The instructor is Vijay Son, Tai Chi Master / Insight Mediator.
(to see this full screen, try double clicking on the Youtube logo)
Here's the steps with some of the key elements explained.
1. Starting. Stand feet together, balance, step shoulder width left (still facing forward), balance, and slightly bend knees. Bring arms up with hands facing down (like a zombie), then dip hands.
2. Repulse monkey. Swing left hand back behind (like a windup) and then punch forward with an open hand while the right hand (hand facing up) pulls back as if elbowing a monkey who is behind us. The shoulders twist to follow the two hands. Now punch forward with the right while left arm elbows backwards.
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| Repulse Monkeys Hit forward, elbow back |
3. Brush knee, push. Step out to the left (foot points to left) and open hand punch with the right to the left while left hand (face down) pulls back to near body. Shoulders stay square. Step back to the middle facing forward. Same to right.
4. Pat the Horse's Mane (or Big Ball). Hold imaginary ball with left arm over it, right arm under. Step left (foot points to left) with right hand slowly launching ball while left hand releases early (face down). Watch ball depart. Reverse to right.
5. Cloud Hands. Right pushes clouds across (inward block) with palm facing towards face, repeat with left, both hands continuing circle while moving back to front position. Step left (foot facing forward) doing Cloud hands again. Step in so facing forward with another cloud hands rotation. Same to right.
6. Golden Rooster. As return to center, lift right foot forward with right hand put like a rooster's comb over the head and other hand pushes down to the side. Hold. Repeat to other side.
7. Heel Kicks. Cross hands over the body and raise them to neck height (palms facing out) while lifting left leg. Then, snap kick (ie straighten knee) while extending hands to each side. Then bring foot down (bending at knee) and place foot back on ground while dropping hands. Do the same to the right.
8. Grasp Bird's Tail. This involves three pushes to each side, each different. This starts with a repeat of Pat Horses Mane (or throw ball) so you push to the left. But then, bring hands close together as if grasping a rope and pull it, putting weight back on the right foot and turning slightly towards the right. Flow back to the left a 2nd time to the left this time with the hands together (left hand further out, right hand behind it). Flow back to center without turning. The hands started straight out and then pulled back with both elbows bending. Now flow to the left a 3rd time as if you are pushing a beachball down into the water. Flow back to center and repeat to the right.
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| Grasp the Birds Tail: Three Pushes to Each Side |
9. Cross Hands. Come back to center crossing hands (palms facing back, left closest to the body) at neck height.
10. Close. Step in with right foot and uncross hands by circling them down, out to each side, back into chest, short pause, and then push down and exhale.
You're done. You might be refreshed, relaxed, strengthened, grounded, and with your yin and yang back in balance. If not, repeat the form more meditatively trying to bring your full chi into play.
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| Cross Hands and Close |
Note that there is another video is of him when he is teaching and he is presenting it backwards (left to right) so students can follow. it only goes to Golden Rooster : Video link - https://youtu.be/zOJiLQS9G48
(Also learned: sword strike forward, rotate,...?)
