The 13 powers (or postures) of tai chi are the basic building blocks of the entire form. When practicing, one is at all times engaged in some aspect of the Eight Powers and the Five Steps.
The 13 powers are as follows:
Four Sides of the hands and arms:
- Peng (Wardoff)
- Lu (Rollback)
- Ji (Press)
- An (Push)
Four Corners of the hands and arms:
- Cai (Pluck)
- Lie (Split) (balance, leverage and twisting)
- Zhou (Elbow)
- Kao (Bump) (leaning)
Five Steps
- Jin Bu (advance or step forward)
- fire
- Tui Bu (retreat or step backward)
- water
- Zuo Gu (move left)
- wood
- You Pan (move right)
- metal
- Zhong Ding (center and balancing)
- axis
The more one practices tai chi, and thereby the 13 basic powers, the more confidence one develops in the areas of balance, coordination, presence and self defense. There is an intricate interplay between each of the 13 powers, which results in a heightened bodily awareness.
Egreenway.com is an excellent resource for detailed information about these 13 powers.
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