太极拳六段选是太极拳的基础内功，也是非常重要的一部分。它采用定步习练之法，其主要特点是由各种立圈、平圈或斜圈，结合起、落、旋、转、虚、实、开、合等动作。主要的手法有掤、捋、挤、按等等，步型则以弓步和马步为主。习练时，如果健康状况较好，可以划大圈；而训练技击手法宜划小圈，且应变换各种圈型，如大、小立平斜椭圆等。

太极拳六段选要求精神集中，神态自然安详。用意识指挥动作，动作自然结合呼吸，通过各种手法、中手势与身法的配合，使全身上下紧密结合。坚持长久习练，可增强心血管系统和呼吸系统的生理功能，还可防治一些慢性疾病。

预备式

左脚并右脚站立头正身直两手握拳姿势舒展目视前方（图1-图3）。

接着左脚向左开立两脚间距与肩同宽目视前方稍停片刻深呼吸三次（图4）。

【要点】头颈正直下颌微收，不要故意挺胸或收腹，全身肌肉放松神情镇定，即使分段习练事先亦应做预备式。

第一段 里合圈

（一）左手里合圈

左脚向左迈步两脚平行开立其间距2~3尺，然后重心左移腰略左转屈左膝蹬右腿呈弓步left hand toward left draw circle while right foot draws a small semi-circular motion around the left leg, and then back to the starting position. The process is repeated three times.

【要点】松腰松胯，以腰为轴。在每个半圆形移动中，让身体随着手臂上升和下降移动，同时保持身体重心在不同的位置，并确保双腿之间的相互作用协调一致。此外，要注意自然呼吸，而不是试图控制自己的呼吸。

第二段 外开圈

（一）Left Hand External Circle Drawn

Right foot steps forward and weight shifts onto the right leg, as the left hand draws an arc towards the chest while keeping it close to the body. At the same time, both feet are in a virtual step position with their toes pointing slightly outward (Figure 15). The hands move in opposite directions but remain parallel to each other, forming a "bowling ball" shape with palms facing inward. As you inhale through your nose and exhale through your mouth, bring your arms up and down simultaneously.

【要点】

Ensure that your movements are smooth and fluid.

Keep your elbows relaxed.

Maintain proper posture throughout each movement.

As you practice this section, focus on maintaining balance between strength and control in both hands.

第三阶段 野马分鬃（Wild Horse Maneuver）

The Wild Horse Maneuver involves drawing circles with one hand while moving into an arched stance with alternating legs (Figures 25 & 26).

【要点】

To perform this maneuver effectively:

Practice coordinating arm movements with hip rotations.

Keep upper body straight when performing these movements.

Pay attention to breathing patterns; inhale during upward motions of arms or legs; exhale during downward motions.

第四阶段 平行环节

In this phase, there are five sections: Left Parallel Standing Circle (Section Four), Right Parallel Standing Circle (Section Five), Left Bow Step Parallel Plane Circles (Section Six), Right Bow Step Parallel Plane Circles (Section Seven), and finally Ma Step Toward Left Parallel Plane Circles (Section Eight).

Each section requires precise execution of circular movements by both hands while maintaining balance within different stances. It's crucial to maintain consistent speed throughout each cycle without losing control over body positioning or breathing patterns.