Yang This is the most commonly practiced style. Pacing is uniformly slow throughout the form, with no variation in speed during transitions. Continuity, without break or pause, is the key. The hand form is loose and open for the most part; fists are not clenched during punches.
The Yang form develops softness and strength at the same time.

	Open hand form throughout most of the form Fingers are spread out lightly Palm concaves inwardly Wrist is relaxed
	Fists are not clenched tight, fingers touching center of palm Thumb held lightly over the fingers Wrist relaxed
	Hooks are held loosely, imagine you’re holding a thin piece of rice paper All five fingers should be touching lightly Hook should point straight down toward the ground
	Bow stance, the back foot is at 45 degrees Front knee bent Front toes pointed to the front Keep most of the weight on the front leg Heels comfortably apart

You should be able to hold a fist between the arm and the body at all times--don’t bring the arms in too close to the body. Importance of the 45° angle: keeping in neutral--easier to change. Timing of movement is very important--all parts of the body starts and ends at the same time. Make all movements soft and circular. Below is an explanation of the positioning one movement:

Positioning Brush the Knee and Twist Step

	Brush the knee and twist step Right bow stance Body lean slightly Left palm down Right fingers nose high Look over the right fingers Shoulders square to the front Sink down into the hip joints
Knowing the static movement is good, but more important is knowing how to get from one movement to another. The transitional movements should be practiced with equal focus if not more. The following is the simplified Yang form with very basic instructions; it is used as a reminder for students who have already learned the set.

1	Beginning movement: Both arms float up then sink down with body
2	Part the wild horse mane: Hold ball, step out then spread arms
3	White crane spreads its wings: Cross wrists, lift up then open arms
4	Brush knee and twist step: Raise arms, brush knee then push
5	Hand strums the lute: Bring in then lift up with left arm
6	Step back and whirl arms: Hold ball in front, step back then push
7	Grasp the birds tail (left): Ward off, roll back, press then push
8	Grasp the birds tail (right): Ward off, roll back, press then push
9	Single whip: Circle arms, hook right then push with left palm
10	Wave hands as clouds: Circle arms while stepping sideways to the left
11	Single whip: Circle arms, hook right then push with left palm
12	High pat on horse: Turn left palm, pull back and push with right palm
13	Kick with right heel: Circle arms, open arms from the top and kick with right heel
14	Strike ears with both fists: Palms dropping over right knee, step down with double fist
15	Turn and kick with right heel: Turn body, open arms and kick with left heel
16	Push down and stand on left leg: Drop on right leg then lift right arm and knee up
17	Push down and stand on right leg: Drop on left leg then lift left arm and knee up
18	Work at shuttles on both sides: Hold ball then block and push
19	Needle at sea bottom: Circle arms then drop right arm between knees
20	Flash the arm: Touch right wrist, lift up then push and pull
21	Turn, deflect , parry and punch: Turn, circle right fist, left brush then right punch
22	Apparent close up: Left palm under right elbow, open, close then push
23	Cross hands: Open arms while turning, cross arms in front and stand up
24	Closing movement: Turn palms down then drop arms to the side

Push Hands: The art of knowing your opponent.

     Pushing Hands is a simplified form of sparring popular with students of Tai Chi. Lacking the punches and kicks common in the practice fighting of many external martial arts, Pushing Hands is a gentle sport of control where success is achieved by upsetting the balance of one's opponent. Typically, participants begin facing one another, each in a bow stance. Each participant has his or her outside hand on the elbow of their opponent and the inside hand on the wrist. As the match begins, the pair use their hands to push against one another, seeking to control one another's energy. Sudden or forceful shoving is taboo. The victor should be the pusher of the greatest skill, not the greatest brutishness.

     For students of Tai Chi, Pushing Hands provides an important complement to Forms and Standing Meditation. When performed correctly, the motion of Tai Chi reflects the opposing influences of Yin and Yang. Applying Tai Chi movements against a human opponent teaches this balance in way that can't be learned by other means. Tai Chi teaches the Push Hands combatant to use a minimum of energy, for an excess of energy can be exploited by a skillful opponent. Circular motion is used to divert attacks from the critical center of the body. The body must be relaxed--if the body is tense or stiff, the center can be influenced from any point, while if the body is relaxed, energy can easily be dissipated or diverted. Awareness and reaction often triumph over force and aggression.

     Push Hands competitions are often featured at tournaments of Chinese Martial Arts. It is common for several match formats to be available, often with fairly strict rules as to how the combat is to be carried out. As a practical matter, a student that is preparing for a tournament will train with a different emphasis than a student that is simply practicing Pushing Hands as part of their Tai Chi study. Speed and strength are often assets to the Push Hands competitor, as is a strong knowledge of the proscribed movements for the format.