Yang Family Style Tai Chi
IN THIS LESSON
The 24 Form Tai Chi, also known as the 24-step simplified form or Beijing form, is one of the most popular forms of Tai Chi practiced worldwide. It was created in 1956 by the Chinese Sports Committee to simplify the traditional forms and make Tai Chi more accessible to the general public. The form consists of 24 movements, which are derived from the traditional Yang style Tai Chi, and it can typically be performed in about 4-6 minutes.
Here are the steps involved in the 24 Form Tai Chi:
Commencing Form (Qǐshì): The starting posture that helps in focusing and grounding.
Parting the Wild Horse's Mane (Yě Mǎ Fēn Zōng): A movement that mimics the action of parting a horse's mane, performed on both sides.
White Crane Spreads Its Wings (Bái Hè Liàng Chì): A graceful movement symbolizing a crane spreading its wings.
Brush Knee and Twist Step (Lōu Xī Ào Bù): A motion that involves brushing the knee and stepping forward with a twist.
Playing the Lute (Shǒu Huī Pípá): A movement that resembles holding and playing a lute.
Reverse Reeling Forearm (Dào Juǎn Gōng): A backward circling movement with the arms.
Grasping the Bird's Tail (Lǎn Què Wěi): This movement includes a series of four actions: Ward Off (Peng), Roll Back (Lu), Press (Ji), and Push (An).
Single Whip (Dān Biān): A movement involving a wide step and a whip-like arm motion.
Waving Hands Like Clouds (Yún Shǒu): A fluid motion where the hands wave in front of the body like clouds.
Single Whip (Dān Biān): Repeating the single whip movement.
High Pat on Horse (Gāo Tàn Mǎ): A high stepping movement.
Right Heel Kick (Yòu Dēng Jiǎo): A kick with the right heel.
Strike to Ears with Both Fists (Shuāng Fēng Guàn Ěr): A simultaneous striking motion with both fists.
Turn Body and Left Heel Kick (Zhuǎn Shēn Zuǒ Dēng Jiǎo): A turning kick with the left heel.
Left Lower Body and Stand on One Leg (Zuǒ Xià Shì Dú Lì): Lowering the body and standing on one leg.
Right Lower Body and Stand on One Leg (Yòu Xià Shì Dú Lì): Lowering the body and standing on the other leg.
Fair Lady Works at Shuttles (Yù Nǚ Chuān Suō): A movement that mimics a lady working at a loom.
Needle at Sea Bottom (Hǎi Dǐ Zhēn): A movement where the body lowers to touch the ground.
Flash the Arm (Shān Tōng Bì): A swift arm movement.
Turn Body and Push Palm (Zhuǎn Shēn Bái Lián): A turning motion followed by a palm push.
Deflect Downward, Parry, and Punch (Xié Fēng Chōng Quán): A deflecting and punching sequence.
Apparent Closing Up (Shǒu Huī Pípá): A closing motion with the hands.
Cross Hands (Shǐ Zì Shǒu): The concluding posture that brings the routine to a close.
Closing Form (Shōu Shì): The final movement, bringing the practice to a peaceful end.
Each movement in the 24 Form Tai Chi emphasizes fluidity, balance, coordination, and mindfulness, often accompanied by focused breathing techniques. This form is designed to be more accessible while still providing the numerous health benefits associated with Tai Chi practice.
