A written companion to the True North 10 Step Form Cheat Sheet. Revisit movements you have learned in class, notice the transitions, and practice at a comfortable pace.
Settle first.Stand comfortably upright, soften your knees, and let your shoulders relax. Breathe naturally.
Feel the support.Notice which leg carries your weight before the other foot moves. Revisit weight shifts with your teacher when unsure.
Use your range.Use the stance depth, knee height, kick height, and balance adaptations taught in class. Stop a movement if it hurts.
Reading the sheet: begin at the numbered image, read its instructions, and follow the trail to the next image. The trail shows the order of the form; it is not a map of where your feet travel. Left and right refer to your own body. Each illustration shows one representative moment, not the whole movement.
Wuji
The quiet, upright starting position described in step 1.
Bow stance
A staggered stance with the front knee bent. Use the width, depth, and alignment taught in class.
Qi ball
An image for holding the hands as if a ball were between them. There is no physical ball.
Step 1
Opening Position
Qǐ Shì(起式)
Notice the beginning and ending positions: upright, relaxed, and centered. Let the opening movement stay easy.
Movement instructions
Stand in Wuji, feet together.
Step the left leg out to shoulder width.
Float both arms up to shoulder height.
Lower the arms to waist level and bend knees gently.
Step 2
Repulse the Monkey
Dào Niǎn Hóu(倒撵猴)
This is an alternating movement. Use the sentence sequence below to remember the first side, then the repeat.
Turn & prepare→Push & draw back→Repeat on the left
Movement instructions
Turn right and bring the right hand to the back corner.
Rotate hands palms up, then push the right hand forward while the left hand pulls back.
Repeat on the left side.
Step 3
Brush Knee and Push
Lōu xī ào bù(搂膝拗步)
Keep track of which hand brushes and which hand pushes. Check the opposite-side pairing with what you learned in class.
Movement instructions
Extend the right arm forward and place the left hand in front of the right shoulder.
Step the left foot to the left in Bow stance.
Brush the left knee with the left hand and push with the right hand.
Repeat on the right side.
Step 4
Part the Wild Horse’s Mane
Yě mǎ fēn zōng(野马分鬃)
The two hands have different jobs: the front palm turns up while the lower hand settles beside the hip.
Movement instructions
Hold the Qi ball with the right hand on top.
Step left with left foot.
Shift to Bow stance and extend left arm (palm up) in front and right hand (palm down) at hip level.
Step 5
Cloud Hands
Yún shǒu(云手)
Follow the stepping count in the original instructions. The diagram below is a count reminder, not a floor plan.
First leftward step→Two more leftward steps→Three rightward steps
Movement instructions
Raise the left arm and lower right.
Turn left and step in the right foot to left foot.
Raise right hand and lower left.
Turn right and step out left foot.
Repeat actions with two more steps to the left and 3 steps to the right.
Step 6
Golden Rooster Stands on One Leg
Jīn jī dú lì(金鸡独立)
Balance comes before height. Use the knee-lift height and any support option taught in class.
Movement instructions
Standing on the left foot, raise the right arm in front with the right leg.
Knee is bent and foot tucked.
Right hand is in push palm position and the elbow in line with the knee.
Repeat on the left side.
Step 7
Kick with Right / Left Heel
Dēng jiǎo(登脚) or Yòu/zuǒ dēng jiǎo(右/左蹬脚)
Use the kick height taught in class and stay within a comfortable range. The reference illustration shows one example of the movement; height is not the learning goal.
Movement instructions
Standing on the left foot, cross arms (right on bottom) and raise arms in front with right leg and knee bent.
Open arms to corners and kick right leg (directly under right arm).
Step down and repeat on the left side.
Step 8
Grasp the Sparrow’s Tail
Lǎn què wěi(揽雀尾)
This step contains four different actions. The picture shows the ward-off phase; use the phase sequence below to recall the other actions.
Ward off→Roll back→Press→Push
Repeat the sequence on the left side, following the original instructions.
Movement instructions
Turn right and hold the Qi ball.
Shift forward and ward off to the right.
Shift back and roll back to the left side.
Shift forward and press to the front.
Shift back and draw hands in.
Push to the front in Bow stance.
Repeat on the left side.
Step 9
Cross Hands
Shí zì shǒu(十字手)
Notice when the hands cross and when you turn back toward the center. Rehearse the transition as taught in class.
Movement instructions
Shift back and turn to the front right corner opening arms wider.
Lean forward slightly in Bow stance and cross hands (right on bottom).
Lift body up with arms in front.
Turn to center and step in right foot to shoulder width.
Step 10
Closing Position
Shōu shì(收式)
Allow the legs to extend without stiffening. Finish with the feet together and weight centered, as described.
Movement instructions
Extend arms in front at shoulder height/width.
Lower arms down in front and extend legs.
Step left foot to right and center weight.
Build familiarity one movement at a time
Choose a movement already covered in class. Read its instructions, practice within your comfortable range, then connect it to the next familiar movement. If a transition is unclear, bring that question to the next class.