Breathing Exercises -- Starting Position -- The Flying Bird -- Grasping the Cloud -- Popping Up and Down -- Arms Opening and Closing -- Playing with Waves -- The Walking Crane -- Sitting Exercises -- Basic Sitting Method -- Swaying Torso in the Chi -- Swaying Head in the Chi -- Standing Exercises -- General Requirements -- The Preparation Pose -- Palms Pressed Together Pose -- Extended Arms Pose -- Propping Up Pose -- Pushing Down Pose -- Gentleman's Eight-Section Brocade -- General Requirements -- Starting Position -- Propping Up the Sky -- Drawing the Bow -- Raising One Hand -- Looking Back -- Clenching the Fists with Eyes Wide Open -- Pulling the Toes -- Swaying Head and Buttocks -- Jolting -- Warrior's Eight-Section Brocade -- General Requirements -- The Preparation Pose -- Lifting the Earth and Propping Up the Sky -- Drawing the Bow -- Raising One Hand -- Looking Back -- Thrusting the Fists with Eyes Wide Open -- Swaying Head and Buttocks -- Pulling the Foot -- Bumping on the Horse -- Stretching Exercises -- Propping Up the Sky and Hugging the Earth -- Lotus Waving Its Leaves -- Pushing the Mountain Away -- Showing the Way to the Fairyland -- Looking Back at the Moon -- Two Dragons into the Water -- Mantis Ambushing -- Leaves Falling Toward the Ground -- Simple Tai Chi Forms -- General Requirements -- The Unpolarized Pose -- Pressing Down the Chi -- Driving the Monkey Away -- Waving Hands in the Cloud -- Playing with the Millstone.