Wudang Taiji 28 Steps

Taiji 28 Movements (太極二十八式, Tài Jí Èr Shí Bā Shì) is one of the core forms in the Wudang Sanfengpai lineage. It's not the shortest form and not the longest—it sits right in that sweet spot where you get all the essential Taiji principles without spending years just learning the sequence. What makes this form special is that it works for pretty much everyone. Beginners can learn it without getting overwhelmed, but there's enough depth that advanced practitioners keep finding new layers in it. Think of it as Taiji's greatest hits—all the movements and concepts that really matter, distilled into a manageable practice.

Historical Background

While traditional accounts attribute the creation of Taijiquan to Zhang Sanfeng—including the well-known story of observing a confrontation between a snake and a crane—the historical record regarding the exact origins remains unclear. What we can say with certainty is that the principles emphasized in these stories (yielding overcomes force, timing and positioning over strength) have been fundamental to internal martial arts throughout their documented history.

The Wudang Mountains have served as a center for Daoist cultivation practices and internal martial arts development for centuries. The Sanfengpai lineage has preserved and transmitted traditional forms like Taiji 28, maintaining the classical training methods while ensuring they remain accessible to serious practitioners. This particular form represents a distillation of essential Taiji principles that has been refined through generations of transmission.
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Empty space, drag to resize

The 28 movements are organized into four sections (段, duàn). This isn't random—each section has its own character and teaches different aspects of Taiji. Learning it section by section makes the whole thing less overwhelming and helps you understand how the movements relate to each other.

The Complete Movement List

Section One (第一段, Dì Yī Duàn)
1. 預備式 (Yù Bèi Shì) - Ready Posture
The starting stance. This is where you center yourself before you begin.
2. 起式 (Qǐ Shì) - Starting Movement
The first actual movement that gets your energy flowing.
3. 退步崩式 (Tuì Bù Bēng Shì) - Step Back and Strike
You step backward and deliver a powerful blow. That character 崩 (bēng) means explosive, bursting energy—think of a dam breaking.
4. 攬雀尾 (Lǎn Què Wěi) - Grasp the Sparrow's Tail
This is THE fundamental Taiji sequence. It includes ward-off, roll-back, press, and push—the four main energies you need to know. The name comes from the idea of catching a bird so gently it doesn't know it's caught.
5. 正單鞭 (Zhèng Dān Biān) - Single Whip
A classic Taiji posture with one hand in a hook position, the other extended. You'll see this movement come back several times in the form because it's that important.

Section Two (第二段, Dì Èr Duàn)
6. 提手上式 (Tí Shǒu Shàng Shì) - Lift Hands Upward
Rising movement that brings energy from your lower body up.
7. 白鶴亮翅 (Bái Hè Liàng Chì) - White Crane Spreads Wings
You open up like a crane suddenly flashing its wings. That character 亮 (liàng) suggests something hidden being briefly revealed.
8. 左摟膝拗步 (Zuǒ Lǒu Xī Ǎo Bù) - Brush Left Knee, Twisted Step
Your hand brushes past your knee while you step into what's called a "twisted stance" (拗步, ǎo bù)—where your extended arm is opposite to your forward leg.
9. 手揮琵琶 (Shǒu Huī Pípá) - Strum the Lute
The movement looks like you're playing a pipa (Chinese lute). Interesting note: the pipa was considered a martial instrument, played with forceful, deliberate strokes.
10. 小擒拿手 (Xiǎo Qín Ná Shǒu) - Small Seizing Hand
This introduces Qin Na—the art of joint locks and controls. Not everything in Taiji is about flowing and yielding; sometimes you need to grab and lock.
11. 右踢腿 (Yòu Tī Tuǐ) - Right Leg Kick
A balanced kick with your right leg.
12. 左打虎式 (Zuǒ Dǎ Hǔ Shì) - Left Tiger Strike
A powerful striking posture on the left side. The tiger reference is about having the courage and power to face something dangerous head-on.

Section Three (第三段, Dì Sān Duàn)
13. 右打虎式 (Yòu Dǎ Hǔ Shì) - Right Tiger Strike
Same movement, other side. Taiji is big on training both sides evenly.
14. 左摟膝拗步 (Zuǒ Lǒu Xī Ǎo Bù) - Brush Left Knee, Twisted Step
This shows up again because it's a core movement. When something appears twice in a 28-movement form, pay attention.
15. 野馬分鬃 (Yě Mǎ Fēn Zōng) - Wild Horse Parts Its Mane
Your hands separate and flow like a horse's mane blowing in the wind. Great for learning full-body coordination.
16. 正單鞭 (Zhèng Dān Biān) - Single Whip
Back to Single Whip. See what I mean about this being a key posture?
17. 玉女穿梭 (Yù Nǚ Chuān Suō) - Jade Lady Works the Shuttle
The movement mimics working a weaving loom, passing the shuttle back and forth through the threads. It's one of those names that connects martial arts to everyday life.
18. 正單鞭 (Zhèng Dān Biān) - Single Whip
And again. This posture is basically the spine of the form.

Section Four (第四段, Dì Sì Duàn)
19. 下勢 (Xià Shì) - Drop Down
You sink your energy and body downward, often into a low stance. That 勢 (shì) character refers to the direction of force or momentum.
20. 上步七星 (Shàng Bù Qī Xīng) - Step to Seven Stars
A stepping pattern named after the Big Dipper constellation (literally "seven stars"). Chinese martial arts love astronomical references.
21. 退步跨虎 (Tuì Bù Kuà Hǔ) - Step Back, Mount the Tiger
You step back into a powerful stance—the name evokes confidently mounting a tiger, which is about as bold as it gets.
22. 雙擺蓮 (Shuāng Bǎi Lián) - Double Lotus Swing
Both arms move in a flowing, lotus-like pattern.
23. 彎弓射虎 (Wān Gōng Shè Hǔ) - Draw Bow, Shoot Tiger
You're drawing a bow to hunt a tiger. This trains focused intent and getting all your power aligned in one direction.
24. 上步搬攔捶 (Shàng Bù Bān Lán Chuí) - Step Forward, Shift-Parry-Strike
Three techniques in one: shifting, parrying, and striking. This is Taiji showing you how defense and offense aren't separate things.
25. 如封似閉 (Rú Fēng Shì Bì) - Sealing Shut
You're closing off your opponent's options. The name means "like sealing, like closing"—not tricky or deceptive, just thoroughly effective.
26. 十字手 (Shí Zì Shǒu) - Cross Hands
Your hands cross in front of your body. The character for "ten" (十) looks like a cross, hence the name.
27. 抱虎歸山 (Bào Hǔ Guī Shān) - Embrace Tiger, Return to Mountain
You're bringing the tiger back to the mountain—gathering everything back to your center, to your source of power. It's about controlled strength, not wild aggression.
28. 收式 (Shōu Shì) - Closing
The finishing movement. That character 收 (shōu) means to gather and reorganize, like you're collecting all the energy you've been working with.
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The Technical Side

Stances and Transitions
You'll work with different stances: bow stances (弓步, gōng bù), empty stances (虛步, xū bù), and everything in between. The real skill is in the transitions—shifting your weight smoothly while staying balanced.

Hand Techniques
The form includes:
  • Palm strikes and pushes
  • Hooks and grasping movements
  • Blocks and parries
  • Joint locks (Qin Na)

Martial Applications
Every movement has real fighting applications:
  • Deflecting attacks
  • Breaking balance
  • Striking vital points
  • Controlling joints
  • Throwing techniques

How to Practice It

Traditional practice emphasizes a few key points:
Go Slow - This isn't about being lazy. Moving slowly lets you catch all the details in your alignment and energy flow that you'd miss at normal speed.
Don't Stop - The form should flow from beginning to end without breaks. Energy doesn't have pause buttons.
Keep It Even - Consistent tempo, smooth transitions. No rushing some parts and dragging through others.
Internal Focus - Pay attention to your breath, your energy, your intention. The external form matters, but it's not the main point.
Progress Gradually - First get the external movements right. Then refine them for better energy flow. Finally, integrate everything with your spirit and intention. Trying to do all three at once just means you do none of them well.