13 steps (13) (Rerun in English)

Thirteenth step: Tiger crawling
Lie on your stomach, and make your body parallel to the ground. Your hands and feet are on four spots apart. Your arms and legs bent slightly, then start walking forward slowly. Think over your weight and strength, walk for 10 to 30 steps forward.

Hypothetically, when the ground is as transparent as glass, your pose will be like the second figure in the graphic.

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The End

13 steps (12) (Rerun in English)

Twelfth step: Leg swinging
Left foot takes a big step back and forth 5 times, then swing your left leg like a pendulum back and forth 5 times. Then straighten your left leg and kick as high as you can back and forth for 10 times without left foot touching the ground. Then vice versa, do it all over again with your right foot. Your foot may keep touching the ground among 3 kicks. Just keep practicing it for a week, you will be able to kick 10 times without touching the ground.

the black footprint means "solid step"
the white footprint means "void step"

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To Be Continued...

13 steps (11) (Rerun in English)

Eleventh step: Drum beating
Two feet have to be 2 shoulders width apart. Relax your whole body, close up your mouth, and raise your hands. gather up all your strength to your fists. Then use the power of your waist leads your fists to beat on both armpits, heart, and both hipbones randomly. Try to beat on those 5 spots harder and harder with your mouth closed. Beat on each spot 5 times.


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To Be Continued...

13 steps (10) (Rerun in English)

Tenth step: Muscle loosens
Two feet have to be 2 shoulders width apart. Stretch two legs and bent down. First slap on the back of your legs (inside, the green lines area) , from top to bottom then from bottom to top 5 times. Then slap on the front of your legs (outside, the orange lines area), from top to bottom then from bottom to top 5 times.

After slapping your legs, do not get up right away. Keep your body still and put your hands on the knees, then start bodding your body up and down 5 times, then shaking from left to right 5 times.

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To Be Continued...

13 steps (9) (Rerun in English)

Ninth step: Cloud hand swinging
There are 3 parts in this step, which are top, middle, and down. Two feet have to be 2 shoulders width apart. Keep the head looking forward, neck is upright. Four fingers combine together and let the thumb slightly apart each hand. Left hand raises to eyebrow’s level, and palm faces to self. Right hand puts next to the waist, and palm outwards. We called it “yin” when your palm faces to yourself, and called it “yang” when your palm faces outward. We need to distinguish yin and yang with your hands clearly. So left hand is yin and right hand is yang for the opening position.

First part is to turn your body from right to left with your waist. Your eyes follow your hands, and your hands follow your waist. Your left hand will slowly moving down, and your right hand will slowly moving up when you can’t turn your body anymore. It’s like your hands are drawing 2 semicircles at the same time. One is drawing from top, the other one is drawing from below. It’s like drawing a Taiji circle (please see the graphic about “cloud hand stand” below). Let two hands switch from yin to yang, and from yang to yin. Rotate your palms slowly, until your left hand is yang, right hand is yin. Then repeat the movement for 5 times.

The second part is still using the waist to make your body turns. From right to left, this time is pulling with your left hand and pushing with your right hand while your body is turning. Left hand is pulling toward to the back of your left-hand-side, right hand is pushing toward to the front of your left-hand-side at the same time, and vice versa. Pulling with your right hand and pushing with your left hand while your body is turning. Repeat it 5 times.

The third part is to squat down first, use your waist and knees to shift your whole body from right to left. You need to distinguish the difference between solid foot and void foot while shifting your body. When your whole body is on the right side, your left foot doesn’t use any power at all. It may be very hard to shift your body from right to left since your knees may not be strong enough to lift up your bodyweight when you just start practicing. Your knees will get strong enough after a week. Please be patient and do it really slow.



Blue line indicates YIN, orange line indicates YANG. Please pay attention on the third person, when he rotates his hands, YIN and YANG are switched.

The first part came from a real Taiji pose called "cloud hand swing".
If keep the waist still, it's called "cloud hand stand".

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To Be Continued...

13 steps (8) (Rerun in English)

Eighth step: Body shaking
Relax your body first, use the strength from your knees and start to shake your whole body. 30 to 50 times.

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To Be Continued...

13 steps (7) (Rerun in English)

Seventh step: Arms swinging
Make the back of your hands face yourself. Two arms swing to the back. Start swinging your arms harder when your arms and body become parallel. Pull your arms back to the first position when you arms can't go any further back. Repeat it 20 times.


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To Be Continued...

13 steps (6) (Rerun in English)

This step is not hard to do but hard to describe in words. Just imagine this step is like butterfly stroke, swing your arms openly, fast and hard.

Sixth step: Double circles
Two feet have to be shoulder width apart. Relax your shoulders and raise your hands, palms face to yourself. Slowly rotate your hands upward, and open your arms. When your hands over your head, outward your palms and try to draw a circle backward, when your arms back to the first position (which is your palms face to yourself), swing your arms to the back, fast and hard. Then use the power and swing your arms back to the first position, repeat it 10 times.

Orange line means slow movement, red line means fast movement

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To Be Continued...

13 steps (5) (Rerun in English)

Fifth step: Squat
Two feet have to be shoulder width apart. Put your hands close to your waist and palms upward. Two hands slowly move up when you inhale. Then rotate your palms and push forward when exhale, then bend your knees and squat down. When you can't squat down any lower, inhale slowly and rotate your palms downward, and put your hands close to your knees, then stand up slowly. Repeat it 5 times.

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To Be Continued...

13 steps (4) (Rerun in English)

Do it gently, softly, slowly, and flexibly.

Fourth step: Palms
Slightly raise two arms and left leg first, rotate your palms and left foot clock wise 10 times at the same time, the rotate them counterclock wise 10 times at the same time.
Then switch to your right foot with two arms, rotate to each direction 10 times.

When you are just a beginner, don't raise your leg too high, because it's hard enough to stand on one leg. When your legs are getting stronger, you can raise your leg higher and higher each time, until your lap is parallel to the ground.

Green leg is for beginner
Purple leg is for intermediate
Red leg is for advanced

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To Be Continued...

13 steps (3) (Rerun in English)

This step is a bit complicate and difficult,
please be careful while you're doing it.

Third step: Waist
Your feet have to be double-shoulder width apart. First, relax your neck, put two hands on your lower back (where your kidneys are), then bend your knees and waist until the back of your neck feels tighten, then slowly moving back to the first position. repeat it 3 times, slowly.

Second, use your buttocks to draw a small circle, use your hand to draw a big circle at the same time (please take a look at the 2nd drawing), the black figure means when you bend backward, the green figure means when you bend forward，and the red figure means when your body moves to the sides. Please pay attention that from the neck to the buttocks should be a straight line. Then rotate your whole body clock wise from left to right for 5 times, and from right to left 5 times, slowly.

Remember, do it gently, softly, slowly, and flexibly. Do it fast is worse than do nothing.

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To Be Continued...

13 steps (2) (Rerun in English)

It is really important to do it gently, softly, slowly, and flexibly, otherwise you might hurt yourself.

Second step: Shoulders
Two hands slightly stretch forward, elbow slightly stretch outward, try to roll your shoulders up and lead your two arms slowly moving backward, then become your palms upward, and elbow slightly close to your body. Then start over, and repeat it 5 times.
Then reverse it. Start with your palms upward, elbow close to your body, then try to roll your shoulders up and lead your two arms slowly moving forward, will be back to the beginning position. Repeat it 5 times.

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To Be Continued...

13 steps (1) (Rerun in English)

1~5 steps can loosen the joins, 6~10 can increase the flow of chi, 11~13 can build up the muscle and bones. Do the whole set within 10 minutes after you get up in the morning, you will have unexpected feeling after doing it.

First at all, your head has to be upright, your neck has to be straight, put your chin down, your tongue goes up against your palate, relax your shoulders and elbows, from your back to your tailbone is a straight line, relax your waist and crotch, do it gently, softly, slowly and flexibly.




First step: Head
Relax your shoulders and neck. First at all, slowly roll your head from left to right 5 times, then from right to left 5 times, very slowly.

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To Be Continued...

Taiji 13 steps (Rerun in English)

I met this interesting Sifu Zhou on January 2007, had learned this interesting exercise called Taiji 13 steps. It is different than other Taiji style 13 steps people usually see on the Internet. Taiji style 13 steps is created for Osteoporosis by Hong Kong Taiji Study Society, and Sifu Zhou's 13 steps will increase your immune system . The effect of Sifu Zhou's 13 steps is for your energy and spirit, we called it 精氣神, and when you are energized, your immute system will be better. According to Sifu Zhou, if you practice this exercise (the one Sifu Zhou had taught me) everyday, you can reverse aging process within three months, and feel like reborn within six months...

I didn't believe in Sifu Zhou 100% at the beginning, but how the heck? Why not give him/me three months and see how is everything goes?

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To Be Continued...