24 Form

The 24-form Tai Chi, also known as the Beijing or Simplified form, is a short version of Tai Chi composed of 24 unique movements. This form was developed in 1956 by a team of Tai Chi experts and sports scientists in Beijing as part of an effort to standardize the practice and promote it for health and fitness.

picture source: https://qialance.com/tai-chi-24-form-moves-chinese-pinyin-english/

The 24-form is popular worldwide and is often the first style taught to beginners. The complete list of movements is as follows:

  1. Commencing Form (Qi Shi)
  2. Part the Wild Horse’s Mane (Ye Ma Fen Zong) – Right, Left, and Right again
  3. White Crane Spreads Its Wings (Bai He Liang Chi)
  4. Brush Knee and Push (Lou Xi Au Bu) – Left and Right
  5. Play the Lute (Shou Hui Pipa)
  6. Step Back and Repulse Monkey (Dao Juan Gong) – Left, Right, Left
  7. Grasp the Sparrow’s Tail (Lan Que Wei) – Left and Right
    • This is a series of four movements: Ward Off (Peng), Roll Back (Lu), Press (Ji), and Push (An).
  8. Single Whip (Dan Bian)
  9. Wave Hands Like Clouds (Yun Shou) – three times
  10. Single Whip (Dan Bian)
  11. High Pat on Horse (Gao Tan Ma)
  12. Right Heel Kick (You Deng Jiao)
  13. Strike Opponent’s Ears with Both Fists (Shuang Feng Guan Er)
  14. Turn Body and Left Heel Kick (Zhuan Shen Zuo Deng Jiao)
  15. Left Lower Body and Stand on One Leg (Zuo Xia Shi)
  16. Right Lower Body and Bird Stand on One Leg (You Xia Shi)
  17. Shuttle Back and Forth (You, Zuo Yu Nu Chuan Suo)
  18. Needle at Sea Bottom (Hai Di Zhen)
  19. Fan Through the Back (Shan Tong Bei)
  20. Turn Body, Deflect, Parry, and Punch (Zhuan Shen Ban Lan Chui)
  21. Appears Closed (Ru Feng Si Bi)
  22. Cross Hands (Shi Zi Shou)
  23. Carry the Tiger to the Mountain (Bao Hu Gui Shan)
  24. Closing Form (Shou Shi)

It’s important to remember that Tai Chi is not just about memorizing and performing movements. It is also a mind-body practice that involves concentration, relaxation, and conscious circulation of vital energy (Qi). Proper breathing and body alignment are also essential aspects of Tai Chi practice.

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