Twelve weeks.
No shortcuts.
A structured introduction to Taijiquan built around dosages that match the published clinical literature on balance, fall prevention and chronic pain — and around the traditional pedagogical order of standing, silk-reeling, form, push hands, and weapons.
The programme.
07 modules · 12 weeks- 01Week 01–02
Wuji standing
Zhan zhuang — settling the structure. Daily 10→20 minutes. Posture, breath, sinking the qi to dantian.
- 02Week 03–04
Foundational stepping
Empty step, bow step, weight transfer. Single-leg balance work. The first eight movements of the form, without choreography.
- 03Week 05–06
Silk-reeling (chansi)
Spiral mechanics of the waist, shoulder, elbow and wrist. Single-hand and double-hand reeling drills.
- 04Week 07–08
The long form, first third
Opening through 'single whip' — the canonical sequence taught in the Yang public form, drilled left and right.
- 05Week 09–10
The long form, second third
Through 'fair lady works the shuttles'. Introduction of fa-jin awareness in selected Chen postures.
- 06Week 11
Push hands (tuishou)
Fixed-step single and double hand. Listening, sticking, neutralising, issuing — the four primary energies (peng, lü, ji, an).
- 07Week 12
Weapons & integration
Introduction to the straight sword (jian). Full form review. Personal-practice protocol for ongoing study.
Ready when you are.
All written material on this site is free. For supervised instruction, we recommend a verified teacher in your local lineage — the IWUF maintains member-federation listings worldwide.