24 Yang Style

Tai Chi Form

Yang Style 24 Form builds balance, relaxation, and internal awareness.

It helps build a strong foundation in Tai Chi principles like rooted stance, soft focus, coordinated breath, and whole-body movement.

Despite its simplicity, the 24 Form holds deep internal power and is practiced worldwide for its benefits to body, mind, and energy.

Internal Principles that are taught through the Form

Root into the Earth: Feel your weight drop into the feet, especially into the bubbling wells (Yongquan points).
Song (松): Begin releasing tension from the upper body into the ground. The movement is initiated from relaxation, not force.
Mind and Breath: Coordinate the rise and fall of the arms with your breathing—inhale as the arms lift, exhale as they lower.
Dantian Awareness: Start to bring awareness to the lower Dantian. The motion is guided by the intention from your center, not the arms themselves.
Energetic Awakening: This movement is like “waking up” the Qi—opening the gates (joints), aligning the structure, and preparing the body for deeper flow.

Tai Chi 24 Yang Style - Part 1

Movements:

Opening - Awaken the Qi
Parting the Horse's Mane
White Crane spreads it's Wings

Guided - 12 Minutes

Tai Chi 24 Yang Style - Part 2

Movements:

Opening - Awaken the Qi
Parting the Horse's Mane
White Crane spreads it's Wings
Brush Knee
Playing the Lute
Repulsing the Monkey

Music - 10 Minutes

Tai Chi 24 Yang Style - Part 3

Movements:

Opening - Awaken the Qi
Parting the Horse's Mane
White Crane spreads it's Wings
Brush Knee
Playing the Lute
Repulsing the Monkey
Grasping the Bird's Tail
Single Whip
Cloud Hands
Single Whip (2)
High Pat on the Horse

Music - 12 Minutes

Tai Chi 24 Yang Style - Part 4

Movements:

Opening - Awaken the Qi
Parting the Horse's Mane
White Crane spreads it's Wings
Brush Knee
Playing the Lute
Repulsing the Monkey
Grasping the Bird's Tail
Single Whip
Cloud Hands
Single Whip (2)
High Pat on the Horse
Side Kick & Double Punch
Golden Rooster stands on one Leg
Maiden working the Shuffles

Music - 20 Minutes

Tai Chi 24 Yang Style - Full Form

Movements:

Opening - Awaken the Qi
Parting the Horse's Mane
White Crane spreads it's Wings
Brush Knee
Playing the Lute
Repulsing the Monkey
Grasping the Bird's Tail
Single Whip
Cloud Hands
Single Whip (2)
High Pat on the Horse
Side Kick & Double Punch
Golden Rooster stands on one Leg
Maiden working the Shuffles
Needle at the Bottom of the Sea
Parry & Punch
Closing Form

Perspective 1 - 20 Minutes

Perspective 2 - 20 Minutes

24 Yang Movement Details:

Awaken the Qi

In most Tai Chi systems, the Commencement Form (sometimes called Opening Form, Beginning Posture, or in some traditions Awakening the Qi) is much more than “just starting the form.”

It’s a reset for the body and mind that sets the tone for everything that follows.

Physically: Aligns posture, centers weight, and switches from normal standing to Tai Chi structure.
Energetically: Sinks Qi into the Dantian, connects to the ground, and begins the upward–downward circulation.
Mentally: Drops daily tension and places awareness in the present moment.

Golden Rooster stands on one Leg

Balancing on one leg unites rooting and rising, training the body to stabilize from the Dantian and spine. The lifted hand expresses upward while the standing leg grounds deeply, ensuring yin–yang separation and whole-body integration.

It teaches stability through micro-adjustments, aligning the vertical axis and keeping balance between earth and sky.

Physically: Strengthens root, leg stability, and fascial integration along the standing chain (foot → hip → spine → arm). Trains posture and balance without collapsing.
Mentally: Develops focus, presence, and confidence in instability. The mind learns to stay calm and upright even when challenged.
Energetically: Directs Qi upward through the spine while rooting downward through the foot, creating a continuous flow along the vertical axis without “breaking” in the middle.

Grasp the Bird’s Tail (Peng, Lu, Ji, An)

This sequence embodies the essence of Tai Chi — expansion, yielding, integration, and release. Each phase flows from the Dantian and Kua, ensuring the whole body moves as one through the four core energies:
Peng, Lu, Ji, An.

It integrates yin and yang into a complete cycle, training resilience by balancing softness with strength.

Physically: Builds whole-body coordination through four qualities: Peng (ward-off/expansion), Lu (rollback/yielding), Ji (press/forward integration), and An (push/release). Strengthens legs, waist rotation, and connected arms.
Mentally: Trains adaptability — expanding when there is space, yielding when pressured, uniting when stable, and releasing when complete. Builds timing, patience, and responsiveness.
Energetically: Cycles Qi through all directions — outward, inward, unifying, and releasing — keeping the energy wave intact while teaching transformation of force.