Travel To Health - Yang-Style Tai Chi Chuan 24 Forms

Yang-Style Tai Chi Chuan 24 Forms

Health Benefits

Tai Chi is often described as “meditation in motion,” but it might well be called “medication in motion.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations.

In 136 patients who’d had a stroke at least six months earlier, 12 weeks of Tai Chi improved standing balance more than a general exercise program that entailed breathing, stretching, and mobilizing muscles and joints involved in sitting and walking.[1,14]

When we consciously and mindfully focus on our breathing, a rhythmic pattern of healthy heart rate variability (HRV) and healthy immune function result.[3, 11] And that mean a longer and healthier life. For cancer and fibromyalgia patients, you can also slow your heart rate by deep breathing to reduce pain.[2,3,8]

Movements

In Yang-Style Tai Chi Chuan, it is composed of 24 forms. Starting at the starting position facing front, you move from right to left and then left to right on approximately a line as shown in the diagram (see [12] to learn in which direction you should face with each form). When you finish, your final position is about one step to the left of your starting position. So, if you have a free space of roughly 20 feet x 6 feet, you can practice it.

Commencing (Qǐshì, 起势), Preparation, Beginning
Part the Wild Horse's Mane (Zuoyou Yémǎ Fēnzōng, 左右野马分鬃), LEFT and RIGHT
White Crane Spreads Its Wings (Báihè Lìangchì, 白鹤亮翅), Stork/Crane Cools Its Wings
Brush Knee and Step Forward (Zuoyou Lōuxī Àobù, 左右搂膝拗步), Brush Knee and Twist Step, LEFT and RIGHT
Playing the Lute (Shǒuhūi Pípā, 手挥琵琶), Strum the Lute, Play Guitar
Reverse Reeling Forearm (Zuoyou Dào juǎn gōng, 左右倒卷肱), Step Back and Drive Monkey Away, LEFT and RIGHT
Left Grasp Sparrow's Tail (Zuo Lǎn Què Wěi, 左揽雀尾), Grasp the Bird's Tail
1. Ward Off (Peng, 掤)
2. Rollback (Lǚ, 捋)
3. Press (Jǐ, 擠)
4. Push (Àn, 按)
Right Grasp Sparrow's Tail (You Lǎn què wěi, 右揽雀尾)
Single Whip (Dān biān, 单鞭)
Wave Hands Like Clouds (Yúnshǒu, 云手), Cloud Hands, Cloud Built Hands, Wave Hands in Clouds
Single Whip (Danbian, 单鞭)
High Pat on Horse (Gāo tàn mǎ, 高探马), Step Up to Examine Horse
Right Heel Kick (Yòu dēng jiǎo, 右蹬脚), Separate Right Foot, Kick with Right Foot
Strike to Ears with Both Fists (Shuāng fēng guàn ěr, 双峰贯耳)
Turn Body and Left Heel Kick (Zhuǎnshēn zuǒ dēngjiǎo, 转身左蹬脚)
Left Lower Body and Stand on One Leg (Zuo Xià shì dúlì, 左下势独立)
1. Single Whip Squatting Down, Snake Creeps Down,
2. Golden Rooster Stands on One Leg, Golden Bird Standing Alone ( jīn jī dúlì, 金鸡独立)
Right Lower Body and Bird Stand on One Leg (You Xià shì dúlì, 右下势独立)
Shuttle Back and Forth (Yòuzuǒ yùnǚ chuānsuō, 右左玉女穿梭), Fair Lady Works with Shuttles, (Walking Wood), Four Corners, RIGHT and LEFT
Needle at Sea Bottom (Hǎidǐ zhēn, 海底针)
Fan Through Back (Shǎn tōng bì, 闪通臂), Fan Penetrates Back
Turn Body, Deflect, Parry, and Punch (Zhuǎnshēn Bānlánchuí, 转身搬拦捶)
Appears Closed (Rúfēng shìbì, 如封似闭), Withdraw and Push, as if Closing a Door
Cross Hands (Shízìshǒu, 十字手)
Closing (Shōushì, 收势)

How to Learn It

The best way to learn Yang-Style Tai Chi Chuan is to learn the whole session in 8 parts. Below you can find 8 parts of teaching video in Chinese taught by master 李德印 and demonstrated by student 邱慧芳.

1. 起势

2. 左右野马分鬃

3. 白鹤亮翅

taichi 24 forms part 1 a

taichi 24 forms part 1 b

4. 左右搂膝拗步

5. 手挥琵琶

6. 左右倒卷肱

taichi 24 forms part 2 a

taichi 24 forms part 2 b

7. 左揽雀尾

8. 右揽雀尾