– Extracted and translated from Grandmaster Zhu‘s Book:
In the early 1990s, based on the martial theory of Peng (Ward-off), Lü (Roll-back), Ji (Press), An (Push), Cai (Pluck), Lie (Split), Zhou (Elbow), Kao (Shoulder Strike), Zuo Gu (Look Left), You Pan (Look Right), Qian Jin (Advance), Hou Tui (Retreat), and Zhong Ding (Central Equilibrium), I selected thirteen movements from the Old Frame First Routine to create a concise and refined Chen Style Taijiquan 13 Postures routine.The 13 Postures include the foundational movement 金刚捣碓 (Golden Warrior Pounds Mortar), the frequently used power-release movement 掩手肱拳 (Cover Hand and Strike with Arm) (a unique Chen Style Taijiquan movement that combines hardness and softness), which can be executed with both hardness and softness or with softness alone. Movements like 揽扎衣 (Tuck and Tie Robe) and 单鞭 (Single Whip) embody the principles of looking left and right, while 六封四闭 (Six Seals and Four Closures) and 单鞭 (Single Whip) represent the opening and closing of the central equilibrium.
The downward posture of 切地龙 (Cut the Earth Dragon) and the upward surge of 金鸡独立 (Golden Rooster Stands on One Leg) create a dynamic interplay of rising and sinking. Movements like 倒卷肱 (Step Back and Whirl Arms) and 白鹅亮翅 (White Goose Spreads Wings) combine advancing and retreating, forming a perfect routine. Over the past decade, the Taijiquan Essential 13 Postures have been widely loved by practitioners and have laid a solid foundation for mastering Chen Style Taijiquan.
Movement Names for Taijiquan Essential 13 Postures
| Number | Chinese Name | English Translation | Hanyu Pinyin | Pronunciation Link |
|---|---|---|---|---|
| 预备式 | Preparation Posture | Yùbèi Shì | Listen | |
| 1 | 金刚捣碓 | Buddha’s Warrior Pounds Mortar | Jīngāng Dǎoduì | Listen |
| 2 | 揽扎衣 | Tuck and Tie Robe | Lǎnzā Yī | Listen |
| 3 | 六封四闭 | Six Seals and Four Closures | Liùfēng Sìbì | Listen |
| 4 | 单鞭 | Single Whip | Dānbiān | Listen |
| 5 | 切地龙 | Cut the Earth Dragon | Qiēdì Lóng | Listen |
| 6 | 金鸡独立（左右） | Golden Rooster Stands on One Leg (Left and Right) | Jīnjī Dúlì (Zuǒyòu) | Listen |
| 7 | 倒卷肱 | Step Back and Whirl Arms | Dàojuǎn Gōng | Listen |
| 8 | 白鹅亮翅 | White Goose Spreads Wings | Bái’é Liàngchì | Listen |
| 9 | 斜行 | Walk Obliquely | Xiéxíng | Listen |
| 10 | 掩手肱拳 | Cover Hand and Strike with Arm | Yǎnshǒu Hōng Quán | Listen |
| 11 | 双摆莲 | Double Lotus Kick | Shuāng Bǎilián | Listen |
| 12 | 当头炮 | Cannon to the Head | Dāngtóu Pào | Listen |
| 13 | 金刚捣碓（还原） | Buddha’s Warrior Pounds Mortar | Jīngāng Dǎoduì (Huányuán) | Listen |
| 收势 | Closing Position | Shōushì | Listen |
十三势套路
20 世纪90 年代初期，我根据掤、捋、挤、按、採、挒、肘、靠、左顾、右盼、前进、后退、中定的技击理论，从老架一路的套路中精选出十三个动作，编排出短小精炼的陈氏太极拳十三势套路。太极拳十三势包含了母势金刚捣碓、常用发劲的掩手肱拳（陈氏太极拳刚柔并用的独特动作），可刚柔并用，也可柔而不发；揽扎衣、单鞭的左顾右盼，六封四闭与单鞭的大合大开为中定势；切地龙的下势和金鸡独立的上冲形成了上下屈伸；倒卷肱和白鹅亮翅的退中有进、进中有退等组合动作，形成了一套完美的套路。十多年来，太极拳精练十三势深受练习者喜爱，为练好陈氏太极拳奠定了扎实的基础。
1.金刚捣碓
3.六封四闭
5.切地龙
7.倒卷肱
9.斜行
11.双摆莲
收势