First Duan Tai Chi Quan is the standardized routine for the First Duan level in the Chinese Wushu Duanwei System, serving as an important foundational practice in the progression of Taiji training. It is part of the official grading system established by the Chinese Wushu Association.

The complete routine consists of 10 movements, carefully selected and structured to reflect the essential characteristics of Tai Chi — softness, fluidity, balance, and continuity. Each movement is concise yet meaningful, allowing practitioners to experience the fundamental principles of Tai Chi in a systematic way.

The routine emphasizes gentle and even movements, smooth transitions, upright posture, and stable body alignment. Through regular practice, practitioners can improve coordination, balance, flexibility, breathing control, and mental focus while promoting relaxation and overall well-being.

Simple to learn and suitable for all ages, First Duan Tai Chi Quan is highly accessible and easy to promote among the general public. It highlights Tai Chi’s value as both a health-enhancing exercise and a profound traditional practice that integrates body, mind, and breath.

Tai Chi remains one of the most effective traditional practices for cultivating health, inner calm, and harmonious movement.

1. 起式 — Commencement Form
2. 卷肱势 — Repulse Monkey
3. 搂膝拗步 — Brush Knee and Twist Step
4. 野马分鬃 — Part the Wild Horse’s Mane
5. 云手 — Wave Hands Like Clouds
6. 金鸡独立 — Golden Rooster Stands on One Leg
7. 蹬脚 — Heel Kick / Kick with Heel
8. 揽雀尾 — Grasp the Bird’s Tail
9. 十字手 — Cross Hands
10. 收势 — Closing Form / Closing Posture