Tai Chi 24 Form (Yang Style)

Tai Chi 24 Form

The Tai chi 24 form was the result of an effort by the Chinese Sports Committee, which, in 1956, brought together 4 Tai chi teachers – Zhang Yu, Cai Longyun, Fu Zhongwen, and Chu Guiting – to create a simplified of Tai chi 24 form as the exercise for the masses. The creators truncated the traditional family style tai chi forms to 24 postures; taking about 6 minutes to perform and to provide the beginner an introduction to the essential elements of Tai chi chuan, yet keep possession of the traditional flavor of traditional longer hand forms (generally, 88-108 postures).

From this time forth, this form was avidly promoted by the People’s Republic of China for general exercise and was also taught to internees in Communist “re-education” camps. Because of this official promotion, the Tai chi 24 form with the most practitioners in China and all over the world (though no surveys have been performed).

Name of The Tai Chi 24 Form (Yang Style)

  1. Commencing, Standing Quietly, Preparation
  2. Part the Horse’s Mane, LEFT and RIGHT (3 Steps)
  3. White Crane Spreads Its Wings
  4. Brushing Knees and push (3 Steps)
  5. Playing the Lute
  6. Repulsing the Monkey, Step Back and Drive the Monkey Away (4 Steps)
  7. Grasping the Bird’s Tail on the Left
  8. Grasping the Bird’s Tail on the Right
  9. Simple Whip
  10. Waving Hands Like Clouds (3 Steps)
  11. Simple Whip
  12. High Pat on Horse, Step Up to Examine Horse
  13. Right Heel Kick, Separate Right Foot, Kick with Right Foot
  14. Strike to Ears with Both Fists, Double Punch
  15. Turn around and Left Heel Kick
  16. Snake Creeps Down Left Leg, Stand on One Leg
  17. Snake Creeps Down Right Leg, Stand on One Leg
  18. Fair Lady Works the Shuttles, Four Corners (at right and at left)
  19. Needle at Bottom of the Sea
  20. Fend Off and Push Away with Arms
  21. Turn body, Deflect, Parry and Punch
  22. Apparent Closing and Push
  23. Crossing Hands
  24. Closing Posture

Simplified of Tai Chi 24 Form and Movements (Yang Style)

Before you start your Tai chi 24 form movements practice, be sure to do some walking or progressive warm up exercises. There are many sets of exercises that could be used to warm up that have been developed in Qigong practices. Yang style Tai chi chuan players use various Qigong sets of exercises for warming up the body before they start Tai chi 24 form and movements practice. I often use an exercise set like the 8 Section Brocade, Sun Salutations, Wild Goose, Gentle Hsing Yi Drills, Bagua Walking, Nine Temple, Five Animal Frolics, or a brisk walk as a part of my warm up exercises. 

1. OPENING POSTURE – COMMENCING

Differences of names for this Tai chi 24 form and movement include Beginning, Starting Posture, Commencement.

  • The form is going to heal the internal organ – Stomach
  • 5 elemental – Earth
  • Hand / Foot – Foot
  • Hours of activation – 7pm – 9pm

Tai Chi 24 Form

2. PART THE WILD HORSE’S MANE (3 Steps)

Differences of names for this Tai chi 24 form and movement include Wild Horse Waves His Mane, Parting the Wild Horse’s Mane.

  • The form is going to heal the internal organ – Small Intestine
  • 5 elemental – Fire
  • Hand / Foot – Hand
  • Hours of activation – 1pm – 3 pm

tai chi 24 form

3. WHITE CRANE SPREADS ITS WING

Differences of names for this Tai chi 24 form and movement include White Stork Cools Its Wings, White Crane Lifts Its Wings, White Stork Spreading Its Wings.

  • The form is going to heal the internal organ – Heart
  • 5 elemental – Fire
  • Hand / Foot – Hand
  • Hours of activation – 11 am – 2 pm

tai chi 24 form

4. BRUSHING KNEES AND PUSH (3 Steps).

Differences of names for this Tai chi 24 form and movement include Palm Strike, Brush Knee, Twist Step, Brush Knee and Twist Step, Brushing Your Knees and Stepping.

  • The form is going to heal the internal organ – Large Intestine
  • 5 elemental – Metal
  • Hand / Foot – Hand
  • Hours of activation – 5 am – 7 am

tai chi 24 form

5. PLAYING THE LUTE

Differences of names for this Tai chi 24 form and movement include Hand Strums the Lute, Strumming the Lute, Hand-hold the Lute, Playing the Pipa, Play the Guitar.

  • The form is going to heal the internal organ – Liver
  • 5 elemental – Wood
  • Hand / Foot – Foot
  • Hours of activation – 1am – 3am

tai chi 24 form

6. STEP BACK TO DRIVE THE MONKEY AWAY (4 Steps)

Differences of names for this Tai chi 24 form and movement include Fending Off the Monkey, Step Back and Swirl Your Arms, Repulse Monkey and Step Back, Step Back to Drive the Monkey Away, Reverse Reeling Forearm, Step Back and Drive Monkey Away, Repulse Monkey.

  • The form is going to heal the internal organ – Lungs
  • 5 elemental – Metal
  • Hand / Foot – Hand
  • Hours of activation – 3am – 5am

tai chi 24 form

7. GRASPING THE BIRD’S TAIL ON THE LEFT

Differences of names for this Tai chi 24 form and movement include Grasp the Bird’s Tail Left, Grasping the Peacock’s Tail, Grasp the Sparrow’s Tail to the Left Side, Grasp the Bird’s Tail, Hold the Peacock’s Tail, Grasp the Sparrow’s Tail, Four Gates.

  • The form is going to heal the internal organ – Pericardium
  • 5 elemental – Fire
  • Hand / Foot – Hand
  • Hours of activation – 7pm – 9pm

tai chi 24 form

8. GRASPING THE BIRD’S TAIL ON THE RIGHT

Differences of names for this Tai chi 24 form and movement include Grasp the Bird’s Tail Right, Grasp the Sparrow’s Tail to the Right Side, Grasp the Bird’s Tail, Hold the Peacock’s Tail, Four Gates, Grasp the Sparrow’s Tail.

  • The form is going to heal the internal organ – Pericardium
  • 5 elemental – Fire
  • Hand / Foot – Hand
  • Hours of activation – 7pm – 9pm

tai chi 24 form

9. SIMPLE WHIP

Differences of names for this Tai chi 24 form and movement include Whip, Holding the Whip in One Hand, Holding a Single Whip.

  • The form is going to heal the internal organ – Heart
  • 5 elemental – Fire
  • Hand / Foot – Hand
  • Hours of activation – 11am – 1pm

tai chi 24 form

10. WAVING HANDS LIKE CLOUDS (3 Steps)

Differences of names for this Tai chi 24 form and movement include Cloud Hands, Waving Hands Like Clouds, Cloud Built Hands, Wave Hands in Clouds, Moving Hands Like Clouds.

  • The form is going to heal the internal organ – Triple Heater
  • 5 elemental – Fire
  • Hand / Foot – Hand
  • Hours of activation – 9pm – 11pm

tai chi 24 form

11. SIMPLE WHIP

Differences of names for this Tai chi 24 form and movement include Single Whip, Whip, Holding the Whip in One Hand.

  • The form is going to heal the internal organ – Heart
  • 5 elemental – Fire
  • Hand / Foot – Hand
  • Hours of activation – 11am – 1pm

tai chi 24 form

12. HIGH PAT ON HORSE

Differences of names for this Tai chi 24 form and movement include Pat the Horse on the Back, Patting the Horse’s Neck While Riding, Stroke the Horse From Above, Asking for Directions While Riding a Horse, Pat the Horse’s Back.

  • The form is going to heal the internal organ – Small Intestine
  • 5 elemental – Fire
  • Hand / Foot – Hand
  • Hours of activation – 1pm 3pm

tai chi 24 form

13. RIGHT HEEL KICK

Differences of names for this movement include Kicking Straight Right Mode, Kicking with the Right Heel.

  • The form is going to heal the internal organ – Liver
  • 5 elemental – Wood
  • Hand / Foot – Foot
  • Hours of activation – 1am – 3am

tai chi 24 form

14. STRIKE TO EARS WITH BOTH FISTS

Differences of names for this Tai chi 24 form and movement include Box Ears, Strike to Temple with Both Fists, Strike to Ears with Both Fists, Box Opponent’s Ears with Both Fists, Twin Fists Strike Opponents Ears.

  • The form is going to heal the internal organ – Lungs
  • 5 elemental – Metal
  • Hand / Foot – Hand
  • Hours of activation – 3am – 5am

tai chi 24 form

15. TURN AROUND AND LEFT HEEL KICK

Differences of names for this Tai chi 24 form and movement include Turn Around and Kick with Left Heel, Turn Around, and Left Heel Kick.

  • The form is going to heal the internal organ – Spleen
  • 5 elemental – Earth
  • Hand / Foot – Foot
  • Hours of activation – 9am – 11am

tai chi 24 form

16. SNAKE CREEPS DOWN LEFT LEG, STAND ON ONE LEG

Differences of names for this movement include Crooked Whip to Right Side: Squat on Right, Snake Creeps Down Left Leg, Climb Down Left; Golden Rooster Stands on One Leg and Left Down One-leg Stand, Squat Down on Right Leg.

  • The form is going to heal the internal organ – Kidney
  • 5 elemental – Water
  • Hand / Foot – Foot
  • Hours of activation – 5pm – 7pm

tai chi 24 form

17. SNAKE CREEPS DOWN RIGHT LEG, STAND ON ONE LEG

Differences of names for this Tai chi 24 form and movement include Climb Down Right; Golden Rooster Stands on One Leg and Right Down One-leg Stand, Snake Creeps Down Right Leg; Crooked Whip to the Left Side: Squat on Left, Squat Down on Left Leg.

  • The form is going to heal the internal organ – Kidney
  • 5 elemental – Water
  • Hand / Foot – Foot
  • Hours of activation – 5pm – 7pm

tai chi 24 form

18. FAIR LADY WORKS THE SHUTTLES

Differences of names for this Tai chi 24 form and movement include Two Corners, Throwing the Loom to the Left Side and Right Side, Work at Shuttles on Both Sides and Jade Maiden Works the Shuttles, Shuttle Back and Forth.

  • The form is going to heal the internal organ – Urinary Bladder
  • 5 elemental – Water
  • Hand / Foot – Foot
  • Hours of activation – 3pm – 5pm

tai chi 24 form

19. NEEDLE AT BOTTOM OF THE SEA

Differences of names for this Tai chi 24 form and movement include Needle at Bottom of the Sea, Pick Up Needle from Bottom of the Sea, Find the Needle at the Sea Bottom, Reach for the Moon in the Lake.

  • The form is going to heal the internal organ – Gall Bladder
  • 5 elemental – Wood
  • Hand / Foot – Foot
  • Hours of activation – 11am – 1pm

tai chi 24 form

20. FEND OFF AND PUSH AWAY WITH ARMS

Differences of names for this Tai chi 24 form and movement include Flashing the Arms, Fend Off and Push Away with Arms, Unfolding Arms Like a Fan, Fan Through the Back, Flashing the Arms and Shunting with Both Hands Fanned.

  • The form is going to heal the internal organ – Spleen
  • 5 elemental – Earth
  • Hand / Foot – Foot
  • Hours of activation – 9am – 11am

tai chi 24 form

21. TURN BODY

Differences of names for this Tai chi 24 form and movement include Turning Around, Warding Off, Punching; Turn, Shoulder Strike, Back Fist, Deflect, Turn to Deflect Block and Strike, Parry and Punch.

  • The form is going to heal the internal organ – Kidney
  • 5 elemental – Water
  • Hand / Foot – Foot
  • Hours of activation – 5pm – 7pm

tai chi 24 form

22. APPARENT CLOSING AND PUSH

Differences of names for this Tai chi 24 form and movement include Clearing Cross Block and Pushing, As if Blocking and Closing, Appears Closed, Withdraw and Push and Closing a Door

  • The form is going to heal the internal organ – Small Intestine
  • 5 elemental – Fire
  • Hand / Foot – Hand
  • Hours of activation – 1pm – 3pm

tai chi 24 form

23. CROSSING HANDS

Differences of names for this Tai chi 24 form and movement include Cross Your Hands, Close the Door, Cross Hands, Crossing Your Hands in Front of Chest.

  • The form is going to heal the internal organ – Large Intestine
  • 5 elemental – Metal
  • Hand / Foot – Hand
  • Hours of activation – 5am – 7am

tai chi 24 form

24. CLOSING POSTURE

Differences of names for this Tai chi 24 form and movement include Conclusion, Concluding Posture, Taiji Ending, Ending Posture and Closing Posture of Taijiquan.

  • The form is going to heal the internal organ – Stomach
  • 5 elemental – Earth
  • Hand / Foot – Foot
  • Hours of activation – 7pm – 9pm

tai chi 24 form

Choosing the Right Tai Chi 24 Form DVD for You

Tai Chi 24 Form DVD By Dr. Paul Lam – World Most Popular Set

About Dr. Lam’s Instructional DVDs: Dr. Paul Lam and his team of tai chi and medical specialists have actually created a variety of Tai Chi DVDs to help you learn tai chi and improve your health. They are all simple to learn, proven and safe to be effective by lots of medical studies.

Every title is unique in its composition and includes simple to follow step-by-step instructions. The is why arthritis foundations all over the world support his program. Tai Chi for Arthritis for Fall Prevention is suggested by the Centers for Disease Control and Prevention (CDC) (www.cdc.gov) the world’s largest governmental disease control organization.

tai chi 24 form

The ancient practice of tai chi is clinically proven to be among the most effective exercises to improve relaxation, fitness, and health. The Tai chi 24 Form is the most commonly practiced Tai chi 24 form. While there are lots of variations, the form you will learn by working with this DVD is the among the most authentic.

Dr. Paul Lam, an Australian family physician, and tai chi specialist is a world leader in the field of tai chi for health. He is a well-recognized instructor and has trained over 5 thousand instructors. His tai chi programs have impacted millions worldwide. He is the author of Teaching Tai Chi Effectively and the Tai Chi 24 Form and Tai Chi for Beginners, and best-selling instructional Tai chi DVDs.

Following an introduction to Tai chi 24 form and its benefits, Dr. Paul Lam teaches foundational movements and unique qigong exercises which will enhance your energy and simplify learning. He teaches the Tai chi 24 form from different angles using diagrammed illustrations, close-ups, and repetitions while dividing each form into small sections allowing you to follow along with simplifying. Throughout the lessons, Dr. Paul Lam will explain the Tai chi 24 form principles and how to use them to improve your tai chi 24 form.

Simplified Tai Chi for Beginners DVD – Tai Chi 24 Form By Master Helen Liang (BESTSELLER series)

Simplified Tai Chi for Beginners DVD - Tai Chi 24 Form By Master Helen Liang (BESTSELLER series)

Simplified Tai Chi 24 form for Beginners DVD is the best way to experience the amazing health benefits of a shortened tai chi 24 form, it doesn’t matter your current fitness level. Tai Chi Health in 6 Minutes! Perfect for beginners.

The ancient art of tai chi is often referred to as “moving meditation” because it stimulates your mind, spirit, and body. The simplified Tai chi 24 form for beginners is taught and demonstrated in detail by Master Helen Liang in short, this most popular Tai chi 24 form is shown clearly from multiple angles includes easy to follow step-by-step instructions.

With this 6-minute tai chi 24 form, you’ll feel stronger and more energized. Tai chi is known for improving balance and keeping the mind sharp and positive. This tai chi 24 form is excellent for beginners at any age, those who desire a low-impact whole-body exercise, and those with limited time.

What is Tai Chi 24 Form Yang Style?

What is Tai Chi 24 form Yang Style

Tai chi 24 form Yang style is one of the most popular and it includes of slow continuous, circular and soft movements in a flowing form. To perform Tai Chi 24 form Yang style, you perform a series of movements or postures in a slow, graceful manner. Each posture flows into the next without pausing.

All Tai chi 24 form include rhythmic patterns of movement that are coordinated with breathing. So as to perform Tai Chi 24 form properly, the body moves as a unit. A timing of movement is very important all parts of the body begin and ending at the same time.

Throughout weight shifts and transitions the weight ideally is on one foot, keeping the body upright. The lower and slower the movement, the greater the endurance and strength benefit. Commonly described as “separating the weight”, or substantial and insubstantial.

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