shoulder width apart while scooping both palms down and up．Cross your wrists to your face with your right palm on the outside．Stand up slowly，and keep your knees slightly bent．
2．收势（图2-10）
Closing Form（Picture 2-10）
图2-10
①翻转双掌至掌心向下。（吸气）
Rotate both palms until they face down．（inhale）
②分双掌，直至与肩同宽。
Separate both palms until they are shoulder width apart．
③双掌下压至胯部，完全站立。（呼气）
Lower both palms to the hip and stand up completely．（exhale）
④左脚移至右脚旁，双手垂于身体两侧。
Bring your left foot to your right foot and allow both hands to relax at both sides of your body．
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