Tai Chi 24 Form - Eastcare Peter Chen

Yang Style Tai Chi 24 Form

Tai Chi is a unique exercise. It requires coordination of mind, breathing and movements. Tai Chi practice can help to relax and balance the body and mind. It will also help you feel more energetic. 

Yang Style Tai Chi 24 Form gives the beginner an introduction to the essential elements of Tai Chi, while retaining the traditional flavour of Yang style’s longer traditional forms. It is the most popular Tai Chi Form in China and worldwide.

Yang Style Tai Chi Basic Training

Bow Step

• Keep one leg bent like a bow and the other leg straight like an arrow.
• Each foot stands on different lines separated by a lateral distance of 20-30cms.
• The left foot faces toward the front and the right foot makes a 45-degree angle diagonally.
• The left knee faces towards the same direction as the left foot. This is essential to avoid injuring knees during Tai Chi practice.

Empty Step

Raise one heel to form a T step. The ball of the empty foot remains on the floor, while weight is on the leg with whole foot on the ground, as if sitting on leg.

Horse Step

Take a side step wider than shoulder width, with both feet parallel to each other, weight evenly distributed between both legs.

Crouch Step

Bend one knee in a squatting position. Straighten the other leg and move the heel outwards to create a crouch step.

Tai Chi Palm

Gently open the hand as if placing it on top of a balloon, relax fingers

Tai Chi Fist

Hold the fist with the first joint of thumb resting on the second joints of both the ring finger and the middle finger.

Tai Chi Hook

Put the tip of five fingers together and form an empty hook. Imagine holding an egg gently inside the hand.

Mind concentration

Clear other thoughts from your mind and concentrate on Tai Chi practice

Body Position

Keep the body upright, relax the neck and shoulders, and bend knees slightly.

Breathing coordination

• Inhale when pulling, holding, rotating and so on.
• Exhale when pushing, pressing, spreading, parting, kicking and so on.

Detailed Instructions

Form 1: Commencing Form

• Stand upright, feet together. Arms stay alongside the body, looking forward.
• Take a left step, raise hands slowly and evenly to shoulder level, and then hands sink down gradually. At the same time, bend knees slightly and relax body continuously.

Key points:

1) Try not to use any force from the shoulders. Feel as if the arms are floating up and sinking down naturally themselves.

2) Feel relaxed and peaceful, set up a good tune for the rest of the Tai Chi forms.

Form 2: Part Horse’s Mane on Both Sides  

• Move the weight to the right leg to form an empty step while holding a ball.
• Taking a bow step, the left hand raises to shoulder level and the right hand presses down to the hip area.
• Rotate the left foot, form an empty step and hold a ball.
• Take a bow step, while the right hand raises to shoulder level and the left hand presses down to the hip area.
• Rotate the right foot, form an empty step and hold a ball.
• Take a bow step, while the left hand raises to shoulder level and the right hand presses down to the hip area.

Key point:

Know the difference between “Part Horse’s Mane” and “Ward Off”.

Form 3: White Crane Spreads Its Wings

Right foot takes a half step forwards and forms an empty step. Hold a ball.

The right hand performs a curve movement to the upper-right side of the head, and the left hand presses down beside the left hip.

Key points:

1) Keep the body upright, feel relaxed and comfortable;

2) The whole body should feel like standing in a balloon, gentle and full;

3) Keep your right palm slightly in front of your body, which may help to relax.

Form 4: Brush Knee and Twist Step

Rotate the right heel; both hands perform a semi circle movement. Then, hold a fish.

Brush your left knee and push your right hand forward with a long curve movement via the right ear.

Rotate the left heel, both hands perform a semi circle movement and hold a fish.

Brush your right knee, then push left hand forward with a long curve movement via the left ear.

Brush knee from the right side and perform twist step again

Key points:

1) Check your waist and make sure it is moving smoothly as a pivot to guide the movement;

2) Make sure the semi circle and curve movements are performed properly. Straight-line movements may cause stiffness.

Form 5: Hands Strum the Lute

Right foot takes a half step. Pull in both hands, sink the elbows, raise the hands and land on the left heel.

Key points:

1) Hands in midline;

2) Left fingers on the same level as nose;

3) Left fingers on the same vertical line as left toes.

Form 6: Step Back and Whirl Hands (Repulse the Monkey)

Left foot takes a step backward, right hand rotates, moves up and then pushes forward via left arm and palm,

Right foot takes a step backward, left hand rotates, moves up and then pushes forward via right arm and palm.

Step back and whirl hands again.

Step back and whirl hands again.

Key points:

1) Hand performs a big curve movement with waist turning to avoid any stiffness built up on the shoulders

2) Pay attention to the energy interaction when one palm moves above the other palm

3) When the foot takes a step back, move in a curved line instead of straight line as it can help the body feel more stable and relaxed.

Form 7: Grasp the Peacock’s Tail (Left Side)

• Rotate the right heel, form an empty step and hold an energy ball.
• Take a bow step and ward off.
• Deflect
• Push
• Pull in
• Press

Key points:

1) Rotate the waist as a pivot to guide the movements;

2) Move the centre of gravity forward and backward gradually like a pendulum;

3) Connect all of the movements smoothly and gracefully;

4) Left toes are not raised up, which is different from 40 form.

5) Right hand presses down to the hip instead of following the left hand in warding off movement.

Form 8: Grasp the Peacock’s Tail (Right Side)

• Rotate the left heel. Form an empty step and hold a ball.
• Take a bow step and ward off.
• Deflect
• Push
• Pull in
• Press

Key points:

1) Rotate waist as a pivot to guide the movements;

2) Move the centre of gravity forward and backward gradually like a pendulum;

3) Connect all of the movements smoothly and gracefully;

4) Left toes are not raised up, which is different from 40 form.

5) Right hand presses down to the hip instead of following the left hand in warding off movement.

Form 9: Single Whip

• Rotate both arms in a ‘’wave hands like clouds’’ motion. Right hand bunches a hook and at the same time feet forms an empty step.
• Take a step left, then rotate and push left hand, while left foot is landing and right foot is grinding to form a bow step.

Key points:

1) Rotate waist as a pivot to guide the movement;

2) Perform with the left hand rotating and pushing; left foot landing and right foot grinding at the same time to make the whole movement smooth and graceful.

3) This single whip is different from 40 forms.

Form 10：Wave Hands like Clouds

• Rotate the left heel. Move the right foot toward the left foot and wave hands “like clouds” to the left:
• Move the left foot a lateral step and wave hands “like clouds” to the right.
• Wave hands like clouds again.
• Wave hands like clouds again

Key points:

1) Keep the upper body erect, waist and hips relaxed. Bend knees slightly to help the joints of the body move more easily.

2) All movements are smooth and natural and at an even speed.

3) The waist serves as an axis.

4) Make sure hands are not higher than forehead and not lower than abdomen.

5) Step in and wave to the left, step out and wave to the right. Repeat, and in the end bunch a hook.

Form 11: Single Whip

• Bunch a hook and form an empty step.
• Take a step left, rotate and push left hand. At the same time left foot is landing and right foot is grinding to form a bow step.

Key points:

1) Rotate waist as a pivot to guide the movement;

2) Perform with the left hand rotating and pushing; left foot landing and right foot grinding at the same time to make the whole movement smooth and graceful.

3) This single whip is different from 40 forms.

Form 12: Pat High on the Horse

• Move weight forward onto left foot, right foot takes a half step, and then forms an empty step. At the same time, right hook changes into a palm.
• The right hand pats forward via the right ear. Simultaneously, draw the left hand backward.

Key points:

Know the difference between this form and ‘Step Back and Whirl Hands’.

1) Pat right hand higher, near chin level.

2) Left hand stays lower (lower abdomen level).

Form 13: Kick with Right Heel

• Take a left bow step and then form an empty step, crossing hands in front of the chest.
• Raise the right knee and then kick with right heel. At the same time, both palms separate and move outward, with fingers pointing upward.

Key points:

1) Bending the left knee slightly will help with balance.

2) The right palm and right foot pointing in the same direction will help with balance.

3) Feel confident and do not worry about the possibility of losing balance.

4) Keeping relaxed and feeling comfortable is more important than the height your kick can reach.

Form 14: Strike Opponent’s Ears with Both Fists

• Drop the right foot, draw both palms back to the outside of the right knee.
• Take a bow step to the right corner. At the same time, change both palms into fists and strike on the opponent’s ears.

Key Point:

• Head and neck are naturally upright, waist and hips relaxed, shoulders and elbows lowered and both fists clenched loosely.

Form 15: Kick with Left Heel

• Rotate the right heel and form an empty step while crossing hands with the left hand on the outside.
• Raise the left knee and then kick with the left heel. At the same time, both palms separate and move outward, with fingers pointing upward.

Key points:

1) Bending the left knee slightly will help with balance.

2) The right palm and right foot pointing in the same direction will help with balance.

3) Feel confident and do not worry about the possibility of losing balance.

4) Keeping relaxed and feeling comfortable is more important than the height your kick can reach.

Form 16: Push Down and Stand on Left Leg

• Left leg pulls in; waist turns slightly to the right. Left hand moves to the right axilla
• Take a crouch step. Left hand threads from chest to abdomen, along the inside of the leg.
• Shift the weight to the left and stand on the left leg. At the same time, move right hand upward in front of the body above the right knee. The left palm is pressed downward beside the left hip.

Key points:

1) Rotate the feet properly to keep the body in the right position and push down smoothly.

2) Know the difference from 40 form.

3) Bend the knee when standing.

4) Keep the body upright.

5) Feel confident.

Form 17: Push Down and Stand on Right Leg

• Land the right toe, rotate the left heel; waist turns slightly to the left, right hand moves to the left axilla.
• Right leg takes a crouch step, right palm threads from chest to abdomen, along the inside of the leg.
• Shift the weight to the right and stand on the right leg. At the same time, move left hand upward in front of the body above the left knee. The right palm is pressed downwards beside the right hip.

Key points:

1) Rotate the feet properly to keep body in the right position and push down smoothly.

2) Know the difference from 40 form.

3) Bend the knee when standing.

4) Keep the body upright.

5) Feel confident.

Form 18: Fair Lady Works at the Shuttle

• Take a left step, pull right foot in, form an empty step and hold a ball.
• Right foot takes a bow step, right arm rotates and blocks up, and left palm pushes out.
• Rotate the right heel, form an empty step and hold a ball.
• Left foot takes a bow step, left arm rotates and blocks up, right palm pushes out.

Key points:

1) Perform bow step on a slight angle;

2) The hand blocks up slightly higher than the forehead

 

Form 19: Needle at the Bottom of the Sea

• Take a half step forward, raise both hands.
• Brush the left knee and needle the right hand downwards and forwards.

Key points:

• Thrust the right palm rather than a move with a ‘chopping’ action

Form 20: Push Through the Back

Raise hands and turn body slightly to the right. Left foot takes a bow step forward. At the same time, the right palm blocks up and the left palm pushes forward.

Key points:

• Pushing palm, blocking and forming a bow step are completed as a coordinated movement.

Form 21: Turn Body, Deflect, Parry and Punch

• Rotate the left heel, turn body, right fist moves out through the axilla and at the same time the right foot take a step forward.
• The left foot takes a step forward with the left hand doing a parry; and then the right fist punches forward.

Key points:

1) Keep body upright and natural.

2) Footwork should be light and smooth.

3) Know the difference between 24 Form and 40 Form.

Form 22: Apparent Close-Up

• Left hand moves under the right arm and then both hands pull inward and downward.
• Then press both hands upward and forward

Key points:

1) Avoid pulling or pushing out in a straight-line movement.

2) Know the difference between 24 Form and 40 Form.

Form 23: Cross Hands

• Rotate the left heel, rotate the right heel, open the arms and separate the hands.
• Cross the hands in front of the chest.
• Press both hands downward gently until they rest beside the hips.

Key points:

1) Collect the Qi back into the body and then guide the Qi down to Dantian.

2) Know the difference between 24 Form and 40 Form.

3) It’s important to finish properly so that you feel good when you complete the form.

Form 24: Closing form

Put feet together and gently put hands along the thighs.

Key points:

• Feel relaxed, peaceful and energetic.

As you see, modern life builds up tension. Tai Chi can help you relax and release tension. Our goal is to feel relaxed not only while practicing, but to also build up a habit and use Tai chi philosophy in our daily life. This is the reason why our association is called “Tai Chi Life”.

• We’re almost at the end of our class. We hope that this lesson can help you open the door of the Tai Chi treasure house. Please keep learning and exploring so that you can get more benefits from your future practice.