24 Taijiquan Forms – First Lesson

Taijiquan (太极拳), also known as Tai Chi or Tai Chi Chuan, is a martial art developed in Imperial China. It belongs to the family of so-called internal martial arts for close combat and self-defense.
The 24 forms of Taijiquan were established in 1956 under the Chinese Sports Committee of the People’s Republic of China based on traditional Yang-style (Yang-style Taijiquan 108 Long Form).
The simplified form, sometimes known as the “Beijing form”, contains 24 unique postures and requires about six minutes to perform.
It has become one of the most popular tai chi forms worldwide among the general public.
The sequence retains many postures from the longer traditional form but with the most difficult postures removed, and other modifications to ease an introduction to the practice while exercising the left and right sides of the body evenly.
For most practitioners it has evolved into a sport and form of exercise.
Practitioners perform a series of flowing motions while focusing on deep, slow breaths. Often referred to as “meditation in motion”, tai chi aims to concentrate and balance the body’s qi (vital energy), providing benefits to mental and physical health.
Sequence of the 24-posture Simplified Tai Chi Form:
Commencing (起势)
Wild Horse Parts Mane, Left and Right (左右野马分鬃)
White Crane Spreads Its Wings (白鹤亮翅)
Brush Knee and Step Forward, Left and Right (左右搂膝拗步)
Present the Pipa (手挥琵琶)
Reverse Reeling Forearm (左右倒卷肱)
Step Back and Repulse Monkey, Left (左倒攆猴)
Step Back and Repulse Monkey, Right (右倒攆猴)
Left Grasp Sparrow’s Tail (左揽雀尾)
Ward Off (掤)
Rollback (捋)
Press (擠)
Push (按)
Right Grasp Sparrow’s Tail (右揽雀尾)
Ward Off (掤)
Rollback (捋)
Press (擠)
Push (按)
Single Whip (单鞭)
Cloud Hands (云手)
Single Whip (单鞭)
High Pat on Horse (高探马)
Right Heel Kick (右蹬脚)
Strike to Ears with Both Fists (双峰贯耳)
Turn Body and Left Heel Kick (转身左蹬脚)
Lower Body and Stand on One Leg, Left (左下势独立)
Snake Creeps Down (蛇身行下势)
Golden Rooster Stands on One Leg (金鸡独立)
Lower Body and Stand on One Leg, Right (右下势独立)
Snake Creeps Down (蛇身行下势)
Golden Rooster Stands on One Leg (金鸡独立)
Shuttle Back and Forth, Right and Left (右左玉女穿梭)
Needle at Sea Bottom (海底针)
Fan Through Back (扇通背)
Turn Body, Deflect, Parry, and Punch (转身搬拦捶)
Apparent Close Up (如封似闭)
Cross Hands (十字手)
Closing (收势)