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.
The 24-form is popular worldwide and is often the first style taught to beginners. The complete list of movements is as follows:
- Commencing Form (Qi Shi)
- Part the Wild Horse’s Mane (Ye Ma Fen Zong) – Right, Left, and Right again
- White Crane Spreads Its Wings (Bai He Liang Chi)
- Brush Knee and Push (Lou Xi Au Bu) – Left and Right
- Play the Lute (Shou Hui Pipa)
- Step Back and Repulse Monkey (Dao Juan Gong) – Left, Right, Left
- 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).
- Single Whip (Dan Bian)
- Wave Hands Like Clouds (Yun Shou) – three times
- Single Whip (Dan Bian)
- High Pat on Horse (Gao Tan Ma)
- Right Heel Kick (You Deng Jiao)
- Strike Opponent’s Ears with Both Fists (Shuang Feng Guan Er)
- Turn Body and Left Heel Kick (Zhuan Shen Zuo Deng Jiao)
- Left Lower Body and Stand on One Leg (Zuo Xia Shi)
- Right Lower Body and Bird Stand on One Leg (You Xia Shi)
- Shuttle Back and Forth (You, Zuo Yu Nu Chuan Suo)
- Needle at Sea Bottom (Hai Di Zhen)
- Fan Through the Back (Shan Tong Bei)
- Turn Body, Deflect, Parry, and Punch (Zhuan Shen Ban Lan Chui)
- Appears Closed (Ru Feng Si Bi)
- Cross Hands (Shi Zi Shou)
- Carry the Tiger to the Mountain (Bao Hu Gui Shan)
- 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.