Forms Library · CodexLast reviewed Oct 19, 2026
Yang Style 40 Form Competition
杨式四十式太极拳（竞赛套路）
1989 年国家体委武术研究院、中国武术协会编定 · 40 movements · 5–6 min · Free
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Counting · The official wording is 共 40 个动作名称，不包括预备式: 预备式 stands outside the count, then 起势 is movement 1 and 收势 is movement 40, numbered continuously. Same rule as the 42-form and the Chen 56; the 32-form sword and the 48 form put their opening and closing movements outside the count instead.
Derivation · A competition reconstruction of Yang Chengfu’s standardised frame as shown in 《太极拳体用全书》: repeated movements trimmed, symmetry added, with a slap-foot and higher separation and heel kicks. Not the traditional 85-form long set.
Naming · No official per-movement English names exist; the English below are common translations. Movement 18 is 右蹬脚 and 19 is 双峰贯耳 — 右蹬腿 and 双峰掼耳 circulating online are misspellings. Movement 21 is given as 转身右蹬脚 (official contents print 转身蹬脚), 26 as 左右伏虎势 (teaching material says 左右打虎), and 23 as 闪通背 (variant 闪通臂).
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Preparation Posture
预备式
- Stand with the feet together, body naturally upright, arms at the sides, looking straight ahead.两脚并拢、身体自然直立，两臂垂于体侧，两眼平视前方
- Crown suspended, shoulders sunk and elbows heavy, waist loose and hips tucked, breath natural — calm mind, loose body.虚领顶劲、沉肩坠肘、松腰敛臀、呼吸自然，心静体松
Section 1 · Movements 1–9
01
Commencing Posture
起势
- Open the left foot to shoulder width; raise both arms level in front at shoulder height; bend the knees and press the palms down beside the thighs.①左脚开步（与肩同宽）；②两臂前平举（与肩同高）；③屈膝下按（沉落于大腿两侧）
- Shoulders sunk and elbows heavy with the fingers naturally spread; the weight stays between the feet and the breath settles low as the palms press.沉肩坠肘、手指自然分开；重心保持在两腿之间，按掌时气沉丹田
02
Grasp the Bird's Tail
揽雀尾
- Turn the waist and hold the hands as the foot lifts and the knees bend; step up and ward off left in the bow stance; close the foot and hold, turn and step up to ward off right; turn the palm and extend, sit back and roll back; turn and join the hands to press; level the palms and sit back drawing in; push in the bow stance.①转腰抱手（提脚屈蹲）；②上步弓步左掤；③扣脚抱手收脚、转身上步右掤；④翻掌前送、坐腿后捋；⑤转腰搭手、弓步前挤；⑥两手抹平、坐腿后引；⑦弓步前按
- Ward-off rounds, roll-back travels an arc, press joins both hands, push reaches the heels of the palms; the four link together and the front knee stays behind the toes.掤撑圆、捋走弧、挤合力、按达掌根，四劲连贯；弓步膝不超脚尖
03
Single Whip
单鞭
- Sit back, turn the waist and smear level to the left; sit back again and smear both hands to the right; form the hook, lift the foot and turn; step up and push in the bow stance facing due east.①坐腿转腰向左平抹；②后坐两手向右平抹；③勾手、提脚转身；④上步弓步推掌（正东）
- The hook wrist stays relaxed with the hook pointing down; the push settles the wrist and the bow stance faces the direction of the push.勾手腕部放松、勾尖向下；推掌坐腕、弓步方向与推掌一致
04
Raise Hands and Step Forward
提手上势
- Sit back and close the foot; move the right foot forward; bring both hands together in front of the body into an empty stance.①坐腿扣脚；②移动右脚向前；③两手相合于体前成虚步
- The empty stance divides the weight thirty-seventy; the arms close on a rounded arc with shoulders sunk and chest hollowed.虚步重心三七分，两臂合抱成弧形、沉肩含胸
05
White Crane Spreads Its Wings
白鹤亮翅
- Turn and withdraw the foot; hold the hands and sit back; part the hands into the empty stance with the upper palm facing forward.①转身撤脚；②抱手坐腿；③两手分开成虚步（上手手心朝前）
- The upper hand wards above the brow and the lower plucks and presses by the hip, creating a diagonal stretch with the torso upright.上手掤于额前上方、下手采按胯旁，形成对拉，上体中正
06
Brush Knee and Twist Step
搂膝拗步（三次）
- Turn the waist and swing the hand, drawing the foot in (the weight does not shift much as the foot pivots); bend the arm and step up; brush the knee and push in the bow stance. Three times, alternating sides.①转腰摆手收脚；②屈臂上步；③弓步搂手推掌。左右交替共3次
- The brushing hand passes the knee on an arc, the push completes with the bow stance, and the waist leads the arm.搂手过膝走弧线，推掌与弓步同步，以腰带臂
07
Hold the Lute
手挥琵琶
- Follow-step; sit back and rub the hands; close the hands into the empty stance.①跟步；②坐腿措手；③合手成虚步
- The weight settles back into a half-sitting stance and the arms close as if holding a lute, shoulders sunk and elbows heavy.重心后移成半坐步，两臂合抱如抱琵琶，沉肩坠肘
08
Parry, Block and Punch
搬拦捶
- Turn the waist, pivot the foot and close the fist; step up and parry with the fist, the front toes turned out; step up and block with the left palm reaching forward from the chest as the right fist draws to the waist; punch in the bow stance with the fist eye upward.①转腰撇脚握拳；②上步搬拳；③上步拦掌；④弓步打捶（拳眼向上）
- Parry, block and punch run as one; the punch sinks the shoulders and reaches the face of the fist.搬、拦、捶一气呵成，冲拳沉肩坠肘、力达拳面
09
Apparent Close-Up
如封似闭
- Insert the left palm from beneath the right fist, palm down; draw back and turn the palms over; push and press in the bow stance.①插手（左掌从右拳下伸出、手心向下）；②屈收翻掌；③弓步推按
- The palms part in front of the chest on the way back, the press reaches the heels of the hands, and the weight moves evenly.回收时两掌在胸前分开，按达掌根，重心前后移动平稳
Section 2 · Movements 10–14
10
Diagonal Flying
斜飞势
- Sit back, turn and close the foot; hold the hands and draw the foot in; turn and step up to the north-west; part the hands in the bow stance, the upper palm angled up at head height and the left pressing by the hip.①坐腿转身扣脚；②抱手收脚；③转身上步（西北）；④弓步分手
- The step opens on the diagonal and the arms spread diagonally like a bird in flight — the torso inclines without falling, led by the waist.斜向开步、两臂斜展，上体斜而不倒，以腰带动
11
Fist Under Elbow
肘底捶
- Sit back, turn and close the foot; hold and draw the foot in; swing the step and smear the hand; follow-step and stack the hands; split and extend in the empty stance.①坐腿转身扣脚；②合抱收脚；③摆步抹手；④跟步摞手；⑤虚步劈伸
- The fist rests under the elbow; the split in the empty stance sinks the shoulder with the force held contained.拳收于肘底，虚步劈掌要沉肩、含蓄
12
Step Back and Roll the Arms
倒卷肱（二）
- Withdraw the hand and step back, pushing in the empty stance, once to each side.撤手退步、虚步推掌，左右各1次
- The ball of the foot lands first on the retreat; the push and the withdrawal are simultaneous, the waist leading.退步前脚掌先落地再踏实，前推与后收同步，以腰带手
13
Work at the Shuttles, Left and Right
左右穿梭
- Close the foot, turn and hold the hands; step up to the left front and support and push in the bow stance; smear the palm and hold; step up to the right front and support and push.①扣脚转身抱手；②左前方上步、弓步架推掌；③抹掌抱手；④右前方上步、弓步架推掌
- The bow stance is diagonal, one arm supports while the other pushes, the waist driving the step with the torso upright.斜向弓步，一架一推；转腰带动上步，上体不歪斜
14
Part the Wild Horse's Mane, Left and Right
左右野马分鬃
- Hold the hands and draw the foot in; step up to the left front and part in the bow stance; step up to the front and part again.①抱手收脚；②左前方上步、弓步分手；③正前方上步、弓步分手
- Upper and lower pull apart, the upper hand no higher than the brow and the lower pressing by the hip, the torso upright.上下对拉，上手高不过眉、下手按于胯旁，上体不歪斜
Section 3 · Movements 15–23
15
Cloud Hands
云手（三）
- Cloud left and draw the foot in, cloud right and open the step, alternating three times.左云收脚、右云开步，交替共3次
- The waist is the axis and the arms trace vertical circles; the sideways steps lift and land lightly with the weight travelling level and the eyes following the upper hand.以腰为轴带动两臂立圆运转，侧行轻起轻落，重心水平移动，眼神随上手
16
Single Whip
单鞭
- Form the hook; lift the foot and turn; step up and push in the bow stance.①勾手；②提脚转身；③上步弓步推掌
- Same structure as movement 3, in the same direction.同第3式结构，方向一致
17
High Pat on Horse
高探马
- Follow-step, sit back and turn the palm over; push a palm across the face in the empty stance with the right hand gathering in front of the abdomen.①跟步坐腿翻掌；②虚步扑面掌
- The front foot rests on its toes, the reaching palm no higher than the eyes, and the torso does not strain forward.虚步前脚点地，探掌高不过眼，上体不刻意前探
18
Kick with Right Heel
右蹬脚
- Thread the hand and smear level; hold the hands and draw the foot in; kick and part the hands toward the south-east.①穿手平抹；②抱手收脚；③蹬脚分手（方向东南）
- Stand firm before lifting; the kick drives through the heel with the toes hooked back, the knee straightening and the foot rising above waist height.先立稳再提腿，蹬脚力达脚跟、脚尖回勾；膝盖伸直、高度过腰
19
Twin Peaks Strike the Ears
双峰贯耳
- Bend the leg and join the hands; lower the foot; strike with both fists in the bow stance toward the south-east.①屈腿并手；②落脚；③弓步贯拳（方向东南）
- The fists drive diagonally up from the sides with the tiger mouths facing in a pincer, no higher than the head and no lower than the mouth, the force at the tiger mouth.两拳由两侧斜向上贯出、虎口相对、呈钳形，高不过头、低不过口，力达虎口
20
Separate Left Foot
左分脚
- Pivot the foot and part the hands; hold the hands and draw the foot in; separate the foot due east, opening the arms.①撇脚分手；②抱手收脚；③正东分脚分手
- The separation flicks out with the toes, both arms open rounded at once, and the standing leg holds firm.分脚用脚尖弹踢，两臂同时分开撑圆，支撑腿站稳
21
Turn Body, Kick with Right Heel
转身右蹬脚
- Turn and close the arms; kick due east, parting the hands.①转身合抱；②向正东蹬脚分手
- The waist leads the turn; the kick drives through the heel with the toes hooked back.转身以腰带身，蹬脚力达脚跟、脚尖回勾
- Official contents print this as 转身蹬脚; 转身右蹬脚 is the common form of the name.官方目录作「转身蹬脚」，通行作「转身右蹬脚」
22
Needle at Sea Bottom
海底针
- Draw the foot in and retreat; sit back, turn the waist and raise the hand to ear height; thrust the palm down and forward in the empty stance with the left palm resting on the knee.①收脚后退；②坐腿转腰提手（提腕至耳侧）；③虚步前下插掌（左掌按于膝上）
- The torso inclines slightly and the fingers thrust down and forward to the fingertips; the waist relaxes and the hips tuck.上体微前探，掌指斜向前下插、力达指尖，松腰敛臀
23
Flash Through the Back
闪通背
- Bow the leg; part the hands; support and push forward.①弓步；②分手；③向前撑掌前推
- The forward push and the rear support open together, and the bow stance faces the direction of the push.前推掌与后撑掌同时撑开，弓步方向与推掌一致
- Official contents print 闪通背; 闪通臂 is a common variant.官方目录作「闪通背」，通行异写「闪通臂」
Section 4 · Movements 24–40
24
White Snake Spits Out Its Tongue
白蛇吐信
- Sit back, turn and close the foot; step up toward the north-west swinging the palm; push in the bow stance.①坐腿转身扣脚；②上步（西偏北）撇掌；③弓步推掌
- The push is quick and clean like a tongue flicking out, the waist carrying the arm.推掌如吐信、快捷清晰，转腰带臂
25
Slap Right Foot
右拍脚
- Step the left foot up, heel landing with toes turned out; cross and bend both legs; stir the hands and bring them together; slap the foot toward the north-west.①左脚上步；②两腿交叉屈蹲；③两手搅动合抱；④向西偏北方向拍脚
- Slap the instep with the palm rather than forcing the leg high, landing steadily.拍脚用掌面拍击脚背，腿不高抬勉强，落地平稳
26
Subdue the Tiger, Left and Right
左右伏虎势
- Lower the left foot to the side; retreat with the sole landing to the south-west and the heel turned in, shifting the weight left and straightening the right leg into a left bow stance with the fists closed and the head turned to the right front, the two fist eyes one above the other; close the foot and sit back, the fists opening to palms, lifting the right foot; step up due west and strike round with the fists.①左脚旁落脚；②退步（西南方落地、脚掌着地、脚跟内转），重心左移、右腿蹬直成左弓步、握拳，头转向右前方；③扣脚坐腿、双拳变掌、提起右脚；④正西方向上步、绕打贯拳
- The fists sit one above the other as if holding a tiger down; the strike turns through the waist with the eyes on the front fist.两拳上下相对如伏虎，贯拳转腰发力、目视前拳
- Official contents print 左右伏虎势; teaching material often says 左右打虎.官方目录作「左右伏虎势」，教学常作「左右打虎」
27
Right Push Down
右下势
- Sit back and raise the hook; thread the palm in the crouch stance with the right hand gathering in front of the abdomen and passing down and forward.①坐腿提勾；②仆步穿掌
- The crouch stance spreads flat with the weight sunk, the palm threading close to the leg in a straight line and the knee not turning in.仆步平铺、重心下沉，穿掌贴腿走直线，膝不内扣
28
Golden Rooster Stands on One Leg
金鸡独立
- Shift the weight forward and lift the knee; lower the foot and lift the other knee. Once each side.①重心前移提膝；②落脚再提膝。左右各1次
- The knee lift and the lifting palm happen together, the standing leg slightly bent and steady, the knee above waist height and held for at least three seconds.提膝与上挑掌同时，支撑腿微屈站稳，提膝过腰、保持3秒以上
29
Point-to-Groin Punch
指裆捶
- Step forward, lower the foot and swing the hand; close the fist, step up and punch.①前落脚摆手；②握拳上步冲打
- The punch goes down toward the groin; the waist relaxes and the hips tuck, the force reaching the fist.冲拳向下指裆，松腰敛臀、力达拳面
30
Grasp the Bird's Tail
揽雀尾
- Pivot the foot, turn and hold the hands; step up and ward off in the bow stance; roll back, press; then ward from behind and push forward.①撇脚转身抱手；②上步弓步掤手；③捋、挤；④后掤前按
- Same structure as movement 2: all four energies complete, continuous and evenly weighted.与第2式结构相同，四劲完整、连贯匀称
31
Single Whip
单鞭
- Turn and smear level; draw the foot in and form the hook; push in the bow stance.①转身平抹；②收脚勾手；③弓步推掌
- The general single-whip requirements apply.同单鞭通用要求
32
Left Push Down
左下势
- Close the foot and turn it out; bend the leg into the crouch stance; thread the left palm in front of the left abdomen and pass it down and forward.①扣脚外撇；②屈腿仆步；③穿掌（左手收于左腹前、向下向前穿）
- The crouch stance spreads flat and sinks, the palm threading close to the leg in a straight line.仆步平铺下沉，穿掌贴腿走直线
33
Step Up to Seven Stars
上步七星
- Shift the weight forward; step up and cross the fists in the empty stance.①重心前移；②上步虚步架拳
- The two fists cross in front of the chest as the seven stars, and the empty stance holds firm.两拳交叉架于胸前成"七星"，虚步站稳
34
Step Back and Ride the Tiger
退步跨虎
- Retreat and part the hands; settle into the empty stance; support the palms one high and one low on the diagonal.①退步分手；②虚步；③斜上斜下撑掌
- The withdrawal and the parting happen together, the empty stance sinks, and the two palms brace against each other on the diagonal.退步与分手同时，虚步下沉，两掌斜向对撑
35
Turn Body and Sweep Lotus
转身摆莲
- Grind the foot and turn; close the step and turn; sweep the foot.①碾脚转身；②扣步转身；③摆脚
- One full turn, the leg sweeping in a fan with both palms slapping the instep, landing steadily.转体一周，摆腿呈扇形用两掌拍击脚面，落地平稳
36
Bend the Bow to Shoot the Tiger
弯弓射虎
- Lower the foot to the side; bow the leg and close the fists; counter-punch with both fists.①侧落脚；②弓腿握拳；③双拳反冲
- The two fists sit one forward and one back like a drawn bow; the waist supplies the power, the eyes follow the front fist and the bow stance angles correctly.两拳一前一后如开弓，转腰发力、目视前拳，弓步角度到位
37
Parry, Block and Punch
搬拦捶
- The left fist opens to a palm; draw the foot in, step up and parry with the fist; step up and block with the palm; punch in the bow stance.①左拳变掌；②收脚上步搬拳；③上步拦掌；④弓步打拳
- The general parry, block and punch requirements apply.同搬拦捶通用要求
38
Apparent Close-Up
如封似闭
- Thread the hand and sit back; draw the hands in; push and press in the bow stance.①穿手坐腿；②收手；③弓步推按
- The palms draw back and then press, the force reaching the heels of the hands.两掌回收再前按，按达掌根
39
Cross Hands
十字手
- Turn and close the foot, parting the hands; draw the foot in and embrace the hands; open into a parallel stance.①转身扣脚分手；②收脚抱手；③开立步
- The arms cross and round out, the weight centred, the breath settling low.两臂交叉成十字撑圆，重心居中，气沉丹田
40
Closing Posture
收势
- Turn the palms over; lower them; draw the foot in and return.①翻掌；②垂落；③收脚还原
- Breathe long and slow; stay upright at the finish rather than relaxing the instant it ends.呼吸深长，还原后保持中正，不立刻松懈
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