Yang 24 Taijiquan Simplified Standard

Taijiquan 24
Form Yang Style

Standard Simplified Orthodox Chinese National Version, T'ai Chi
Ch'uan 24 Movement Form, 1956, in the Yang Style of Taijiquan
Bibliography List of 24 Postures Links Quotes

Descriptions Lessons Sections Introduction History
Videos Online Descriptions and Instructions for the 24

Movements Performance Time Martial Arts
Strategies for Learning the Tai Chi 24 Form Cloud Hands Website
Cloud Hands Blog Chen 18 Hunyuan 24
Yang Style Taijiquan Chen Style Taijiquan Qigong Five

Senses Contentment
Yang Family Taijiquan 108 Long Form 37 Cheng Man-ch'ing Yang

Form 32 Standard Yang Sword Form Taijiqan Yang Cane
Research by
Michael P. Garofalo
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T'ai Chi Ch'uan: National 24 Form

Standard Simplified Taijiquan Version, 24 Movements,
1956, Yang Style Taijiquan
24 Short Form, Simplified Tai Chi, Standard Beijing Taijiquan 24
Form, Chinese National 24 Form Taiji
Chen Chang Xing (1771-1853) developed the Chen Style T'ai Chi Ch'uan
(Taijiquan) Old Frame, First Routine. He taught the Chen Style Taijiquan to
Yang Lu Chan (1799-1872), who developed the Yang Style of Taijiquan.
The grandson of Yang Lu Chan, Yang Cheng Fu (1883-1936) modified and
popularized the Yang Style Taijiquan, and published a number of books on
the subject in the 1930's.
In 1956, the National Physical Culture and Sports Commission of the

People's Republic of China, under the leadership of the Taijiquan Committee
Chairperson, Professor Li Tian Ji, developed standardized and simplified
versions of many T'ai Chi Ch'uan (Taijiquan) forms. Professor Li Tian Ji
(1914-1996) led the development of the 24 Taijiquan Form and the 32
Sword Taijiquan Form as well as many other standardized Taijiquan forms,
and he is called by many "The Father of Modern Taijiquan."
The Standard Simplified Beijing 24 Taijiquan Form was based on the

Yang Family style of T'ai Chi Ch'uan, as epitomized by Yang Cheng Fu. The
24 Taijiquan Form could be performed in 4 to 8 minutes, and consisted, as
would be expected, of 24 movements, although some of the movements
have two or three parts. The 24 Taijiquan Form eliminated some of the
movements that are found in the Yang Style Taijiquan 108 long form
such as the Sweeping Lotus Kick, Step Up to Seven Stars, Snake Darts out
its Tongue, or Carry the Tiger to the Mountain. The short 24 Taijiquan Form
also greatly reduced the number of times that some movements are
repeated in the Yang Style 108 long form such as Grasping the Sparrow's
Tail, Waving Hands Like Clouds, Left Ward Off, or Single Whip. The
traditional Yang Style Taijiquan long form has 108 movements (postures or
parts).
The Standard Simplified 24 Taijiquan Form, the short form, could be

taught fairly quickly to students of various ages in physical education
programs. The brevity of the form appealed to students of all ages. The
short form could be done by large groups of people in rows since the
movement choreography is in straight lines. The short form provided a
standard form for use in some competitions. The new short form was less
physically demanding than longer forms and other Tai Chi styles, and
appealed to older beginners. It provided a good introduction to the basic
elements of the Yang Family Taijiquan long form. When done properly, the
short form can exemplify grace, beauty, and many fundamentals of the art.
For these reasons, the Standard Simplified 24 Taijiquan Form has become
quite popular and is now taught, practiced and played all over the world.
Forty years ago it was difficult to say whether the Standard 24 Form or
the Cheng Man-Ch'ing 37 Form were the most popular in America.
Professor Cheng's form, his inspired teaching, his many accomplished
students, and his amazing push hands skills, all definitely sparked
very sophisticated writing on the subject and intense commitment to his
form; and his 37 short form was the most popular in America before
1977. Now, students have ready access to many more English language
books and instructional media (DVDs and VHS videotapes) about the
Standard Simplified T'ai Chi Ch'uan 24 Form, and instructors teaching the
24 Taijiquan Form are quite common in America. Since both
forms use Yang style postures and skills, a few Yang style Tai Chi
practitioners and teachers can do both the 24 and 37 forms, as well, of
course, as the Traditional Yang Style Taijiquan 108 long form. However, in
my opinion, the Standard 24 Taijiquan Form, in the Yang Style, is now the
most popular Tai Chi form practiced in America and around the world.
Other shortened versions of T'ai Chi Ch'uan long forms are also
practiced. A 48 movement Yang short form is also popular in China. The
Chinese National Wushu Association has developed a 42 movement Yang
style competition form. The Chen style of T'ai Chi Ch'uan also has 11, 18,
19, 36, 38, 56 movement short forms, as well as a Chen competition form
of 56 movements. Both an 11 and 35 movement version of the Sun style
of T'ai Chi Ch'uan also exist.
I first learned the Standard 24 Taijiquan Form in 1986, and have

enjoyed practicing the form since then. To assist others in learning this
popular Taiji form, I've prepared this webpage and provided many tools and
suggestions for learning the 24 Taiji Form. I also enjoy practicing the Chen
Style Taijiquan 18 Movement short form created by Grandmaster Chen
Zhenglei.
This webpage was first published on the Internet in 2001. It is one of

the more popular webpages on the Cloud Hands website. In 2009, this
webpage was served to over 86,000 persons. I made an effort to
significantly upgrade the quality of this webpage in 2011, and develop it to
the quality of my 32 Taiji Sword Form webpage.
My very best wishes to you in your study and practice of the popular and
delightful Standard Tai Chi 24 Form.
From Mike Garofalo, here at the Valley Spirit Center in Red Bluff, California,
on April 4, 2016,
Mike Garofalo Playing the Pi Pa
"No school of Chinese martial arts is as well known and popular as

Taijiquan. It is suitable for both the young and the old, not only
because Taijiquan possesses special features of stretching, flexing
the joints, softly twining, exercising both the inside and the outside,
dispelling diseases and prolonging life, but it is also the martial art
that best reflects Chinese traditional philosophy. More and more
people from other countries, especially those interested in Chinese
culture, are beginning to practice Taijiquan. Taijiquan is becoming
popular all over the world. Because of this, Taijiquan has no
national boundary and is beyond the category of culture, and
belongs to people everywhere."
- Fan Chun-Lei and A. Frank Shiery, Traditional Chen Style
Taijiquan
Study Yang Style T'ai Chi Ch'uan with Mike Garofalo in Red
Bluff, California
Return to the Main Index for this Webpage
Links, Bibliography,
Resources
T'ai Chi Ch'uan: National 24 Form Taijiquan
Standard Simplified Taijiquan, 24 Movements, 1956, Yang
Style, Bejing (Peking) National Form
A Note to Readers: The Cloud Hands website has been online continuously since
2001. In 2009, over 1,350,000 webpages (excluding graphics) were served to
readers around the world from the Cloud Hands website. Since 2005, I have also
provided an associated blog to point to changes and additions at the Cloud Hands
website: Cloud Hands: Mind/Body Movement Arts Blog. Since Cloud Hands is a very
well-established and stable website, it provides readers with a good and secure
starting point for their online research into Taijiquan and Qigong. The Cloud Hands
website is funded entirely by Green Way Research, with volunteer efforts by Michael
P. Garofalo.
Unfortunately, as everyone knows, many other websites and webpages appear
and then disappear from the Internet scene. Authors do not pay to keep up their
web hosting services, loose a "free hosting" option, or decide to remove webpages
for various reasons. Consequently, links to some good webpages become invalid and
files are no longer found on the Internet. You may find a some of these "dead links"
to nonexistent webpages cited below; and, there is no way to avoid this troublesome
situation. For this reason, when you do find a good and useful webpage, be sure to
save the webpage to a folder on your hard drive or server.
I welcome and encourage your suggestions for how to improve this webpage.
Your comments, ideas, contributions, and constructive criticism are encouraged.
Send your suggestions to my email box.
Alphabetical Index to Cloud Hands Website
Anatomy of Yang Family Tai Chi. By Steffan de Graffenried. Nomentira

Publications, 2007. 108 pages. ISBN: 0979895626. VSCL.
Beginning T'ai Chi. By Tri Chong Dang. Tuttle Publishing, 1994. 67

pages. ISBN: 0804820015. 24 Form is taught.
Beijing 24 Form. EveryDay Tai Chi.
Breathing and Taijiquan Bibliography, links, quotes, notes.
Cane, Zhang, Short Staff, Jo, Hanbo, Gun Weapons and Exercise Methods,
JoDo, Zhang Quan
Central Equilibrium, Zhong Ding, Rooting, Centered
Chang San Feng: Biography, Bibliography, Links, Quotes, and Notes. Taoist
Master Chang San Feng, circa 1300 CE, is the legendary founder of T'ai Chi
Ch'uan. He is considered to be a Taoist Immortal who lived for hundreds of
years. He is often spoken about and quoted in books by Yang Family
Taijiquan enthusiasts.
Chart of 24 Form: B&W Drawing of Movement Sequence (Stepping
Diagram)
Chart of 24 Form: B&W Line Drawings of Postures
Chart of 24 Tai Chi Form: Color Photographs
24 Form Tai Chi Demonstration Back View Master Amin W…

W…
Cheng Man-Ch'ing (1901-1975) Bibliography, links, quotes,

notes. Professor Cheng created a Yang style 37 movement short form that
became popular in the U.S..
Cheng Man-Ch'ing: Bibliography, Links, Quotations, Resources
Cheng Man-Ch'ing: T'ai Chi Ch'uan 37 Movements Short Form in the Yang
Style of T'ai Chi Ch'uan 1940's period in China.
Chen Style of Taijiquan
Chen Taijiquan, 18 Movement Short Form
Chi (Qi, Internal Energy, Air, Prana) Links, bibliography, quotes and notes.
Classic Texts of Taijiquan
Cloud Hands Blog
Cloud Hands - Tai Chi Chuan

"The Common Sense of Tai Chi Ch'uan: Questions and Answers." By
Chang, Wen-Yuen. The People's Physical Education Publication, Shanghai,
1960.
Compact Tai Chi: Combined Forms for Practice in Limited Space. Jesse
Tsao. Weiser Books, 1st Edition, 2000. 229 pages. ISBN: 1578631262.
A circular version of 24 Forms. VSCL.
Compact Tai Chi for Healing in Simplified Form 24. Instruction by Master
Jesse Tsao, San Diego, Tai Chi Healthways. Instruction DVD, 60 minutes.
$34.95. VHS version is also available. "Compact Tai Chi for Healing in
Simplified Form 24 is an easy-to-follow and slow-moving, yet powerful,
workout. Detailed instruction of each posture in front view and 3 repetitions
in back view are given. The self-healing aspects of each posture will surely
enhance your health and release your stress. At the end of the video,
Master Tsao also performs the standard routine of Simplified Tai Chi Form
24. Teaching is in English. (Difficulty: Beginner Level).
The Complete Book of Chinese Health and Healing. By Daniel Reid.

Random House, 1994. 484 pages. ISBN: 0877739293.
The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the

Principles and Practice. By Wong, Kiew Kit. Shaftesbury, Dorset, Element,
1996. Index, bibliography, 316 pages. ISBN: 1852307927. The 24
movement short form is described and illustrated on pages 70 - 86. VSCL.
The Complete Idiot's Guide to Tai Chi and Qigong. By Bill Douglas. Alpha
Books, 2002, 2nd Edition. 368 pages. ISBN: 0028642643. VSCL.
"Condensed Tai Chi Ch'uan." Edited by Ching, Ku-Lui. Athletic Magazine,

Shanghai, Shanghai Educational Publications, 1954.
Cultivating the Civil and Mastering the Martial: The Yin and Yang of
Taijiquan. By Andrew Townsend. CreateSpace Independent Publishing
Platform, no publisher listed on titlepages, 2016. No index, brief
bibliography, 424 pages. Small typefont. This volume is a huge compendia
of information, comprehensive in scope, with good explanations,
observations, insights, and summaries, etc.. This thick book includes some
precise and detailed movement descriptions, sound Taijiquan teaching on
many topics, and more than five hundred photographs and illustrations. A
heavy reference volume for your desktop; ebook versions for your tablet or
phone or Kindle. ISBN: 978-1523258536. VSCL. "Andrew Townsend has
been practicing martial arts for more than forty years and began practicing
taijiquan in 1990. Mr. Townsend is a certified taijiquan instructor and a
senior student of Grandmaster Jesse Tsao. He is a retired college professor
and has been actively teaching taijiquan for the past ten years. He lives
and teaches in Ormond Beach, Florida."
Directional Scheme for Describing Taijiquan Movements
The Dao of Taijiquan: Way to Rejuvenation. By Tsung Hwa Jou. Charles E.

Tuttle, 1980, 1998. 3rd Edition. 233 pages. ISBN: 0804813574. An
outstanding textbook on Tai Chi Chuan. The Chen, Yang, and Wu styles are
introduced and explained. A very informative introduction to the philosophy
and practices of Tai Chi. The first textbook in English about Taijiquan.
VSCL.
Dao (Saber, Broadsword) and Taijiquan Bibliography, links, resources,

quotes, notes.
Drawing Silk: Master's Secrets for Successful Tai Chi Practice. By Paul B.
Gallagher. Book Surge Publishing, 2007. 266 pages. ISBN: 1419663127.
A very good introductory text to Tai Chi. VSCL.
Effect of Tai Chi Vs. Structured Exercise on Physical Fitness and Stress in
Cancer Survivors. A clinical trail starting in 2006. Uses 24 Form Tai Chi.
The Efficacy of T'ai Chi Ch'uan in Older Adults: A Systematic Review of

Medical Literature. By Arianne P. Verhagen, Monique Immink, Annemieke
an der Meulen and Sita Bierma-Zeinstra. Family Practice Journal: Vol. 21,
No. 1.
Eight Immortals Tai Chi Cane, Yang Style
Eight Section Brocade Qigong This is a very common Qigong and warm up
exercise set used before one practices Taijiquan.
The Essence and Applications of Taijiquan. By Yang, Cheng-Fu (1883-

1936). Translated by Louis Swaim. The original publication date was in
1934. The original book was edited by Professor Cheng Man-Chi'ng.
Berkeley, California, North Atlantic Books, 2005. Introduction, appendices,
bibliography, 124 pages. ISBN: 1556435452. In this book, the entire
sequence of the specialized and named martial
movements/postures/sections/forms is numbered from Section 1 up to
Section 94; thus, the popular long taijiquan from, the Yang 94 Form. The
Taijiquan Master Cheng Man-Ch'ing popularized a 37 Cheng Yang Form.
VSCL.
Flexibility, Muscle-Tendon Changing, Dynamic and Static

Stretching
Flexibility, Stretching: Bibliography, Quotations, Notes, Practices
Ultimate Flexibility: A Complete Guide to Stretching for Martial Arts. By

Sang H. Kim. Turtle Press, 2004. 304 pages. ISBN: 978-1880336830.
VSCL.
Yoga: Bibliography, Indexed and Referenced Lists of Postures, Notes,
Recommended Reading, Quotations
Encounters with Master Zhang Sanfeng: Poems By Mike Garofalo.
The Encyclopedia of Tai Chi Chuan. By Feng Zhigang and Li Binci. Beijing,
China, Education Yard Publishing House, 2005. ISBN: 7507711706.
Feng, Alex Dr., 24 Form Instructional videotape.
First Two Movements Animation Qi Journal.
Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey I
use many variations of the Five Animal Frolics in the Qigong and warm up
portion at the beginning of my Taijiquan classes and in my yoga classes in
Red Bluff, California.
Garofalo, Michael P., M.S. Instructor at Valley Spirit Taijiquan. Mike has
been publishing on the Internet with Green Way Research since 1991.
Mike began his practice of Taijiquan and Qigong in 1986. He has taught
Taijiquan and Qigong since 2000; and Yoga since 2004. He teaches at the
Valley Spirit Taijiquan Center and at the Tehama Family Fitness Center, both
in Red Bluff, California. He teaches Yang Style Taijiquan, various styles of
Qigong and Yoga, and cane. His many web publications (e.g., The Spirit of
Gardening, Cloud Hands, Months, etc.) are widely cited and rank high in
search engines, and he serves up over 2,000,000 webpages (excluding
graphics) each year. He is an avid and knowledgeable gardener, and lives
in a rural area in Northern California. He is a semi-retired library
administrator, grant writer, webmaster, and technology manager. You can
contact Mike by email or by cell phone at 530-200-3546.
Grasping the Sparrow's Tail. The Four Gates: Ward Off, Roll Back, Press,
and Push. Fighting Off Stress: A 6th Grade Class Lesson. Grasping the
Sparrow's Tail is done from both the right side and the left side in the
Taijiquan Beijing Short Form and many times from the right side in the
traditional Yang Family Long Form. By Michael P. Garofalo. 45K.
Handbook of T'ai Chi Ch'uan Exercises. By Zhang, Fuxing. York Beach,

Maine, Samuel Weiser, Inc., 1996. Index, 198 pages. ISBN:
0877288917. Includes detailed description and line drawings of the
Simplified 24 Movement Yang style short form, and the standard
traditional 88 movement Yang style long form. Information on major
characteristics of Yang style, key points of practice, and push
hands. VSCL.
The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong

and Tai Chi. By Roger Jahnke, O.M.D.. Chicago, Contemporary Books,
2002. Index, notes, extensive recommended reading list, 316 pages.
ISBN: 0809295288.
Health and Taijiquan
How to Best Learn the 24 Simplified Tai Chi Chuan. By Zhang Qi Hua and
Lu Ping. Beijing, China, People's Physical Education Publishing House,
2000. ISBN: 7500917031.
Hsing Yi (Xing I): Bibliography, Links, Resources, Quotations, Notes. I use

forward moving drills, a modified Hsing Yi style, with movements from the
Yang Style Taijiquan such as Parting the Wild Horse's Mane, Brush Knee,
Fair Lady Works the Shuttles, etc.
Illustrations of Tai Chi Chuan Simplified. By Y. W. Chong. In English and

Chinese. Hong Kong, Wan Li Book Co., Ltd., 1981. 96 pages, black and
white illustrations.
Illustrations of the 24 Yang Short Form, Line Drawings. Prepared by the

Jun Nan Shin Martial Arts Academy.
The Intrinsic Energies of T'ai Chi Ch'uan. Compiled and translated by

Stuart Alve Olson. Chen Kung Series, Volume Two. Saint Paul, Minnesota,
Dragon Door Publications, 1994. Index, 194 pages. ISBN:
093804513X. VSCL.
KU Kung Fu and Tai Chi Club. The University of Kansas. Instructions for
Yang Style Short Form Tai Chi. Detailed description by David Hann of 24
Form in a HTML file and a Word.doc file. Dr. Po-lung Yu and Taichi [video]
(49Mb). Dr. Yu's description of the meaning of Taichi [video] (45Mb).
"Enjoy Taichi!" (Dr. Yu, Mr. Chang, and Mr. Hann) [video] (12Mb).
Line Illustrations of 24 Yang Form (By Ju Nan Shin Martial Arts Academy)
List of Movements in the Simplified 24 Tai Chi Form, Names of Movements

1-24, 1 Page, PDF Format, 11Kb
List of Movements in the Simplified 24 Taijiquan Form. Movement names

in English, Chinese characters, Chinese Pinyin, French, German and
Spanish.
List of Sections of the Standard Simplified 24 Form Yang Taijiquan

Section 1, Movements 1 - 5
Section 5, Movements, 20 - 24
Loosening, Softening, Relaxed (Sung, Song) and Taijiquan Bibliography,
links, quotes, and notes.
Martial Arts Applications of Yang Style Tai

Chi Chuan
Tai Chi Chuan Martial Power: Advanced Yang Style Second Edition,
Foreword by Jou, Tsung-Hwa. Boston, MA, YMAA Publications, 2015. New
user friendly design. Index, glossary, 320 pages. ISBN: 978-1594392948.
T'ai Chi Ch'uan Martial Applications Advanced Yang Style. By Dr. Yang,
Jwing Ming. Edited by Alan Doughall. Jamaica Plain, MA, YMAA
Publications, 1996. 363 pages. ISBN: 1886969442. VSCL.
Tai Chi Chuan Martial Power: Advanced Yang Style. By Dr. Yang, Jwing-
Ming. Foreword by Tung-Tsai Liang. Boston, MA, YMAA Publications, Third
Edition, September, 2016. Index, glossary, 352 pages, ISBN: 978-
1594392993.
T'ai Chi Ch'uan: 24 And 48 Postures With Martial Applications. By Master

Liang, Shou-Yu and Wu, Wen-Ching; and, edited by Denise Brieter. Boston,
MA, YMAA Publications. 2nd Edition, 1993, 1996. ISBN: 1886969337.
Index, bibliography, glossary, 153 pages. VSCL.
Push Hands (Tui Shou) in Tai Chi Chuan. Links, bibliography, resources,
quotes, and notes.
Yang Style Tai Chi Chuan and Its Applications. By Yang, Jwing-Ming. VHS
videotape. Boston, YMAA Publications, 1995. ASIN: 0940871181.
Applications for postures in the 24, 48 and 108 forms.
Yang Tai Chi 24 Form Self Defense By Sifu Ken Gullette. Internal Fighting
Arts, 2013. 199 pages. E-book Kindle Format. "This book contains 259
photos and 108 self-defense techniques for the most popular Tai Chi form in
the world.
Mastering Yang Style Taijiquan. Bu Fu Zhongwen (1903-1994). Translated
by Louis Swaim. Berkeley, California, North Atlantic Books, 1999.
Glossary, bibliography, 226 pages. ISBN: 1556433182. Translations of
many Tai Chi classics are included. A list of the 85 movement long form
and detailed notes and descriptions of each movement are provided. 251
movement analysis illustrations. Over 76 of the illustrations are traced and
drawn from photographs of Yang Cheng-Fu. Detailed descriptions of the
long form, pp. 26-162. Push hands information. Yang Tai Chi essentials.
I have found this to be an excellent book! This book was first published in
1963 in China as "Yang Shi Taijiquan". An informative introduction and
good translation by Louis Swaim. VSCL.
Music for the 24 Form Taijiquan
Old Yang Short Form 32 movement form from Yang, Chien Hou and Dr.
Shen.
The Origins of Tai Chi Chuan. Qi Journal.
Orthodox Chinese Taiji Quan. An 88 minute videotape that teaches the

standard Yang style, Beijing version, short form of Tai Chi Chuan. Includes
footage of people doing other styles and push hands.
Pictures of Tai Chi Movements of the 24 Form
Study Yang Style Taijiquan with Mike Garofalo in Red

Bluff, California
Popular Modern Styles of Tai Chi Chuan Excellent article by Peter Lim Tian
Tek.
Poster of the 24 Form International Competition Taijiquan Routine
Principles of Tai Chi Chuan by Master Zhang Sanfeng
Push Hands (Tui Shou) in Tai Chi Chuan. Links, bibliography, resources,
quotes, and notes.
Qigong: Bibliography, Links, Instructions, Resources, Quotes and Notes. I

use many Qigong forms in the warm up portion at the beginning of my
Taijiquan classes in Red Bluff, California.
Qi (Chi, Internal Energy, Air, Prana) Links, bibliography, quotes and notes.
Relaxation (Sung, Song) and Taijiquan Bibliography, links, quotes, and

notes.
Ripening Peaches: Daoist Studies and Practices. Taoist scriptures,
bibliography, Quanzhen Daoism, Neidan, Qigong.
River Springs Tai Chi, Simplified Yang Style Tai Chi Set (24 Movements), List
of Movements with Chinese characters. Illustrations for each movement.
Rooting, Central Equilibrium, Zhong Ding, Centered
The Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang
Jwing-Ming. YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts,
Yang's Martial Arts Association, 1989. Glossary, 272 pages. ISBN:
0940871076. VSCL.
Saber (Dao, Broadsword) and Taijiquan Bibliography, links, resources,

quotes, notes.
Searching Google to 24 Form Taijiquan: 24 Form T'ai Chi Ch'uan; Yang 24

Form;
Sections of the Standard Simplified 24 Form Yang Taijiquan

Dr. Shen's Short Form Tai Chi. Featuring Dr. Zaiwen Shen. 24 movement
form.
Short Form - Cheng Man-ch'ing Version. Some good ideas about practice.
Silk Reeling and Circles in Taijiquan Bibliography, links, quotes, notes.
Simplified Tai Chi Chuan. An instructional DVD by Master Liang Shou-Yu

and Kelly Maclean. 150 minutes. Directed by Yang Jwing-Ming. YMAA
Publications, 2005. Companion to book: T'ai Chi Ch'uan: 24 And 48
Postures With Martial Applications.
Simplified Tai Chi Form 24. A 60 minute instructional DVD by Master Jesse
Tsao. "This is the most popular routine practiced in the world today. It is
created mostly from the traditional Yang Style for beginners. This DVD
video teaches the standard 24 movements posture-by-posture with
repetition and explanation by Master Tsao in English. The entire routine is
demonstrated in both front and back views. It is a good reference for home
study, or a resource for instructor's teaching preparation. Suggest 25 class
hours. (Difficulty: Beginner Level). DVD, (60 minutes).
Simplified 24 Form: Bibliography, links, quotes, notes, list of movements.
Simplified 24 Form Tai Chi. VCD - 2discs. In English and Chinese. 41

minutes.
Sports for All: 24 Forms T'ai Chi Ch'uan.
Standard Simplified Taijiquan 24 Form. Research by Michael P. Garofalo,

M.S. Yang Style of Tai Chi Chuan, 24 movements. This webpage includes a
detailed bibliography of books, media, links, online videos, articles, and
resources. It provides a list of the 24 movement names in English,
Chinese, French, German and Spanish, with citations for sources of the
movement names. It provides detailed descriptions of each movement with
black and white line illustrations and photographs. It includes relevant
quotations, notes, performance times, section breakdowns, basic Tai Chi
principles, and strategies for learning the form. The Peking (Bejing)
Chinese National orthodox standard simplified 24 movement Tai Chi form,
created in 1956, is the most popular form practiced all around the world.
Published by Green Way Research, Valley Spirit Taijiquan, Red Bluff,
California: Webpage URL:
http://www.egreenway.com/taichichuan/short.htm.
Standard Simplified 24 Tai Chi Form, Names of Movements 1-24, 1 Page,

PDF Format, 11Kb By Michael P. Garofalo.
Standing Qigong, Standing Post Meditations, Standing Energy, Embrace the

One, Sink, Become Empty
Sung - Relaxation Bibliography, links, quotes, and notes.
Sun Lu Tang's Internal Martial Arts: Baguazhang, Xingyiquan, Taijiquan, and

Qigong. Bibliography, Links, Quotes, Resources, Instructions.
Sun Style of T'ai Chi Ch'uan: Standard Competition 73 Movements Form.

Research by Michael P. Garofalo, M.S.. Webpage: 450Kb, June 2008. This
webpage includes an introduction, information on the history of the Sun
Taijiquan forms, a detailed bibliography, extensive links, references to video
resources, a large collections of quotations about Sun Taijiquan,
recommendations on the best media resources on the topic, and
suggestions for learning the 73 competition Sun Taijiquan form. A detailed
comparative list of the names of each of the 73 movements is provided,
with source references, and the movement names are given in English,
Chinese, Chinese characters, French, German, and Spanish. This webpage
includes detailed descriptions of each of the 73 movements with black and
white illustrations for each movement sequence along with commentary
and comparisons. Many additional nomenclature lists and section study
charts in the PDF format, photographs and graphics are also provided - over
1.3 MB of information. This webpage is the most detailed and complete
document on the subject of the Sun Taijiquan Competition 73 Form
available on the Internet. This document was published by Green Way
Research, Valley Spirit Taijiquan, Red Bluff, California, 2008. URL:
http://www.egreenway.com/taichichuan/sun73.htm.
Sword (Jian)- T'ai Chi Ch'uan
Sword - Standard 32 Sword Form in the Yang Style
Sword - Classical Yang Style 55 Movement Sword Form
Tai Chi Beginning: A Complete Workout Reference for Beginners. By Wen-

Ching Wu and Denise Breiter-Wu. Way of the Dragon, 1998. 128 pages.
ISBN: 1889659037.
The Tai Chi Book: Beginning and Enjoying a Lifetime of Practice. By Robert
Chuckrow, Ph.D.. Jamaica Plain, Massachusetts, YMAA Publication Center,
1998. 209 pages. ISBN: 1886969647. An excellent general introduction
to Taiji from the Yang style perspective. Includes description, with
photographs, of the Cheng Man-Chi'ng short form. VSCL.
Tai Chi Cane and Short Staff, Yang Style
Tai Chi - Chinese National 24 Form Taiji Ottowa Chinese Martial Arts.
Illustrations for all 24 postures of the 24 Form.
Tai Chi Chuan By Marshall Ho'o. Burbank, California, Ohara Publications,

Inc., 1986. 111 pages. Black Belt Magazine Publication. ISBN:
0897501098. The Taijiquan explained and illustrated (with mediocre and
grainy black and white photographs) is the Standard 24 Form of Taijiquan in
the Yang Style. VSCL. Master Ho'o taught this form on KCET public
television in Los Angeles starting in 1973 and provided me with my first
exposure to T'ai Chi Ch'uan.
Tai Chi Chuan: The 27 forms by Marshall Ho'o. Instructional DVD, released
in 2005, featuring the late Marshall Ho'o. Black Belt Videos, 90 minutes.
Includes the Nine Temple Qigong. Filmed in the 1980's.
Master Marshall Ho'o is also known for his Nine Temple Qigong Exercises.
This book (1986) by Master Marshall Ho'o is the first English language
publication about the Standard 24 Taijiquan Form.
"Dr. Ho'o was instrumental in the certification of acupuncture in the State of
California. He was the first Tai Chi Master to have been elected to the Black
Belt Hall of Fame. He was Dean of the Aspen Academy of Martial & Healing
Arts, on the faculty of California Institute of the Arts, and taught Tai Chi and
Acupressure at many educational institutions. In 1973, he created a series
for KCET public television, in Los Angeles, teaching Tai Chi. He was a
consultant to Prevention Magazine's The Doctor's Book of Home Remedies.
A Chinese American, Dr. Ho'o was America's first T'ai Chi Ch'uan
Grandmaster. His influence is far-reaching in both the fields of healing and
martial arts."
- The Lineage, Teachers of Two Birds Tai Chi
T'ai Chi Ch'uan and Qigong: Techniques and Training. By Wolfgang

Metzger, Peifang Zhou, and Manfred Grosser. New York, Sterling Publishing
Company, 1996. Index, 144 pages. ISBN: 0806959576. Includes a
detailed description of the Beijing 24 movement form, pp. 86
-141. Excellent list and movement chart.
T'ai Chi Ch'uan: Beijing Short Form. Yang Style, Standard Simplified
Version, 24 Movements, Created in 1956. List of movements, notes,
bibliography, links, and photographs. Peking short form Taijiquan. By
Michael P. Garofalo. 300Kb HTML file:
http://www.egreenway.com/taichichuan/short.htm
Tai Chi Chuan Sports. Edited by the People's Republic of China Physical
Education Committee. Beijing, China, 1996. ISBN: 7500911505.
Tai Chi Chuan, Standard Simplified Beijing 24 Form, Names of Movements

1-24, 1 Page, PDF Format, 11Kb By Michael P. Garofalo. Version II.
T'ai Chi Ch'uan Bibliography
Tai Chi Chuan Classical Yang Style: The Complete Form and Qigong. By Dr.
Yang, Jwing-Ming. Boston, MA, 2010. 396 pages. ISBN: 978-
1594392009. "Awards: Gold Winner, 2011 IP's Living Now Awards; Gold
Winner, 2011 eLit Award, Finalist - 2011 Eric Hoffer Award, Finalist - 2011
USA Best Book Award. Taijiquan is a slow and relaxed moving meditation.
It is also a sophisticated martial arts system. Through practicing Taijiquan,
you are able to calm down the mind, locate your spiritual center, and
consequently find your entire being. From the relaxed moving exercise,
you can bring your physical body into an ultimate level of relaxation and
natural ease, resulting in smooth Qi (inner energy) and blood circulation.
This is a key to maintaining health and recovering from sickness. This book
is an in-depth guide for beginners to learn Taijiquan properly. It offers a
general plan for practicing Taijiquan, and then goes into great depth to
present enough content for proper learning. Dr. Yang, Jwing-Ming is a
world authority on Tai Chi Chuan and Chinese martial arts. He maintains 55
schools in 18 countries. He is the author of over 35 books and 80
instructional videos, nominated as a person 'who has made the greatest
impact on martial arts in the past 100 years' — Inside Kung Fu Magazine
(1999). Dr. Yang, Jwing-Ming resides and teaches at his retreat center in
Miranda, California." VSCL.
T'ai Chi Ch'uan Classics
Tai Chi Chuan in 24 Forms. By Donald McPherson and Phyboon Cheng.

Presented in English and Chinese. Lulu.com, 2006. 160 pages. ISBN:
1411677242.
T'ai Chi Ch'uan Martial Applications Advanced Yang Style. By Dr. Wang,
Jwing Ming. Edited by Alan Doughall. Jamaica Plain, MA, YMAA
Publications, 2nd Edition, 1996. 363 pages. ISBN: 1886969442. VSLC.
T'ai Chi Ch'uan Movements Illustrated Photographs of Gao Jiamin.
Tai Chi Chuan: The Chinese Way. By Foen Tjoeng Lie. New York, Sterling
Publishing Co., 1988. 126 pages, black and white illustrations, index.
ISBN: 0806968265. Excellent photos of Mr. Lie doing the form,
informative descriptions, and a good introduction. VSCL.

Liang, Shou-Yu and Wu, Wen-Ching; and, edited by Denise Brieter. Boston,
YMAA Publications. 2nd Edition, 1993, 1996. ISBN: 1886969337.
Index, bibliography, glossary, 153 pages. In my opinion, this is the best
book to purchase when learning the Beijing 24 Short Form. Detailed
instructions, excellent photographs, and extensive martial applications
make this a first choice for students. "An extraordinary guide to Taijiquan
(Tai Chi Chuan), the "Grand Ultimate" way of health and martial arts.
Written by one of China’s top-ranked coaches (Liang), the 24 and 48
postures, often referred to as the Short Form, are presented in an easy to
understand, step-by-step fashion. Also included are guidelines for
breathing, directing the mind, aligning the body and developing Qi (Chi).
Learn how the practice of Taijiquan can improve health. Discover martial
applications for each posture that will make your learning more authentic
and alive. Gain deeper insight with the explanations and illustrations of the
philosophy of Yin-Yang and the Five Elements Theory. A practical learning
tool for beginners, and an excellent reference guide for more advanced
students." VSCL.
Tai Chi Ch'uan 24 Forms for Curious Learners. By Andy Ma and Howard
Rosenberg. Paperback or eBook formats.

Bluff, California
Tai Chi Connections: Advancing Your Tai Chi Experience. By John Loupos.
Boston, MA, YMAA Publication Center, 2005. Index, 194 pages. ISBN:
1594390320. VSCL. All three books by John Loupos are very useful.
Tai Chi Essentials: The Simplified 24 Form. By Andrew Townsend. Create

Space Independent Publishing, 2015. 320 pages. ISBN: 978-
1514250488. VSCL.
Tai Chi for Beginners: The 24 Forms. By Lin Williams. Instructional

videotape. DVD: MBSDVD009.
Tai Chi for Beginners and the 24 Forms. By Dr. Paul Lam and Nancy Kaye.
Balmain, NSW, Limelight Press, 2006. Index, references, 207 pages.
ISBN: 0977536114. "Beautifully illustrated with 330 professional photos to
enhance the easy to follow Tai Chi instruction from world renowned Tai Chi
Master and Family Physician, Dr. Paul Lam.. Beginning with Six Easy Steps
and progressing to Yang 24 Forms ( the world's most popular tai chi form ),
Dr Lam teaches authentic Tai Chi for health, wellness and longevity. He
explains how tai chi improves health in general as well as specific
conditions. Encouraging the reader to approach Tai Chi in a spirit of
enjoyment and adventure, Dr. Lam helps the reader build a solid foundation
for easy transition to a high level of tai chi. This book is for beginners as
well as for those who are already learning and enjoying the ancient art
which is clinically proven to be a powerfully effective tool in improving
health, fitness and relaxation. Within this book, Dr. Lam provides an easy
step-by-step guide to an enjoyable form of exercise that will last a life
time." VSCL.
Tai Chi: The 24 Forms. By Dr. Paul Lam. Instructional DVD, 240 Minutes,
2009. ASIN: 0987105108. NTSC Format. VSCL.
Tai Chi for Body, Mind and Spirit: A Step-by-Step Guide to Achieving
Physical and Mental Balance. By Eric Chaline. New York, Sterling
Publishing Co., 1998. $14.95. Index, 127 pages. ISBN: 0806963212.
Detailed Instructions and color photographs for the 24 movement standard
short form. Includes some qigong exercises. VSCL.
Tai Chi for Health By Tai-Chi-Xin. See Also: Tai Chi 24 Forms
Tai Chi for Health and Vitality: A Comprehensive Guide to the Short Yang
Form. By Robert Parry. Hamlyn, 2005. 144 pages. ISBN: 060061090X.
Tai Chi for Health: The 24 Simplified Forms. By Cheng Zhao and Dan
Zhao. Indiana, Agilceed Books, 2006. 163 pages. ISBN: 0976118319.
There is also an instructional DVD to accompany this book by Cheng Zhao
and Don Zhao. Overview of 4 Form, detailed descriptions of each
movement, general principles, questions and answers, flow charts.
Hundreds of black and white photographs, illustrations, artwork, and
graphics. This is a much better book than the 32 Sword Form book by the
same authors. Dr. Cheng Zhao is a full professor at Indiana State
University. VSCL.
Tai Chi for Life: Yang Style Tai Chi. By Guangzhi Xing. 24 Form Simplified
Tai Chi, Tai Chi Sword 32 Form. Instructional DVD, 90 minutes, Color.
Turtle Press, 2002. Instruction in English.
Tai Chi Form Beijing 24
Tai Chi for Seniors: How to Gain Flexibility, Strength, and Inner Peace. By
Philip Bonifonte. New Page Books, 2004. 216 pages. ISBN: 1564146979.
The 24 form is taught.
Tai Chi for Small Space. By Jiang Jian-ye. Based on the 24-form simplified
T'ai Chi from in the Yang style. 120 minute videotape. Jiang's Tai Chi
Videos.
Tai Chi for Staying Young: The Gentle Way to Health and Well-Being. By
Lam Kam-Chuen. Fireside, 2004. 128 pages. ISBN: 0743255046.
Tai Chi the 24 Forms Video | Dr Paul Lam | Free Lesson and…
and…
Tai Chi: Health for Life. How and Why It Works for Health, Stress Relief,
and Longevity. By Bruce Frantzis. Berkeley, California, Blue Snake Books,
Energy Arts Inc., c 2006. Index, 320 pages. ISBN: 1583941444. VSCL.
Tai Chi is for Everyone, Illustrated and Full Colour: Build Strength and
Stamina, Calm Body and Mind, Release Toxins and Relieve Stress By Petra
Ortiz. CreateSpace Independent Pub., 2015. 112 pages. ISBN: 978-
1514854631.
Tai Chi Productions Newsletter Edited by Master Paul Lam, M.D. He has
produced an excellent instructional videotape/DVD on the 24 Form.
Tai Chi Qi Gong. By Jiang Jian-ye. 117 minute videotape. 24 movement

form is taught along with some qi gong applications. Jiang's Tai Chi
Videos.
Tai Chi Secrets of the Yang Style. Translated with commentary by Dr. Yang,
Jwing-Ming. Translations and commentary on Chinese Classics. Boston,
MA, YMAA Publications, 2001. Index, glossary, 192 pages. ISBN:
1886969094. A translation of 49 documents by Yang, Ban-Hou (1837-
1892) and by a few other Yang family members. VSCL.
Tai Chi: 6 Forms, 6 Easy Lessons. By Dr. Paul Lam. VHS and DVD.
Wellspring Media, 1995, 1998. ASIN: 1885538715. An earlier version of
Tai Chi: The 24 Forms.
Tai Chi: The 24 Forms. By Dr. Paul Lam. A 120 minute videotape that
teaches the Simplified 24 Form, Beijing 1956 version, Yang style T'ai Chi
Ch'uan. This excellent instructional videotape/DVD includes warm up
exercises, 6 qigong exercises, 7 movement drills, and extensive and clear
step by step instructions and numerous multi-angle demonstrations of the
24 postures in this popular short form. Dr. Lam, a family physician in
Australia, has won gold medals in international Taiji competitions, and has
published many good books, newsletters, articles, and produced many
fine Taiji instructional videotapes. VHS videotape (ISBN:1583500197) and
DVD version (ISBN: 1583501088). $30.00. Produced by WellSpring Media,
1999.
Reviews VSCL.
Tai-Chi 24 Form. By Robert Yeoh. 14 pages, PDF format. Detailed

written instructions for each of the 24 postures of the form. Excellent
resource.
Tai Chi 24 Form - Amazon Books
Tai Chi 24 Form, Names of Movements 1-24, 1 Page, PDF Format, 11Kb
Tai Chi 24 Forms By Tai-Chi-Xin. See Also Tai Chi for Health
Tai Chi Secrets of the Yang Style. Translated with commentary by Yang
Jwing-ming. Translations and commentary on Chinese Classics. Boston,
MA, YMAA Publications, 2001. Index, glossary, 192 pages. ISBN:
1886969094. A translation of 49 documents by Yang, Ban-Hou (1837-
1892) and by a
few other Yang family members. VSCL.
Tai Chi Theory and Martial Power: Advanced Yang Style Tai Chi. By Dr.
Yang, Jwing-Ming. Jamaica Plain, Mass., YMAA Publication Center, 1996.
Second Edition. Glossary, index, 268 pages. ISBN: 1886969434. VSCL.
Tai Chi Touchstones: Yang Family Secret Transmissions. Compiled and

translated by Douglas Wile. Brooklyn, New York, Sweet Chi Press, 8th
Edition, 1983. 159 pages. ISBN: 091205901X. VSCL.
Tai-Chi-Xin. See Also: Tai Chi 24 Forms and Tai Chi for Health
Tai Chi 24 form by Helen Liang 2015 (YMAA Taijiquan)
Tai Chi: Yang Family Basic 24 Forms. By Li Huilin. Beijing, China, Da Lian
Audio and Visual Publishing House, 2005. ISRC CN-D03-05-0061-0/V-J7.
Book and DVD.
Taijiquan: Chen Style
Taijiquan, Classical Yang Style: The Complete Form and Qigong. By Dr.
Yang, Jwing-Ming. Boston, MA, YMAA Publications Center, 1999. Index,
glossary, 333 pages, 562 illustrations. ISBN:188696968X. There is also an
instructional videotape and DVD to supplement this book. The DVD
contains the complete form, gigong, details instructions for each
movement, and 13 postures. Performed by Dr. Yang, Jwing-Ming
and Robert Was. 240 Minutes, DVD9-NTSC, 2003. DVD ISBN:
0940871645. VSCL. See Also: Tai Chi Chuan Classical Yang Style: The
Complete Form and Qigong 2010.
The Taijiquan Classics: An Annotated Translation. By Barbara Davis.

Includes a commentary by Chen Wei-ming. San Franscisco, North Atlantic
Books, 2004. Index, bibliography, notes, 200 pages. ISBN:
1556434316. VSCL.
Taijiquan: Cultivating Inner Strength By C. P. Ong. Bagua Press, 2013.

366 pages. ISBN: 978-0615874074. VSCL.
Taijiquan Classics Bibliography, links, quotes, notes.
Taiji Quan in 24 Forms. Series of Chinese Wu Shu Shows: 24 Forms In Situ

Taiji Quan -Teaching Choice. Presentation and performance by Master Hu
Qixian. Production by Sports Audio-visual Publication, Beijing. 1 NTSC
videotape in Chinese.
Taijiquan Theory of Dr. Yang, Jwing-Ming: The Root of Taijiquan. By Yang

Jwing-Ming. Boston, Massachusetts, 2003. References, glossary, index,
270 pages. ISBN: 0940871432.
Taijiquan 24 Form, Names of Movements, Movements 1-24, 1 Page, PDF
Format, 10Kb
Taijiquan: Yang Style
Taiji 24
Taiji 24 Form. Professor Le Din Yin. DVD
Taiji 24 Form: Part 1 of 8. Instructions by Kelly MacLean. Movements 1, 2

and 3 explained with color photographs.
Taiji 24 Form Detailed instructions and scores of photographs. One of the

best on-line instructional resources for the 24 Form. the 24 Form is divided
into 8 sections/webpages for instructional purposes. Kelly Maclean is a full
time instructor, and has taught Taiji and Wushu with Shou-Yu Liang Wushu
Taiji Qigong Institute for many years. Produced by the WushuTaiji Qigong
Intstitute.
Taiji 24 Form, Standard Simplified 24 Taijiquan Form, Names of Movements

1-24, 1 Page, PDF Format, 11Kb By Michael P. Garofalo.
Taoism and Taijiquan
Tao Te Ching (Daodejing) by Lao Tzu (Laozi) Compiled and indexed by

Mike Garofalo.
Teach Yourself Tai Chi. By Robert Parry. McGraw Hill, 3rd Edition, 2007.
192 pages. ISBN: 0071490922.
Total Tai Chi: The Step-by-Step Guide to T'ai Chi at Home for Everybody.
By Ronnie Robinson. Duncan Baird, 2006. 144 pages. ISBN:
1844832627.
Thirteen Postures of Taijiquan. Bibliography, links, notes, charts, quotes.

8 Gates and 5 Steps of T'ai Chi Ch'uan.
32 Standard Sword (Jian) Form - Yang Style Bibliography, Links, Quotes,

Notes.
Traditional Chen Style Taijiquan
Traditional Yang Family Short Form. By Howard Choy. A 39 movement

short form.
Traditional Yang Style Tai Chi Chuan 103 Movement Hand Form - Movement
Names
24 Form Denotations and Photographs

Bluff, California
24 Form (Simplified Form) T'ai Chi Ch'uan - Wikipedia
24 Form, Standard Simplified 24 Taijiquan Form, Names of Movements 1-

24, 1 Page, PDF Format, 11Kb
24 Forms Tai Chi Chuan. Demonstration and instruction by Wu A. Ming. 2

instructional DVDs and booklet.
24 Forms Tai Chi Chuan Simplified. Instruction and demonstration by

Master Jiang Jian-ye. Instructional DVD or VHS videotape, 120 minutes.
"This video teaches the standardized 24-movement form based on the Yang
style that has been popularized in China. Jiang demonstrates the form and
then teaches it step by step. Each form is taught with multiple views and
repetitions. There are reviews of segments and the form is demonstrated
multiple times at the end, front and rear." Available from Wayfarer
Publications Catalog.
24 Movement Taijiquan 太極拳 Form and Applications. Master Shouyu Liang

and Sam Masich. Instructional DVD. Video preview.
24 Posture Tai Chi (Erishisishi Tajiquan) List of postures in English and
Chinese. Includes black and white illustrations of the postures arranged in
an S shaped flowing layout.
24 Simplified Form - Wikipeda
The 24 Simplified Forms of Tai Chi Chuan. By Li Deyin. Beijing, China, The
Audio and Video Publishing House of Beijing TV Art Center, 2005. ISRC CN-
C07-02-318-00/V.G4.
24 Standard Simplified 24 Taijiquan Form. 300Kb.
Twenty Four Forms Tai Chi Simplified-Enhanced. By Jiang Jian-ye. A 90

minute videotape that teaches the standard Yang style, Beijing version,
short form of Tai Chi Chuan. Jiang's Tai Chi Videos.
Valley Spirit Center, Red Bluff, California
Valley Spirit Taijiquan
Valley Spirit Taijiquan: Practice Assignments for Beginners Learning the 24

Form
Virtues and the Martial Arts
VSCL = Valley Spirit Center Library, Red Bluff, California. Personal

collection of Mike Garofalo.
Wayfarer Publications Catalog
The Way of Harmony By Howard Reid. A guide to self-knowledge through

the Arts of Tai Chi Chuan, Hsing I, Pa Kua, and Chi Kung. London, Gaia
Books Limited, 1988. Index, 191 pages. ISBN: 0671666320. Instructions
and illustrations of the Short 24 Form can be found on pages 90 - 139.
VSCL.
The Way of Qigong: The Art and Science of Chinese Energy Healing. By
Kenneth S. Cohen. Foreword by Larry Dossey. New York Ballantine Books,
1997. Index, notes, appendices, 427 pages. ISBN: 0345421094. One of
my favorite books: comprehensive, informative, practical, and scientific.
VSCL.
Way of the Short Staff. By Michael P. Garofalo, M.S. A comprehensive

guide to the practice of the short staff, cane, jo, walking stick, gun, zhang,
whip staff, 13 Hands Staff, and related wood short staff weapons. A
detailed and annotated guide, bibliography, lists of links, resources,
instructional media, online videos, and lessons. Includes use of the short
staff and cane in martial arts, self-defense, walking and hiking. Separate
sections on Aikido Jo, Cane, Taijiquan cane and staff, Jodo, exercises with a
short staff, selected quotations, techniques, selecting and purchasing a
short staff, tips and suggestions, and a long section on the lore, legends,
and magick of the short staff. Includes "Shifu Miao Zhang Points the Way."
Published by Green Way Research, Valley Spirit Taijiquan, Red Bluff,
California. Updated on a regular basis since October, 2008. Filesize: 275
Kb. Related to Mike's popular webpage on the Staff.
Wild Goose (Dayan) Qigong: Bibliography, Links, Resources, Quotes, Notes.
Wu Ji - Standing Meditation
Yang Family Style Tai Chi Chuan Traditional Long Form, 108 Movements. By
Michael P. Garofalo. 100 Kb+ Provides a list of the movements divided
into five sections for teaching (.html and .doc versions available). Includes
a bibliography, links, notes, and quotations. Provides a list comparing the
Yang Long Form 108 to 85 postures sequence.
Yang Modified 24 Postures Short Form. Lots of line drawings for each of
the postures in the 24 form. 27Kb. Mirror
Yang Modified 24 Postures Short Form. Line drawings, names.
Yang Short Form 27Kb. F. Wysoki.

Yang Short Form Pictorial A long sequence of color photographs of
students performing the short form in a park. From Dragon Studios.
Yang Style Short Form 24 Beijing Style A list of the 24 movements in this
form.
Yang Style Short Form A list of the 24 movements in this form.
Yang Style Short Form, 24 Form. A list of the 24 movements in this popular
form.
Yang Style Short Form Tai Chi. Written by David Hann. Detailed narrative
about performing the 24 Form. 54Kb.
Yang Style Tai Chi Chuan and Its Applications. By Yang, Jwing-Ming. VHS
videotape. Boston, YMAA Publications, 1995. ASIN: 0940871181.
Applications for postures in the 24, 48 and 108 forms.
Yang Style Taijiquan Short Form, Peking Version 24 Movements.
Yang Style Taijiquan Long Form 108 Movements
The Yang Taiji 24-Step Short Form: a Step-by-Step Guide for all Levels. By
James Drewe. London and Philadelphia, Singing Dragon, 2011. 382
pages. ISBN: 9781848190412. VSCL.
Yang Tai Chi 24 Form Self Defense By Sifu Ken Gullette. Internal Fighting
Arts, 2013. 199 pages. E-book Kindle Format. "This book contains 259
photos and 108 self-defense techniques for the most popular Tai Chi form in
the world -- the Simplified Yang Tai Chi 24 Form. It is practiced by millions
of people each day. Most of these people know the meditative aspects of Tai
Chi as taught for health and mental balance. This ebook will take you
deeper into the art by showing you how each movement is performed for
self-defense. Sifu Ken Gullette won a National Championship with the Yang
24 Form at the 1990 AAU Kung Fu National Championships. He practiced
and taught the form for many years and was not only fascinated by the
physical and mental benefits of Tai Chi, but he was also fascinated at the
way self-defense techniques were hidden in the movements. Tai Chi was
designed to be a powerful martial art. The founder of Yang Tai Chi, Yang
Luchan, learned the art from the Chen family in the Chen Village, Henan
Province, China. He left to go to Beijing, where he developed his style of Tai
Chi -- Yang style -- and became teacher to the Imperial family. Ken has also
learned from members of the Chen family and their American students.
Over time, especially as Tai Chi became more popular with the elderly, and
as it was introduced to America, the self-defense aspects were virtually
lost. In this book, Ken shows you that there are no transitions in Tai Chi.
Every movement, no matter where your hands are, is a self-defense move.
You'll learn deflections, blocks, hand strikes, kicks, joint locks (qinna),
sweeps and takedowns, all inside the movements of the Yang 24 form. Tai
Chi is performed slowly for health, and to develop the body mechanics
needed for relaxed power. For self-defense, you develop the ability to
perform the movements with bursts of power that make it a fantastic art for
self-defense. This book will unlock the meaning behind the movements."
VSCL.
Video Resources
Online
Standard Simplified National T'ai Chi Ch'uan
24 Form, Yang Style
I prepared this list many years ago, and some of the links might no longer
be active. UTube has expanded greatly over the past few years. There
may now, in 2015, be many more good examples of performances or
instructions about the 24 Taijiquan Form online on UTube and elsewhere.
Tai Chi, 24 Yang Form, M Du Feu, UTube 2007, 6:18 min.
Les 24 Mouvements du Style Yang (Vinz - 24 Yang Style Taijiquan), Google

Video, 1006, 7:21 min.
Yang Tai Chi National 24 Forms, Narration in Chinese, UTube, 2006. 4:37
min. A young woman doing a graceful performance. Mirror
Tai Chi Chuan Yang. Google Video, 2006, 4:13 min. Very good and strong
performance by a young woman.
Tai Chi Chuan - Yang - Forma 24 movimentos. UTube Video, 2007, 3:40
min. A young man performing in a courtyard.
Tai Chi Chuan Yang Simplified. Utube Video, 2007, 5:47 min. A young
woman, Rie Takahashi, performs the form.
Tai Chi Form 24 Form. UTube Video, 2006, 7:19 min. Master Jesse Tsao
performs.
Yang Tai Chi National 24 Form. Video - Google, 4:37. Graceful young lady
in a pink Tai Chi uniform.
Yang Taijiquan 24 Form. UTube Video, 2006, 5:51 min. A young woman
performs the form.
Tai Chi 24 Forms. UTube Video, 6:25. Performed by Paul Lam, M.D..
Search UTube: Tai Chi Chuan Yang 24
Master Daniel Tan Tai Chi Quan 24 Steps Yang Style

List of Movements
National Standard T'ai Chi Ch'uan 24 Short Form
Standard Simplified Version, 24 Movements, 1956, Yang Style
Taijiquan

PDF Format, 11Kb
Citations for Reference Sources for Movement Names
I welcome your suggestions on how to improve these translations into other

languages for the names of the movements. Have others produced lists of
the 24 Taijiquan Form movements in other languages? Send your
contributions and suggestions to my email box. Thanks to Stephane
Gervais from France, who on 6/8/09 sent me the improved translations into
French.
1. Opening Posture of Taijiquan (Taijiquan Qi Shi)

Commencing (Qishi) [Liang & Wu 1996]
Starting Posture [Zhang Fuxing 1996; Chong 1981]
The Beginning (Qi Ji) [Foen Tjoeng Lie 1988; Metzger & Zhou 1996]
Starting Form [Zhao 2006]
Standing Quietly, Raise and Lower Hands
Reconnecting with Oneness and Emptiness
Quiet Standing Mediation: Zhan Zhuang, WuJi
Commencement
Taijiquan Opening Movement
Opening Posture of Taijiquan [Garofalo 2008]
Ouverture
Öffnung Lage von Taijiquan
Postura de la Abertura de Taijiquan
预备 : Yu Bei : Preparation Form
Explanations and Interpretations of the Opening Posture/Movement #1 of
Taijiquan
2. Wild Horse Shakes Its Mane (Ye Ma Fen Zong)

Part the Wild Horse's Mane (Yema Fenzong) [Liang & Wu]
Wild Horse Waves Its Mane [Zhang Fuxing]
Parting a Wild Horse's Mane (Zuo You Ye Ma Fen Zong) [Foen Tjoeng Lie]
Wild Horse Parts Its Mane [Chong]
Parting the Horse's Mane [Metzger & Zhou]
Wild Horse Splits Mane [Zhao]
Wild Horse Shakes Its Mane
Mustang Tosses Its Wild Mane
Left (左 : Zou) Part the Wild Horse's Mane (Zou Yema Fenzong)
Right (右 : You) Part the Wild Horse's Mane (You Yema Fenzong)
Wild Horse Shakes Its Mane [Garofalo]
Séparer la crinière du cheval. 3 fois
Wildes Pferd Rüttelt Seine Mähne
El Caballo Salvaje Sacudare Su Melena
野马分鬃 : Ye Ma Fen Zong : Parting the Wild Horse's Mane
3. White Crane Spreads Its Wings (Bai E Liang Chi)
White Crane Spreads Its Wings (Baihe Liangchi) [Liang & Wu, Zhang
Fuxing]
The Stork Spreading Its Wing (Bai Ne Liang Chi) [Foen Tjoeng Lie]
Stork Spreading Its Wings [Metzger & Zhou]
White Crane Spreads Out Its Wing [Chong]
White Crane Shows Its Wings [Zhao]
White Stork Spreading Its Wings
White Crane Lifts Its Wings
White Stork Cools Its Wings
White Crane Spreads Its Wings [Garofalo]
La grue blanche étend ses ailes
Weißer Kran Verbreitet Seine Flügel
La Grúa Blanca Separa Sus Alas
白鵝亮翅 : Bai E Liang Chi
4. Brush Knee (Lou Xi)

Brush Knee and Step Forward (Louxi Aobu) [Liang & Wu]
Brush Knee and Twist Step [Zhang Fuxing]
Brush You Knee and Step (Zuo You Lu Xi Niu Bu) [Foen Tjoeng Lie]
Brushing Your Knees and Stepping [Metzger & Zhou]
Brushing the Knees and Taking Zigzag Steps [Chong]
Brush Knee and Turn Steps [Zhao]
Twist Step, Brush Knee, Palm Strike
Brush Knee [Garofalo]
Avancer et brosser le genou. 3 fois.
Bürste Knie
Rodilla Del Cepillo
左搂膝拗步 : Lou Xi Ao Bu : Brush Knee and Twist Step
5. Playing the Lute (Shou Hui Pi Pa)

Play the Lute (Shouhui Pipa) [Liang & Wu; Chong]
Play "Pipa" [Zhang Fuxing]
Playing the Lute (Shou Hui Pi Pa) [Foen Tjoeng Lie]
Playing the Pipa [Metzger & Zhou]
Hand-hold the Lute [Zhao]
Playing the Guitar
Strumming the Lute
Playing the Pipa
Playing the Lute [Garofalo]
Jouer de la guitare (ou du luth)
Spielen des Dichtungskitts
Tocar el Laúd
手挥琵琶 : Shou Hui Pi Pa : Hand Strums the Lute
6. Step Back and Repulse Monkey (Dao Nian Hou)

Reverse Reeling Forearm (Daojuan Gong) [Liang & Wu]
Step Back to Drive the Monkey Away [Zhang Fuxing; Chong]
Step Back and Swirl Your Arms (Zuio You Dao Jun Hong) [Foen Tjoeng
Lie]
Fending Off the Monkey [Metzger & Zhou]
Back-rolling the Forearms [Chong]
Repulse the Monkey [Zhao]
Repulse Monkey and Step Back
Step Back and Drive Monkey Away
Step Back and Repulse Monkey [Garofalo]
Reculer et repousser le singe. 4 fois.
Schritt Rückseitig und Repulse-Affe
Paso Trasero y Mono de la Repulsión
倒撵猴 : Dao Nian Hou
7. Grasping the Sparrow's Tail - Left (Zuo Lan Que

Wei)
Left-Grasp the Sparrow's Tail (Zuolan Quewei) [Liang & Wu]
Grasp the Bird's Tail on the Left [Zhang Fuxing]
Grasping the Sparrow's Tail - Left (Zuo Lan Qiao Wei) [Foen Tjoeng Lie:
Metzger & Zhou]
Grasping the Bird's Tail, Left Mode [Chong]
Left Grasp the Peacock's Tail [Zhao]
Grasp the Sparrow's Tail to Left Side
Grasping the Peacock's Tail to Left
Four Gates
Grasp the Sparrow's Tail to the Left Side (Zuo Lan Qiaowei)
Grasping the Sparrow's Tail - Left [Garofalo]
Saisir la queue de l'oiseau à gauche.
Fassen der Endstück-linken Seite des Spatzen
Agarrar el Llado Izquierdo de la Cola del Gorrión
拦雀尾左 : Lan Que Wei Zou : Grasp the Bird's Tail Left
Simplified 24 Tai Chi routine
8. Grasping the Sparrow's Tail - Right (You Lan Que

Wei)
Right-Grasp the Sparrow's Tail (Youlan Quewei) [Liang & Wu]
Grasp the Bird's Tail on the Right [Zhang Fuxing]
Grasping the Sparrow's Tail - Right (You Lan Qiao Wei) [Foen Tjoeng Lie;
Metzger & Zhou]
Grasping the Bird's Tail, Left Mode [Chong]
Right Grasp the Peacock's Tail [Zhao]
Grasp the Sparrow's Tail to the Right Side
Grasping the Peacock's Tail to Right
Grasp the Bird's Tail to Right
Four Gates
Grasp the Sparrow's Tail to the Right Side (You Lan Qiaowei)
Grasping the Sparrow's Tail - Right [Garofalo]
Saisir la queue de l'oiseau à droite.
Fassen der Endstück-rechten Seite des Spatzen
Agarrar el Derecho de la Cola del Gorrión
拦雀尾右 : Lan Que Wei You : Grasp the Bird's Tail Right
9. Single Whip (Dan Bian)

Single Whip (Danbian) [Liang & Wu]
Single Whip [Zhang Fuxing, Zhao]
The Whip (Dan Bian) [Foen Tjoeng Lie]
Simple Whip [Metzger & Zhou]
Holding a Single Whip [Chong]
Single Whip [Garofalo]
Simple fouet.
Single Peitsche
Escoja El Azote
单鞭 : Dan Bian
10. Waving Hands Like Clouds (Yun Shou)

Wave Hands Like Clouds (Yunshou) [Liang & Wu]
Wave Hands Like Clouds [Zhang Fuxing, Zhao]
Move Hands Like Clouds (Yun Shou) [Foen Tjoeng Lie]
Moving Hands Like Clouds [Metzger & Zhou]
Waving Hands Like Clouds Drifting By [Chong]
Waving Hands Like Clouds
Cloud Built Hands
Wave Hands in Clouds
Waving Hands Like Clouds [Garofalo]
Agiter les mains comme des nuages. 3 fois.
Wellenartig Bewegende Hände Mögen Wolken
Las Manos Que Agitan Tienen Gusto De las Nubes
云手 : Yun Shou

Bluff, California
11. Single Whip (Dan Bian)

Single Whip (Danbian) [Liang & Wu, Zhang Fuxing]
The Whip (Dan Bian) [Foen Tjoeng Lie, Zhao]
Simple Whip [Metzger & Zhou]
Holding a Single Whip [Chong]
Single Whip [Garofalo]
Simple fouet.
Single Peitsche
Escoja El Azote
单鞭 : Dan Bian
12. Pat the Horse on the Back (Gao Tan Ma)

High Pat on Horse (Gaotan Ma) [Liang & Wu]
Stroke the Horse From Above [Zhang Fuxing]
Asking for Directions While Riding a Horse (Gao Tan Ma) [Foen Tjoeng Lie]
Patting the Horse's Neck While Riding [Metzger & Zhou]
Patting the Horse on the Back [Chong]
High Hand Pats the Horse [Zhao]
Pat the Horse on the Back [Garofalo]
Tall Scout Horse, Mounted Scout [John Warriner]
Caresser la crinière du cheval (ou Flatter l'encolure du cheval)
Tappen Sie das Pferd auf der Rückseite
Acaricie al Caballo en la Parte Posteriora
高探马 : Gao Tan Ma : High Pat on Horse
13. Kick with Right Heel (You Deng Jiao)

Right Heel Kick (You Dengjiao) [Liang & Wu]
Kick with Right Heel [Zhang Fuxing, Zhao]
Right Heel Kick (You Deng Jiao) [Foen Tjoeng Lie; Metzger & Zhou]
Kicking Straight, Right Mode [Chong]
Kick with Right Heel [Garofalo]
Coup-de-pied Avec le Talon Droit
Stoß mit der Rechten Ferse
Retroceso con el Talón Derecho
右蹬脚 : You Deng Jiao : Right Heel Kick
14. Hitting Your Opponent's Ears with Both Fists

(Shuang Feng Quan Er)
Strike to Ears with Both Fists (Shuangfeng Guaner) [Liang & Wu]
Hit the Opponent's Ears with Both Fists [Zhang Fuxing]
Hit Your Opponent's Ears with Both Fists (Shuang Feng Guan Er) [Foen
Tjoeng Lie; Metzger & Zhou]
Striking the Opponent's Ears with Both Fists [Chong]
Strike Ears with Both Fists [Zhao]
Box Opponent's Ears with Both Fists
Box Ears with Both Fists [Garofalo]
Hitting Your Opponents Ears with Both Fists
Frapper les oreilles du tigre (ou frapper aux 2 oreilles).
Schlagen Ihrer Konkurrenten Ohren mit beiden Fäusten
Golpear sus Oídos de los Opositores con Ambos Puños
双峰灌耳 : Shuang Feng Quan Er : Twin Fists Strike Opponents Ears
15. Kick with Left Heel (Zuo Deng Jiao)
Turn Body and Left Heel Kick (Zhuanshen Zuo Dengjiao) [Liang & Wu]
Turn Round and Kick with Left Heel [Zhang Fuxing]
Left Heel Kick (Zhuan Shen Zuo Deng Jiao) [Foen Tjoeng Lie; Metzger &
Zhou]
Kicking Straight, Left Mode [Chong]
Kick with Left Heel [Zhao]
Kick with Left Heel [Garofalo]
Tourner vers la gauche et donner un coup de talon gauche
Stoß mit der Linken Ferse
Retroceso con el Talón Izquierdo
左蹬脚 : Zuo Deng Jiao : Left Heel Kick
Tai Chi the 24 Forms Video | Dr Paul Lam | Free Lesson and…
and…
16. Snake Creeps Down, Golden Rooster Stands on Left

Leg (Xia Shi, Jin Ji Du Li)
Left Lower Body Then Stand on One Leg (Zuo Xiashi Duli) [Liang & Wu]
Squat Down and Stand on Left Leg [Zhang Fuxing]
Climb Down and Stand on Your Left Leg (Zuo Xia Shi Du Li) [Foen Tjoeng
Lie]
Stooping Down and Then Standing on One Leg, Left Mode [Chong]
Squat Down on Right Leg, Snake Creeps Down Left Leg, Stand on One Leg
Crooked Whip Left [Metzger & Zhou]
Left Down One-leg Stand [Zhao]
Squat on Right, Climb Down Left
Golden Rooster Stands on Left Leg
Snake Creeps Down, Golden Rooster Stands on Left Leg [Garofalo]
Snake Creeps Down
Le serpent qui rampe à gauche.
Die Schlange Kriecht Unten
La Serpiente Se Arastra Abajo
Golden Rooster Stands on One Leg
Coq d'or sur une patte.
Der Goldene Hahn Steht auf einem Bein
El Gallo de Oro Está Parado en Una Pierna
下势 : Xia Shi : Snake Creeps Down
左金鸡独立 : Zuo Jin Ji Du Li : Golden Rooster Stands on Left Leg
17. Snake Creeps Down, Golden Rooster Stands on

Right Leg (Xia Shi, Jin Ji Dui Li)
Right Lower Body Then Stand on One Leg (You Xiashi Duli) [Liang & Wu]
Squat Down and Stand on Right Leg [Zhang Fuxing]
Climb Down and Stand on Your Right Leg (You Xia Shi Du Li) [Foen Tjoeng
Lie]
Stooping Down and Then Standing on One Leg, Right Mode [Chong]
Right Down One-leg Stand [Zhao]
Crooked Whip Right [Metzger & Zhou]
Squat Down on Left Leg
Snake Creeps Down Right Leg
Squat on Left, Climb Down Right
Golden Rooster Stands on Right Leg
Snake Creeps Down, Golden Rooster Stands on Left Leg [Garofalo]
Snake Creeps Down
Le serpent qui rampe à droite.
Die Schlange Kriecht Unten
La Serpiente Se Arastra Abajo
Golden Rooster Stands on One Leg
Coq d'or sur une patte.
Der Goldene Hahn Steht auf einem Bein
El Gallo de Oro Está Parado en Una Pierna
下势 : Xia Shi : Snake Creeps Down
右金鸡独立 : You Jin Ji Du Li : Golden Rooster Stands on Right Leg
18. Fair Lady Works the Shuttles (Yu Nu Chaun Suo)

Shuttle Back and Forth (Chuansuo) [Liang & Wu]
Fair Lady Works with Shuttles [Zhang Fuxing]
Throwing the Loom (Left and Right) (Zuo You Chuan Zuo) [Foen Tjoeng
Lie; Metzger & Zhou]
Shuttling Between Left and Right, Fair Lady Works at Shuttles [Chong]
Works at Shuttles (LR) [Zhao]
Jade Maiden Works at the Loom
Two Corners
Waking Wood
Work at Shuttles on Both Sides
Fair Lady Works the Shuttles [Garofalo]
The Beautiful Lady Works at the Loom
La fille de jade lance la navette à droite et à gauche (ou Lancer la navette à
droite et à gauche).
Die schöne Dame Arbeitet am Webstuhl
La Señora Hermosa Trabaja en el Telar
玉女穿梭 : Yu Nu Chuan Suo : Fair Lady Works at Shuttles
19. Pick Up the Needle from the Bottom of the Sea

(Hai Di Zhen)
Needle at Sea Bottom (Haidizhen) [Liang & Wu]
Needle at Sea Bottom [Zhang Fuxing]
A Needle at the Bottom of the Ocean (Hai Di Zhen) [Foen Tjoeng Lie;
Metzger & Zhou]
Looking for a Needle at the Sea Bottom [Chong]
Find the Needle at Sea Bottom [Zhao]
Pick Up Needle from the Bottom of the Sea
Needle at Bottom of the Sea
Scoop Up the Needle at Sea Bottom
Pick Up Needle from the Ocean's Floor
Needle at Sea Bottom
Pick Up the Needle from the Bottom of the Sea [Garofalo]
Chercher l'aiguille au fond de la mer.
Heben Sie die Nadel von der Unterseite des Meeres auf
Tome la Auja del Fondo del Mar
海底针 : Hai Di Zhen : Needle at Sea Bottom
20. Flashing the Arms Like a Fan (Shan Tong Bei)

Fan Through Back (Shan Tong Bei) [Liang & Wu]
Fend Off and Push Away with Arms [Zhang Fuxing]
Unfolding Your Arms Like a Fan (Shan Tong Bi) [Foen Tjoeng Lie; Metzger
& Zhou]
Shunting with Both Hands Fanned [Chong]
Flash Arms [Zhao]
Fan Through the Back
Flashing the Arm
Unfolding Arms Like a Fan
Flashing the Arms Like a Fan
Dos en éventail.
Blitzend Mögen die Arme einen Ventilator
Destellando los Brazos Tienen Gusto de un Ventilador
Fan Through the Back [Garofalo]
扇通背 : Shan Tong Bei : Fan Through the Back
21. Deflect, Parry and Punch (Zhuan Shen Ban Lan

Chui)
Turn Body, Deflect, Parry, and Punch (Zhuanshen Banlanchui) [Liang &
Wu]
Turn, Intercept, and Punch [Zhang Fuxing]
Turn Around, Ward Off, and Punch (Zhuan Shen Ban Lan Chui) [Foen
Tjoeng Lie]
Deflecting Downward, Parrying and Punching [Chong]
Turn to Deflect, Block, and Strike [Zhao]
Turning Around, Warding Off, Punching [Metzger & Zhou]
Turn, Shoulder Strike, Back Fist, Deflect, Parry and Punch
Deflect, Parry and Punch [Garofalo]
Tourner, absorber, parer et frapper du poing en avançant.
Lenken Sie ab, Whren Sie ab und Lochen Sie
Desvíe, Parry y Perfore
进步搬拦捶 : Jin Bu Ban Lan Chui : Step Forward, Parry Block and Punch
22. Apparent Close and Push (Ru Feng Si Bi)

Appears Closed (Rufemg Sibi) [Liang & Wu]
As If Blocking and Closing [Zhang Fuxing]
Closure (Ru Feng Si Bi) [Foen Tjoeng Lie; Metzger & Zhou]
Acting to Close a Door [Chong]
Seal as Close Up [Zhao]
Clearing Cross Block and Pushing
Apparent Close and Push
Appears Closed (Ru Feng Si Bi)
Withdraw and Push (Closing a Door)
Apparent Close and Push [Garofalo]
Ramener à soi et repousser.
Offensichtliches Nahes und Stoß
Cercano Evidente y Empuje
如封似闭 : Ru Feng Si Bi : Apparent Close Up
23. Cross Hands (Shi Zi Shou)

Cross Hands (Shizishou) [Liang & Wu, Zhang Fuxing, Zhao]
Crossing Your Hands in Front of Chest
Cross Your Hands (Shi Zi Shou) [Foen Tjoeng Lie]
Crossing Your Hands [Metzger & Zhou; Chong]
Close the Door
Cross Hands [Garofalo]
Turn and Cross Hands in Front of Chest
Croiser les bras et reprendre la force.
Tournez et Croisez les Mains Devant le Coffre
Drehen Sie und Kreuzen Sie Hände vor Kasten
Dé Vuelta y Cruce a las Manos Delante del Pecho
十字手 : Shi Zi Shou : Cross Hands
24. Closing Posture of Taijiquan (Shou Shi
Tajiquan)
Closing (Shoushi) [Liang & Wu]
Concluding Posture [Zhang Fuxing; Chong]
Conclusion (Shou Shi) [Foen Tjoeng Lie; Metzger & Zhou; Zhao]
Taiji Ending
Closing Posture of Taijiquan [Garofalo]
Fermeture.
Schließende Lage von Taijiquan
Postura de Cierre de Taijiquan
收式 : Shou Shi : Closing
还原 : Huan Yuan : Return to Normal
Sources for Movement Names

Standard Simplified Taijiquan 24 Form
[Liang & Wu 1996] T'ai Chi Ch'uan: 24 And 48 Postures With Martial
Applications. By Liang, Shou-Yu and Wu, Wen-Ching; and, edited by
Denise Brieter. Boston, YMAA Publications. 2nd Edition, 1993, 1996.
ISBN: 1886969337.
[Zhang Fuxing 1996] Handbook of T'ai Chi Ch'uan Exercises. By Zhang,

Fuxing. York Beach, Maine, Samuel Weiser, Inc., 1996. Index, 198 pages.
ISBN: 0877288917.
[Foen Tjoeng Lie 1988] Tai Chi Chuan: The Chinese Way. By Foen Tjoeng
Lie. New York, Sterling Publishing Co., 1988. 126 pages, black and white
illustrations, index. ISBN: 0806968265.
[Metzger & Zhou 1996] T'ai Chi Ch'uan and Qigong: Techniques and
Training. By Wolfgang Metzger, Peifang Zhou, and Manfred Grosser. New
York, Sterling Publishing Company, 1996. Index, 144 pages. ISBN:
0806959576.
[Chong 1981] Illustrations of Tai Chi Chuan Simplified. By Y. W. Chong.

In English and Chinese. Hong Kong, Wan Li Book Co., Ltd., 1981. 96
pages, black and white illustrations.
[Zhao 2006] Tai Chi for Health: The 24 Simplified Forms. By Cheng Zhao
and Dan Zhao. Indiana, Agilceed Books, 2006. 163 pages.
[Garofalo 2008] Standard Simplified Taijiquan 24 Form. By Michael P.

Garofalo. April, 2008. Green Way Research, Valley Spirit Taijiquan, Red
Bluff, California.

PDF Format, 11Kb By Mike Garofalo.

Descriptions and Instructions for
the 24 Movements
Standard Simplified 24 Taijiquan Form in the
Yang Style

PDF Format, 11Kb By Mike Garofalo.
I welcome your comments and suggestions for improving the descriptions

and instructions for each of the 24 Form movements. In particular, I would
like to have more color photographs of women and children doing the
movements. Send your suggestions and contributions to my email box.
Sections of the Standard Simplified 24 Form Yang Taijiquan

First Section of Standard Simplified 24 Form

Tai Chi (Yang Style)
Movements 1 - 5
Before you begin your Taijiquan form practice, be sure to do some walking
and/or progressive warm up exercises. There are many sets of exercises
that can be used to warm up that have been developed in Qigong
practices. Yang style Taijiquan players use many different Qigong sets for
warming up the body before they begin Taijiquan form practice. I often use
an exercise set like the Eight Section Brocade, Five Animal Frolics, Wild
Goose, Nine Temple, Bagua Walking, gentle Hsing Yi drills, Sun Salutations,
or a brisk walk as part of my warm up exercises. Be creative and playful in
selecting your warm up practices.
1. Opening Posture of Taijiquan
Variations of names for this movement include: WuJi, Standing Quietly,

Reconnecting with Oneness and Emptiness, Quiet Standing Mediation
Beginning, Commencement, Starting Posture, Commencing (Qishi),
Taijiquan Opening Movement, and 预备 : Yu Bei : Preparation Form.
Face N 12 (1a) . For an explanation of the directional scheme used in Cloud

Hands webpages, please see below.
Stand at attention for awhile in 1a. Bring more awareness to the feet and
legs, sink, ground yourself, melt with gravity. In Taiji and Qigong, standing
quietly in a meditative posture like 1a for awhile is an important phase.
Take your time, don't rush. Loosen up and relax (Sung). Shoulders are
down, hands relaxed and gently touching the side of leg, and head is erect.
This is the phase of WuJi (empty state), or standing like a tree (Zhan
Zhuang), or post standing, in central equilibrium, reconnecting with
oneness and emptiness. Breathe easily and comfortably. Meditate as is in
1a. [Your Tai Chi practice could also end here, and you do only Wuji Qigong
for an hour ... not my favorite.]
Sink weight into right leg, and then step out to the left to shoulder width
(1b).
Gently raise both arms up (1c), palms facing down, to about shoulder
height (1d).
Lower both arms, palms down, to Dan Tien height, while bending at the
hips and lowering the knees (1e).
The lower Dan Tien is a sphere of energy located a few inches behind and
below the level of the navel or belly button; the middle Dan Tien is located
in the heart area, and the upper Dan Tien is located behind the eyes in the
brain. The most important for Taijiquan is the lower Dan Tien. Practitioners
of Kundalini Yoga might consider correspondences of the 3rd Chakra
(Manipurna) [Power, Will] with the Lower Dan Tien, the 4th Chakra
(Anahata) [Compassion, Love] with the Middle Dan Tien, and the 6th
Chakra (Aina) [Intuition, Vision, 6th Sense] with the Upper Dan Tien. The
Chinese energetic system is quite different from the Indian energetic
system, so correspondences are weak in this case. [Chris Akley wrote on
4/3/2012 that "Though I wouldn't say that this is wrong, I think there is a
more accurate way to describe it. You could also say that the Dan Tien is in
the second charka Swadhisthana which is where kundalini resides once it is
awakened. But more accurately, I would say it is between the second and
third chakra as this Qigong healer says, in between the energies of fire and
water.] Despite my being sometimes confused by esoteric ancient anatomy
and physiology, I do include some of it anyway for reference purposes.
Chinese meridian anatomy is impressive.
This is movement often called "Raising Hands and Lowering Hands."

Breathe normally as you stand, relax, and center in position 1a. Breathe in
through nose, and out through the nose. Slow the respiration rate to
inhaling for 4-5 seconds, holding the full in-breath for 1-2 seconds, exhaling
slowly for 4 to 5 seconds, pausing 1-2 seconds before beginning the
yin/yang cycle of breathing again. Breathe in at 1a, breathe out as you
step to 1b.
Breathe in as arms float up 1b-1c, and breathe out as arms float down (1d-
1e).
1a. Opening Posture of Taijiquan, Wuji, Standing Meditation Posture
1d. Opening Posture of Taijiquan, Raise Hands and Lower Hands
Here is a description of the beginning of the Opening Posture of Taijiquan

(#1, 1b) from the book Traditional Chen Style Taijiquan by Fan Chun-Lei
and A. Frank Shiery, p.37:
"1. Preliminary Stance: Stand naturally upright with the feet placed
shoulder-width apart, toes pointed slightly inward, and arms hanging
naturally at the side. The body should be kept upright with the shoulders
relaxed, eyes slightly closed and breathing naturally. The body should face
north. The mind should remain empty, calm and clear. This is the state of
WuJi, (Negative Terminus in Taoist Teaching).
2. Commencing Form: The body should exhibit being relaxed externally
while solid within. The head is held naturally erect as if pulled upward by
an invisible string. Close the lips slightly with the tongue touching the
upper palate. The toes firmly grasp the ground with Yongquan point pulled
upward. The eyes are looking straight ahead with the chin drawn slightly
inward. The hip is turned up and the coccyx turned back and upward with
the waist directed downwards. The whole body should remain relaxed. A
mind state of intent is maintained while the vital energy flows upward from
the Dantian to the Baihui point, while the turbid energy flows downward
from the Dantian to the Yongquan point. During this time, the body
exhibits no external movement. Yin/Yang, for example, closing/opening,
supple-firm and fast-slow are manifested internally, portraying the image of
the Taiji, (Grand Terminus) (1b).
Key Points to Remember: For the beginner, the primary concern should
be to cleanse the mind and spirit of tension and anxiety, removing all
negative thoughts. This develops even-temperedness and an alert mind for
quick movement and response. Once this technique has been mastered,
the practitioner can begin to understand and practice Taijiquan more
effectively."
- Fan Chun-Lei and A. Frank Shiery, Traditional Chen Style Taijiquan
I enjoy doing raising and lowering hands, being coordinated, keeping yin
and yang in balance, rising up and lowering down, floating up and sinking
down, breathing in on up and breathing out on down. Energized leg,
controlling waist, rotating, energy up the back out the shoulders and out to
the hands. Simple and symbolic.
Some people do a Tai Chi salute: 1a, step forward, right fist covered by left
palm, bow, return to 1a, 1b ... A Tai Chi mudra. I think the Tai Chi Salute
is very cool, but I never do it while practicing alone. Most Taijiquan practice
is done while you are alone.
For more information, descriptions, explanations, and interpretations about

the Commencement or Opening Movement One of the Yang Style of
Taijiquan, please check out my webpage on this subject.
Relaxation (Sung, Song, Fan Song) is essential to the successful, beneficial,

and full body-mind experience of openness, effortlessness, and beauty of
any style of Taijiquan.
Standing Meditation: Lessons, Bibliography, Quotations, Resources.

Research by Mike Garofalo.
Rooting and Central Equilibrium
"Up and Down Hands": The Alpha and Omega of Taijiquan Practice. By
Gerald A. Sharp. Qi: The Journal of Traditional Eastern Health and Fitness,
Volume 25, No. 1, Spring, 2015, pp. 18-24.
2. Wild Horse Shakes Its Mane
Variations of names for this movement include: Parting the Wild Horse's
Mane, Wild Horse Waves His Mane, and 野马分鬃 : Ye Ma Fen Zong :
Parting the Wild Horse's Mane.
The general direction of movement is in a straight line from E3 towards W9

in Movement #2. Part the Wild Mustang's Mane Three Times: 1. To the left
side (2e), 2. To the right side (2j), and 3. To the left side (2o). Please
study the recommended online videos to see how the series of postures in
this particular movement are performed.
When performing the short form, players should: move slowly, move
continuously, keep the movements rounded, move without great effort,
relax, keep the head up, let the mind direct the movements, don't bounce,
and maintain an upright posture. Breathe in through the nose and out
through the mouth, breathe deeply and regularly, breathe in when pulling
back or reaching up, and breathe out when going forward or reaching
down. All the basic principles found in the T'ai Chi Ch'uan Classics should
be followed when doing the Beijing simplified Taijiquan form.
"Yin is passive, yielding, earthy and supportive; whereas Yang is
expansive, active, upward, and outward. When your weight is all on one
leg, that leg is Yin (supportive, earthy, inactive, yielding), and the stepping
leg is Yang (active, upward, outward, expansive)."
- Robert Chuckrow, Tai Chi Dynamics, p.40
Gently rise up to normal height (2a). Circle right arm counter-clockwise up

to chest height, with the palm facing down. Draw left arm to waist, with
the palm facing up (2a). Imagine holding a ball between the two hands.
Turn the waist to NE1 (2b). Draw the left foot to the side of the right foot
(2b). Hold Tai Chi "energy ball" with right hand, palm down, at chest
height; and left hand below, palm up, at Dan Tien height (2b). Relax and
gently inhale.
"Part Wild Horse's Mane to the Left" by stepping diagonally with the left leg
(2d), bring left hand out, palm up, to about chest height (2e). Exhale as
the left arm extends. Left elbow is slightly bent. Right hand moves down
to right hip (2e), with the right palm down. End with chest facing W9, left
hand to SW7. Left bow stance with 60% of weight in forward left leg (2e),
left knee bent; and, 40% of weight in rear right leg, with leg bend. Head
upright. Shoulders down.
"Part Wild Horse's Mane to the Right" by first drawing the weight back into
the right leg, pivot on left heel (2f), drawing the left hand back as the torso
turns to face SW7 (2g). Step forward with the right foot to side of left foot
(2g). Step out the right leg to the diagonal (2i). Exhale as the right arm
extends (2i). Right elbow is slightly bent. Left hand moves down to left hip
(2j), with the left palm down. End with chest facing W9, left hand to
NW11. Right bow stance with 60% of weight in forward right leg (2j), right
knee bent; and, 40% of weight in rear left leg, with leg bend. Head
upright. Shoulders down.
"Part Wild Horse's Mane to the Left" by first drawing the weight back into
the left leg, pivot on left heel (2k), drawing the right hand back as the torso
turns to face SW7 (2k). Step forward with the left foot to side of right foot
(2l). Step out the left leg to the diagonal (2m). Exhale as the left arm
extends (2n). Left elbow is slightly bent. Right hand moves down to right
hip (2o), with the right palm down. End with chest facing W9, right hand
to SW7(2o). Left bow stance with 60% of weight in forward left leg (2o),
left knee bent; and, 40% of weight in rear right leg, with right leg bend
(2o). Head upright. Shoulders down. Look towards W9.
2e. Parting the Wild Horse's Mane, Left Side
2j. Parting the Wild Horse's Mane, Right Side

Bluff, California
3. White Crane Spreads Its Wings
Variations of names for this movement include: White Stork Spreading Its
Wings, White Crane Lifts Its Wings, White Stork Cools Its Wings;
白鵝亮翅 : Bai E Liang Chi.

in Movement #3.
2o = 3a. From 3a draw the right foot forward a half step (3b). The right
hand moves upward (3b) as the left hand moves downward (3b). Draw the
left foot backward (3c) as the right hand moves up and left hand moves
down (3c). Finish (3d) with the right hand above the head and palm
forward, in a left toe stance with 90% of the body weight in the back right
leg, and the left hand rests along left leg with palm down. End with chest
facing W9. Face to W9. Relax and exhale as the weight settles down in the
back right leg.
Notice how the body turns at the waist slightly to left SW7 (3b) and then to
the right NW11 (3c) before it settles to face W9. This represents the subtle
internal rotation of the Dan Tien, a "silk reeling" movement, more
pronounced in the Chen Style of Taijiquan than in Yang Style Taijiquan, but
still present in all styles of Taijiquan. Many movements in the 24 Form
include this turning of the waist from side to side, and rotation of the Dan
Tien.
3d. White Crane Spreads Its Wings
4. Brush Knee
Variations of names for this movement include: Twist Step, Brush Knee,
Palm Strike; Brushing Your Knees and Stepping; Brush Knee and Twist
Step; and 左搂膝拗步 : Lou Xi Ao Bu : Brush Knee and Twist Step.

in Movement #4. Please study the recommended online videos to see how
the series of postures in this particular movement are performed.
3d = 4a. Brush left knee and right palm strike (4a-4h). Left Knee and
palm Twist Step (4b), turn body clockwise (4c-43), Brush Left Knee (4f),
Right Palm Forward Strike (4h). End with chest and face facing W9, look to
W9 (4h). 4h = 4i.
Brush right knee and left palm strike (4i-4o). Twist Step (4j), turn body
counter-clockwise (4k-4l), Brush Right Knee (4m), Left Palm Forward
Strike(4o). End with chest and face facing W9, look to W9 (4o). 4o = 4p.
Twist Step, Brush Left Knee, Right Palm Forward Strike. End with chest
facing W9.

4o. Brush Right Knee
4u. Brush Left Knee
5. Playing the Lute
Variations of names for this movement include: Play the Guitar, Strumming
the Lute, Hand-hold the Lute, Playing the Pipa, and 手挥琵琶 : Shou Hui Pi
Pa : Hand Strums the Lute.

in Movement #5.
4u = 5a. End with chest facing W9, and look to W9.
Here is a description of Playing the Lute "Hand-hold the Lute" (#5, 5a-5d)
from the book 'Tai Chi for Health: The 24 Simplified Forms" by Cheng Zhao
and Don Zhao, p.88:
"Form 5 resembles a person playing a lute, a common music instrument
in old China's time. It is more accurate to describe it as hands holding the
lute, which is also a literal translation from its counterpart in Chinese.
1. Shift the body weight onto the left leg (5a). Life the right foot and
move it a half step forward, placing it behind the left foot (5b).
2. Lightly shift the body center back to sit on the right leg (5c). Extend
the left heel a little forward touching the floor in an empty stance (5c-5d).
At the same time, rotate the waist slightly to the right (5b-5c), lift the left
arm and hand upward to the nose level (5b-5c), lower the right hand to
guard the inside of the left elbow (5d)."
- Dr. Cheng Zhao
5d. Playing the Lute
Return to Index for Sections or Proceed to Second Section (Movements 6 -

9)
Mike Garofalo's Tai Chi Classes in Red Bluff, California
Second Section of Standard Simplified 24

Form Taijiquan (Yang Style)
Movements 6 - 9
6. Step Back and Repulse Monkey
Variations of names for this movement include: Fending Off the Monkey;
Step Back to Drive the Monkey Away; Repulse Monkey and Step Back;
Step Back and Swirl Your Arms; Reverse Reeling Forearm (Daojuan Gong),
Step Back and Drive Monkey Away, Repulse Monkey, 倒撵猴 : Dao Nian
Hou.
The Direction of Movement is reversed. Move backward in a straight
line from W9 in the direction of E3. Please study the recommended online
videos to see how the series of postures in this particular movement are
performed.
6a = 5d. Right leg and right twisting (reverse reeling forearm) arm back,
left arm forward, step back with left leg (6d), exchange arms and move
right palm forward (6d-6e).
Left leg and leg twisting arm back, right arm forward, step back with right
leg (6g), exchange arms and move left palm forward (6g-6h). 6h = 6i.
Right leg and right twisting arm back, left arm forward, step back with left
leg (6k), exchange arms and move right palm forward (6k-6l).
Left leg and leg twisting arm back, right arm forward, step back with right
leg (6n), exchange arms and move left palm forward (6n-6o).
Here is a detailed description of how to perform Repulse Monkey (#6, 6a-

60) taken from the very useful narrative document by David Hann:
"Repulse Monkey (1): Turn your right hand palm up and let it drop so
that your arm moves in an arc (6a-6b). Continue bringing your right arm
back until your hand is level with your right shoulder (6c). Turn your left
hand palm up and flat, parallel with the earth (6c). Notice that your torso
is facing (6c) to the side (N12) (the same direction as you face when you
first begin, Raising the Chi (1a). Step back with the left foot (6d-6e),
taking care to maintain your stance about a two fist width from your right
foot, or about shoulder width. Now turn your torso to the left, bringing
your right arm forward in a palm strike and your left arm backward as if
grabbing an opponent's arm and pulling (6d-63). Your right palm will now
be the most advanced hand (6e).
Repulse Monkey (2): Turn your left hand palm up and let it drop so that
your arm moves in an arc (6e-6f). Continue bringing your left arm back
until your hand is level with your left shoulder (6g). Turn your right hand
palm up and flat, parallel with the earth (6f). Notice that your torso is
facing to the opposite side (S6). Step back with the right foot, taking care
to maintain your stance about a two fist width from your left foot, or about
shoulder width (6g-6h). Now turn your torso to the right, bringing your left
arm forward in a palm strike and your right arm backward as if grabbing an
opponent's arm and pulling (6h). Your left palm will now be the most
advanced hand (6h).
Repulse Monkey (3): Turn your right hand palm up and let it drop so
that your arm moves in an arc (6i). Continue bringing your right arm back
until your hand is level with your right shoulder (6j). Turn your left hand
palm up and flat, parallel with the earth (6j). Notice that your torso is
facing (N12) to the side (the same direction as you face when you first
begin, Raising the Chi. Step back with the left foot, taking care to maintain
your stance about a two fist width from your right foot, or about shoulder
width (6k-6l). Now turn your torso to the left, bringing your right arm
forward in a palm strike and your left arm backward as if grabbing an
opponent's arm and pulling (6l). Your right palm will now be the most
advanced hand (6l).
Repulse Monkey (4): Turn your left hand palm up and let it drop so that
your arm moves in an arc (6l-6m). Continue bringing your left arm back
until your hand is level with your left shoulder (6m). Turn your right hand
palm up and flat, parallel with the earth(6m). Notice that your torso is
facing to the opposite side (S6). Step back with the left foot, taking care to
maintain your stance about a two fist width from your right foot, or about
shoulder width (6n-6o). Now turn your torso to the right, bringing your left
arm forward in a palm strike and your right arm backward as if grabbing an
opponent's arm and pulling (6n-6o). Your left palm will now be the most
advanced hand (6o)."
- David Hann, Yang Style Short Form Tai Chi
7. Grasping the Sparrow's Tail - Left
Variations of names for this movement include: Grasp the Sparrow's Tail,
Grasping the Peacock's Tail, Grasp the Bird's Tail, Four Gates, Grasp the
Sparrow's Tail to the Left Side, Hold the Peacock's Tail, 拦雀尾左 : Lan Que
Wei Zou : Grasp the Bird's Tail Left.
"Grasping the Bird's Tail" is the most frequently occurring movement in the
Yang Style Long 108 Form. This movement consists of four parts: Ward
Off, Roll Back, Press and Push.

7a = 6o. Generally, one is moving in the direction of W9, to your left side,
in Movement 7.
Here is a detailed description of how to perform Grasping the Bird's Tail,

Left Mode (#7, 7a-7m) taken from the book "Illustrations of Tai Chi Chuan
Simplified" by Y. W. Chong, pp. 27-31:
"1. Raise the left hand arch-wise to the right (7a-7b) and stop it before
the right side of the waist (7c). At the same time bend the right hand
horizontally before the chest as if grasping a ball with both hands (7c).
Concurrently draw the left foot back and put it close to the right one (7b-
7c), with the left toes touching the ground (7c).
2. Lift the left hand outward in a bent manner to the left as if to ward
off a blow (7c-7e) and bow it horizontally at the level of the shoulders
(7e). At the same time swing the right hand downward to the right (7d-7e)
and put it beside the right thigh (7e). At the same time stretch the left foot
out and bow it forward (7d-7e). The eyes are looking at the left forearm
(7e). [Ward Off Left (Peng Zuo) I]
3. Stretch the left hand forward, turning its palm downward (7f).
Concurrently turn the right palm upward and stretch it forward until it
comes below the left wrist (7f). Then pull the two hands downward past
the abdomen and swing them up backward to the right until the right hand
comes to the height of the shoulders with its palm upward (7f-7g) and the
left hand comes before the chest with its palm facing inward and the elbow
bend horizontally (7g). At the same time shift the centre of gravity to the
right foot (7g). The eyes are looking at the right hand (7g). [Roll Back
(Lu) II]
4. Draw the right hand back and put it at the inside of the left wrist
(7g). Push both hands forward with the left palm inward and the right one
outward (7h-7i). At the same time bow the left leg forward (7h-7i). The
eyes are looking at the left wrist (7i). [Press (Ji) III]
5. Separate both hands at the distance of the breadth across the
shoulders with both palms facing downward (7j-7k). Then lower the upper
body slightly backwards (7k), shifting the centre of gravity to the right foot
(7k). At the same time draw both hands back to the two sides of the waist
with both palms facing forward slightly to the ground (7k-7l). The eyes are
looking forward horizontally (7l).
6. Push both hands forward and upward (7l-7m). At the same time bow
the left leg forward (7m). The eyes are looking forward. [Push (An) IV]"
- Y. W. Chong
I. Ward Off Left (Peng Zuo) (7b-7e) Inhale 7b-7c, and exhale 7d-7e.
Turn torso to the left towards W9 (7e).
II. Roll Back (Lu) (7f-7g) Inhale 7e-7g. Turn torso to right towards N12
(7g). The hand movements for Roll Back are not shown clearly in the the
above illustrations (7f-7g). Look at right hand in the direction of NE2.
III. Press (Ji) (7h-7i) Inhale 7g-7h, and exhale 7h-7i. Torso facing W9
(7i). Turn torso to the left towards W9 (7i). The right palm presses against
the left forearm. The left palm faces the body.
IV. Push (An) (7j-7m) Face W9. Push both hands, palms forward,
towards W9 (7m). Inhale 7j-7l, and exhale 7l-7m. Torso faces W9 (7m).
7e. Ward Off, Peng, Peng Jin, in Grasping the Sparrow's Tail, Left Side
7i. Press, Ji, Ji Jin, in Grasping the Sparrow's Tail, Left Side
7m. Push, An, An Jin, in Grasping the Sparrow's Tail, Left Side
8. Grasping the Sparrow's Tail - Right
Variations of names for this movement include: Grasp the Sparrow's Tail,
Grasp the Bird's Tail, Four Gates, Grasp the Sparrow's Tail to the Right Side,
Hold the Peacock's Tail, 拦雀尾右: Lan Que Wei You : Grasp the Bird's Tail
Right.
The general direction of movement is in a straight line from W9 towards E3

"Grasping the Bird's Tail" is the most frequently occurring movement in the
Yang Style Long 108 Form. This movement consists of four parts: Ward
Off, Roll Back, Press and Push.
8a = 7m. Generally, one is moving in the direction of E3, to your right side,
in Movement 8.
Here is a detailed description of how to perform Grasping the Sparrow's Tail
- Right (#8, 8a-8o) taken from the book "Tai Chi Ch'uan and Qigong:
Techniques and Training" by Wolfgang Metzger and Peifang Zhou, pp. 106-
109:
"Assume starting position (8a = 7m): Arch steps to the left. Left foot
load about 70 percent; right foot about 30 percent (8a). Shift weight to the
right foot; left foot rotates on the heel by 90° to 120° to the inside (8b). At
the same time - with gently held, slightly rounded arms - the hands move
with the upper body to the right (8b). Slowly bend arms, with right hand
moving in an upward arc (8b-8c), and assume the ball-holding position in
front of the right side of the body (8c-8d). While in the ball-holding
position, the right foot is pulled towards the left without the toes touching
the ground (8d).
1. Ward Off, Right Side. Peng Movement: With an arched step to the
right, pull the left hand as in Form 2 ("Parting Horse's Mane") in an arc
down to hip level (8e-8f), while the right forearm - different from Form 2 -
moves at a left angle in an arc forward and up (8e-8f) until level with the
chest (8f), harmoniously coordinating it with the rotation of the body (8d-
8f) and the shifting of the weight (8e-8f). Position (8f) is the starting point
for the second part of this form. [Ward Off Right (Peng You) I]
2. Lu Movement: This starts with a slight rotation of the body to the

right SE4 (8g), not shown in the illustration. While the body rotates to the
right, hands are rotating to face each other, the right hand moving towards
the right. Both hands - while shifting the weight to the left leg (8f-8g) and
rotating the body to NW11 - move in an arc down to the right hip level
(8g). [Roll Back (Lu) II]
3. Ji Movement: Preceded by a small reaching back movement (8h),
move the left hand towards the left; both hands cross at the wrists and are
pushed forward and out (8i-8k). When pushing forward, shift the weight
again to the right leg (8k). [Press (Ji) III]
4. An Movement: at the conclusion of the Ji movement (8k), turn the
hands so that they are crossed (8l) with the palms facing down, right hand
below the left (8l). As the weight is shifted to the back left leg (8m-8n) -
the toes of the right foot raised slightly off the ground (8n) - the crossed
hands separate again and are pulled towards the body by the elbows (8m-
8n). They are then - with a slight shift of of the body's weight (8n-8o) -
pushed forward (8n-8o). Do not straighten your arms out in the end
position (8o). [Push (An) IV]."
- Wolfgang Metzger and Peifang Zhou
I. Ward Off Right (Peng You) (8a-8f) Inhale 8c-8d, and exhale 8e-8f.
Turn torso to the right towards E3 (8c-8e).
II. Roll Back (Lu) (8f-8h) Inhale 8g-8h. Turn torso to right towards N12
(8h). The hand movements for Roll Back are not shown clearly in the the
above illustrations (8f-8h). Look at right hand in the direction of NW10.
III. Press (Ji) (8j-8k) Inhale 8h-8i, and exhale 8j-8k. Torso facing E3
(8k). Turn torso to the right towards E3 (8i-8k). The left wrist presses
against the inside of the right forearm. The right palm faces the body.
IV. Push (An) (8l-8o) Push both hands, palms forward, towards E3 (8n-
8o). Inhale 8m-8n, and exhale 8n-8o. Torso faces E3 (8o). Both palms
face away from the body.

8f. Ward Off, Peng, Peng Jin, in Grasping the Sparrow's Tail, Right Side
8k. Press, Ji, Ji Jin, in Grasping the Sparrow's Tail, Right Side
8o. Push, An, An Jin, in Grasping the Sparrow's Tail, Right Side

Bluff, California
9. Single Whip
Variations of names for this movement include: Simple Whip, Whip, Holding
the Whip in One Hand, Holding a Single Whip, 单鞭 : Dan Bian.

in Movement #9.
From the Push phase (9a) at the end of the Grasping the Sparrow's Tail
movement (9a = 8o), begin to rotate the arms from the left side to the
right side. The arms draw across the body at about chest height (9a-9c).
After the arms reach the left side (9c), then they rotate back to the right
side (9c-9d). The waist faces N12 (9c). As the right arm gets to the right
side (9d) then the hand extends in the direction of NE1 (9e) and the hand
is shaped into a beak style (thumb touches the other fingers and all fingers
point down) (9e). The left arm is drawn up to the face level, with the palm
facing the face (9e). As the right hand forms into beak, the left leg steps to
the right, bringing the left foot fairly close to the right foot (9d-9e), and the
left toe touching the ground (9e). As the left leg lifts and is placed to face
W9, the left hand opens out towards W9 (9e-9f). As the body settles into a
left bow stance (9g), the left hand pushes forward, palm facing out. We
end in Single Whip (9g) with the waist facing NW11, in a left bow stance,
pushing with the left palm in the direction of W9, with the right arm lifted
and pointing towards NE1, beaked right hand, and looking towards W9
(9g). Inhale 9d-9e, and exhale 9f-9g.
9g. Single Whip, Dan Bian
Return to Index for Sections or Proceed to Third Section (Movements 10 -

15)
Third Section of Standard Simplified 24 Form

T'ai Chi Ch'uan (Yang Style)
Movements 10 - 15
10. Waving Hands Like Clouds
Variations of names for this movement include: Moving Hands Like Clouds,
Waving Hands Like Clouds, Cloud Built Hands, Wave Hands in Clouds, Cloud
Hands 云手 : Yun Shou.
The whole Cloud Hands (Yun Shou) movement flow is from the left to the
right, from E3 towards W9.
Cloud Hands is a gentle flowing movement that is rather complicated to

describe. Please study the recommended online videos to see how the
series of postures in this particular movement are performed.
From the Single Whip position (10a = 9g) begin to turn the torso to the
right side (10a-10e) until the front of the body is facing N12 (10c). At the
same time as the torso turns toward the right side, the right hand remains
outstretched (10b-10c). The left hand moves downward and then upwards
toward the right side (10b-10c) until it reaches the level of the head (10d).
The weight moves into the bent right leg (10c). The head turns and looks
towards the right side E3 (10d).
The left hand, palm facing the body, remaining at about face level, moves
across the body towards the left side (10d-10f). The right hand, at about
waist level, palm facing the body, moves across the body towards the left
side at the same time as the left hand moves (10e-10f). The waist turns to
move the arms more than the shoulders move the arms (10e-10f). Turn
the waist and move the arms until you reach the left side and are looking
towards W9 (10f).
Step with the right leg and move it closer to the left leg as the arms move
to the far left position W9 (10e-10f). Switch the position of the arms by
moving the right arm to about face level (10e-10f), and the left arm down
towards the waist level (10f). This completes the first part of the Cloud
Hands movement by moving from the far left (10a) to the far right (10c)
and then from the far right (10c) to the far left (10f) in a gentle flowing
manner (10b-10f), moving the hands like floating clouds.
From the far left position (10f) with the right hand high (10f) and the left
hand low at waist level (10g), with both palms facing the body, move both
arms to the right across the body (10g-10h). The waist turns to move the
arms more than the shoulders move the arms (10f-10h). Turn the waist
and move the arms until you reach the far right side and are looking
towards E3 (10h). When you reach the far right, exchange the arms by
bringing the left arm up to about face level (10i) and the right arm down to
about waist level (10i-10j), and at the same time step the left leg to the left
W9 (10h-10i). Now begin to move the left arm across the body to the left
side at about face height, palm facing the body (10i-10k), at the same time
as the right arm drops down to about waist level (10i-10j) and moves
across the body, palm facing inward, to the far left side (10j-10k). When
the left hand reaches the far left side (10j), lift and step with the right leg
towards the left leg (10j-10k). This completes the second part of the Cloud
Hands movement by moving from the far left (10f) to the far right (10i)
and then back to the far left (10k) in a gentle flowing manner, moving
hands like floating clouds.
From the far left position (10k) with the right hand high (10k) and the left
hand low at waist level (10l), with both palms facing the body, move both
arms to the right across the body (10k-10n). The waist turns to move the
arms more than the shoulders move the arms (10k-10n). Turn the waist
and move the arms until you reach the far right side and are looking
towards E3 (10m). When you reach the far right, exchange the arms by
bringing the left arm up to about face level (10n) and the right arm down to
about waist level (10m-10n), and at the same time step the left leg to the
left W9 (10m-10n). Now begin to move the left arm across the body to the
left at about face height, palm facing the body (10n-10p), at the same time
as the right arm drops down to about waist level (10m-10n) and moves
across the body, palm facing inward, to the far left side (10n-10p). When
the left hand reaches the far left side (10p), lift and step with the right leg
towards the left leg (10o-10p). This completes the third part of the Cloud
Hands movement by moving from the far left (10k) to the far right (10m)
and then back to the far left (10p) in a gentle flowing manner, moving
hands like floating clouds.
10f. Waving Hands Like Clouds
11. Single Whip
Variations of names for this movement include: Simple Whip, Whip, Single
Whip, Holding the Whip in One Hand, 单鞭 : Dan Bian.
From the last posture of Cloud Hands (10p = 11a), step forward with the
right foot a small step (11b). Begin to rotate the arms from the left side to
the right side. The arms draw across the body at about chest height (11a-
11c). After the arms reach the left side (9c), then they rotate back to the
right side (11c-11e). The waist faces N12 (11c). As the right arm gets to
the right side (11d) then the hand extends in the direction of NE1 (11d)
and the hand is shaped into a beak style (thumb touches the other fingers
and all fingers point down) (11e). The left arm is drawn up to the face
level, with the palm facing the face (11d). As the right hand forms into
beak, the left leg steps to the right, bringing the left foot fairly close to the
right foot (11c-11d), and the left toe touching the ground (11d). As the left
leg lifts and is placed to face W9, the left hand opens out towards W9 (11d-
11e). As the body settles into a left bow stance (11f), the left hand pushes
forward, palm facing out (11e-11f). We end in Single Whip (11f) with the
waist facing NW11, in a left bow stance, pushing with the left palm in the
direction of W9, with the right arm lifted and pointing towards NE1, beaked
right hand, and looking towards W9 (11f). Inhale from 11b-11d and exhale
from 11e-11f.
11f. Single Whip, Dan Bian

12. Pat the Horse on the Back
Variations of names for this movement include: High Pat on Horse, Patting
the Horse's Neck While Riding, Stroke the Horse From Above, Asking for
Directions While Riding a Horse, Pat the Horse's Back, Pat the Horse on the
Back, 高探马 : Gao Tan Ma : High Pat on Horse.
From Single Whip (12a), draw the right foot forward a half-step (12b). The
right hand changes from a beaked hand into an open hand (12b). The right
arm moves forward at about face level from right to left in the direction of
W9 (12b-12c), and ends with palm facing out in front of the body at face
level. The torso turns to the left and ends facing W9 (12c-12d). The right
hand stops at face level, with the palm facing out and away (12d). The left
hand moves in a downward arc (12c-12d) to the Dan Tien level, and ends
with the left palm facing up (12d). The left leg is in an empty toe stance
(12d) The body is facing in the direction of W9 (12d). The final position is
called High Pat on Horse (12d). Inhale at 12c and exhale at 12d.
12d. High Pat on Horse, Pat the Horse on the Back
13. Kick with Right Heel
Variations of names for this movement include: Right Heel Kick, Kicking
Straight Right Mode, Kicking with the Right Heel, 右蹬脚 : You Deng
Jiao: Right Heel Kick.

in Movement #13. Please study the recommended online videos to see
how the series of postures in this particular movement are performed.
Lift left leg and step forward (13a-13b). Circle both hands outward in a
circle and down (13b-13c). Step with right leg forward to bring the right
foot next to the left foot (13c-13d). At the same time, circle both hands
upwards and bring the right hand in front of the left hand, crossing the
hands in front of the face (13d-13d). Left the right leg as both hands move
away from each other towards the sides (13e), palms facing out and fingers
up (13f). Turn the body slightly to the left so that instead of your waist
facing W9 it faces SW7. Kick with the left heel in the direction of NW10
(13f). Inhale 13c-13d, and exhale 13e-13f.
Some persons may not be able to kick high with a straight right leg and
right toe drawn back - a right heel kick (13f). Instead, substitute a toe
kick, while kicking lower if necessary, or bending the knee if necessary.
Don't let the inability of executing a movement perfectly, according to a
standard, prevent you from practicing Taijiquan. Adapt accordingly to
accommodate for injuries, balance problems, inflexibility, or weakness. Be
practical and smart; and, make reasonable adjustments. Keep practicing,
and you will probably see steady improvements, increased strength, and
greater flexibility.
13f. Kick with Right Heel
14. Hitting Your Opponent's Ears with Both

Fists
Variations of names for this movement include: Box Ears, Box Opponent's
Ears with Both Fists, Strike to Ears with Both Fists, Strike to Temple with
Both Fists, 双峰灌耳 : Shuang Feng Quan Er : Twin Fists Strike Opponents
Ears.
The general direction of movement is in a straight line from E3 towards

NW10 in Movement #14.
.
From the Right Heel Kick position (14a = 13f), draw the right knee back
into the body to waist level (14a-14b). Draw both hands down and bring
the elbows to the sides of the body, closing the open hands into fists and
holding the hands level with the knee (14b-14c). Step forward with the
right leg (14c-14d) in the direction of NW11. Circle the arms outward from
the body (14d), and then draw both fists towards the head level of an
imaginary opponent to strike the opponent's temples with both fists (14d-
14e). Settle into a right bow stance (14e). The imaginary opponent is in
the direction of NW10 or NW11 (14e). Look intensely at the imaginary
opponent. Inhale 14b-14d, and exhale 14d-14e.
14e. Hitting Your Opponent's Ears with Both Fists
15. Kick with Left Heel
Variations of names for this movement include: Turn Around, and Kick with
Left Heel; Left Heel Kick, Turn Around and Kick with Left Heel, 左蹬脚 : Zuo
Deng Jiao : Left Heel Kick.
The Direction of Movement is reversed. Move backward in a straight

line from NW10 (15a) in the direction of E3 (15b-15g). Please study the
recommended online videos to see how the series of postures in this
particular movement are performed.
Turn 270 degrees clockwise, face to NE2. Cross and separate hands at
face, heel kick with left foot. Left arm in front and right arm in back at
shoulder height. Inhale 15c-15e, exhale 15f-15g.
15g. Kick with Left Heel
Return to Index for Sections or Proceed to Fourth Section (Movements 16

- 19)
Fourth Section of Standard 24 Form

Taijiquan (Yang Style)
Movements 16 - 19
16. Snake Creeps Down Left Leg, Golden

Rooster Stands on Left Leg
Variations of names for this movement include: Squat Down on Right Leg,
Snake Creeps Down Left Leg: Crooked Whip to Right Side: Squat on Right,
Climb Down Left; Golden Rooster Stands on One Leg, Left Down One-leg
Stand, 下势 : Xia Shi : Snake Creeps Down, 左金鸡独立 : Zuo Jin Ji Du Li :
Golden Rooster Stands on Left Leg.
The Direction of Movement is reversed. Move backward from in a

straight line from W9 in the direction of E3 (16a-16h). Please study the
16a = 15g. Squat down and balance on right leg (16d-16e). Right arm
draws back in single whip (16c), and right hand makes a beaked fist (16c).
Extend left leg low to E3 (16e). Draw the left arm down along inside of left
leg towards left ankle ... the snake creeps down (16d-16e). Stand up on
left leg (16f-16h). Draw right leg up until level with hip (16h). Right elbow
is over right knee, right had pointing up (16h). This final posture, facing
E3, is called "Golden Rooster Stands on Left Leg, Golden Bird Standing
Alone" (16h).
16e Snake Creeps Down Left Leg
16e Snake Creeps Down Left Leg
Golden Rooster Stands on Left Leg
16h. Golden Rooster Stands on Left Leg

17. Snake Creeps Down Right Leg, Golden
Rooster Stands on Right Leg
Variations of names for this movement include: Squat Down on Left Leg,
Snake Creeps Down Right Leg; Crooked Whip to the Left Side: Squat on
Left, Climb Down Right; Golden Rooster Stands on One Leg, Right Down
One-leg Stand, 势 : Xia Shi : Snake Creeps Down, 右金鸡独立 : You Jin Ji Du
Li : Golden Rooster Stands on Right Leg.

(17a-17h). Please study the recommended online videos to see how the
17a = 16h. Squat down and balance on left leg (17d-17e). Left arm draws
back in single whip, and left hand makes a beaked fist (17c). Extend right
leg low to E3 (17d-17e). Draw the right arm down along inside of right leg
towards ankle ... the snake creeps down (17d-17e). Stand up on right leg
(17g-17h). Draw left leg up until level with hip (17g-17h). Left elbow is
over left knee, left had pointing up (17h). This final posture, facing E3, is
called "Golden Rooster Stands on Right Leg, Golden Bird Standing Alone"
(17h).
17e Snake Creeps Down Right Leg
Golden Rooster Stands on His Right Leg

17h Golden Rooster Stands on His Right Leg
18. Fair Lady Works the Shuttles
Variations of names for this movement include: Throwing the Loom to the
Left Side and Right Side, Shuttle Back and Forth, Two Corners, Work at
Shuttles on Both Sides, Jade Maiden Works the Shuttles, 玉女穿梭 : Yu Nu
Chuan Suo : Fair Lady Works at Shuttles.

(18a-18m). Please study the recommended online videos to see how the
18a = 17h. From "Golden Rooster on Right Leg (18a) step left foot forward
and diagonally (18b-18c), draw right foot to left foot (18e), step out with
right foot diagonally to right (18f-18g). Raise right arm to block out above
head (18g-18h), palm facing out. Left palm strike (18h). Right leg bow
stance (18h).
Bring left leg up by right leg (18h-18j), and bring arms to chest (18i). Step
diagonally to the left side with left foot (18k-18l). Raise left arm to block
out above head, palm facing out (18k-18m). Right palm strike (18m). Left
leg bow stance (18m).
Here is a description of how to perform Fair Lady Works the Shuttles

("Works at Shuttles") (#18, 18a-18m) from the book 'Tai Chi for Health:
The 24 Simplified Forms" by Cheng Zhao and Don Zhao, p.126:
"Form 18. Fair Lady Works at Shuttles (Left and Right Sides.).
(1) Step forward on your left foot; shift your body weight onto the left
leg (18b-18c). Draw you right foot forward in such that the toes touch the
ground beside your left foot (18c-18d). At the same time, your arms hold a
large ball in front of your chest with the left hand above the right (18e).
Face NE2 (18e).
(2) Rotate your waist to the right and place your right foot forward with
the right heel touching the ground first (18e-18f). Then shift 70% of your
body weight onto the right leg and from a right bow stance (18h). At the
same time, rotate the right arm up so the hand is level with your forehead
and the palm faces out (18h). Face SE4 (18h). [Inhale 18e-18f, exhale
18g-18h.]
(3) Shift your body weight back to the left leg, and rotate your waist
slightly to the right (18i-18j). Shift your body weight back to the right leg,
drawing your left foot up to rest beside your right foot with the toes
touching the ground (18j-18k). At the same time, both arms hold a large
ball in front of your chest with the right hand above the left (18k). Face
SE4 (18k).
(4) Rotate your waist to the left and place your left foot forward with the
left heel touching the ground first (18l-18m). Then shift 70% of the body
weight onto the front leg forming a left bow stance (18m). At the same
time, rotate the left arm up so the hand is level with your forehead and the
palm faces out (18l-18m). Face NE2 (18m)." [Inhale 18j-18k, and exhale
18l-18m.]
- Dr. Cheng Zhao
18h Fair Lady Works the Shuttles to the Right Side
18m Fair Lady Works the Shuttles to the Left Side
19. Pick Up the Needle from the Bottom of

the Sea
Variations of names for this movement include: Pick Up Needle from Bottom
of the Sea, Needle at Bottom of the Sea, Find the Needle at the Sea
Bottom, Reach for the Moon in the Lake, 海底针 : Hai Di Zhen : Needle at
Sea Bottom.
in Movement #19.
From the last posture of "Fair Lady Works the Shuttles" (18m = 19a), begin
by stepping forward a half step with the right leg (19a). The right hand
moves back and up to the right (19a) until it is drawn up to around face
level on the right side (19b). The left hand moves down in an arc until it
comes to stop at about waist height over the left leg (19a-19b). Lift up the
left leg and step forward a half step into a left toe stance (19b-19c). Settle
the body weight into the right leg (19c). Reach down with the right hand,
fingers pointing downward, until the right hand is below the waist. Face the
body in the direction of E3 (19c). Inhale 19a-19b, exhale 19c.
19c Pick Up the Needle From the Bottom of the Sea
Return to Index for Sections or Proceed to Fifth Section (Movements 20 -

24)
Fifth Section of Standard Simplified 24 Form

Tai Chi (Yang Style)
Movements 20 - 24
20. Flashing the Arms Like a Fan
Variations of names for this movement include: Flashing the Arms, Fend Off
and Push Away with Arms, Unfolding Arms Like a Fan, Fan Through the
Back, Flashing the Arms, Shunting with Both Hands Fanned, 扇通背 : Shan
Tong Bei : Fan Through the Back.

in Movement #20.
From the final posture of "Pick Up the Needle from the Bottom of the Sea"
(19c = 20a), begin by lifting the left leg up and then stepping forward onto
the left heel (20b-20c). Lift the left hand and move it forward towards E3,
fingers upward, palm facing S6 (20b-20c). The right hand moves up and
back to the left, finishing above head level, palm facing S6, fingers pointing
upward (20c-20d). Sink the body weight into the left leg, and take a left
bow stance (20c-20d). Inhale 20a-20c, and exhale 20c-20d.
20d Flash the Arms Like a Fan, Fan Through Back
Simplified Tai Chi 24 form demo (YMAA T…

T…
21. Deflect, Parry and Punch
Variations of names for this movement include: Turing Around, Warding Off,
Punching; Turn, Intercept and Punch; Turn Body, Shoulder Strike, Back Fist,
Deflect, Parry, and Punch, Turn to Deflect Block and Strike, 进步搬拦捶 : Jin
Bu Ban Lan Chui : Step Forward, Parry Block and Punch.

(21a-21h). Exhale on the punch (21g-21h). Please study the
21a = 20d.
Here is a detailed description of how to perform Deflect, Parry and Punch

(#21, 21a-21h) taken from the very useful narrative document by David
Hann:
"Turn, Intercept, and Punch: Turn to the right on your left heel so that
you are facing to your rear, looking over your right shoulder (21b). Your
left hand is held, palm facing out, at least a hand's width from your head.
Your right hand is formed into a fist, held about chest level, with the elbow
below the fist (21c). Step out with your right foot and strike out and
downward with the back of your fist (21d). Step up to your right foot with
your left foot, toe down, heel up (21e). Bring your right fist back to your
right waist (21f). Bring your left arm across your body as if blocking an
opponent's punch and bring your left hand, palm open, facing and in front
of your right fist (21f). Step forward with the left foot (21g) and punch
with your right fist (21g-21h), moving it over your left hand, which is now
turned flat, palm up (21h)."
- David Hann, Yang Style Short Form Tai Chi
21e Parry, Left Leg Steps Forward (21e, 21f, 21g), Punch with Right Fist
21e, 21f, 21g Could be a time for Fa Jin power punch, like Cover Hands and Strike
with Fist or Double Cannon Fists in the Chen Style Taijiquan. However, Yang Style of
Taijiquan is much more reserved in its expression of speed or power.
22. Apparent Close and Push
Variations of names for this movement include: Clearing Cross Block and
Pushing, As if Blocking and Closing, Appears Closed, Withdraw and Push,
Closing a Door, 如封似闭 : Ru Feng Si Bi : Apparent Close Up.

(22a-22g).
From the end of Deflect, Parry and Punch (21h = 22a), begin by drawing
the left hand under the right hand from the forearm towards the right hand
(22a-22b). Both hands come together in front of the body facing W9
(22c). Draw both arms backwards towards the body (22d-22e) as the
weight shifts backwards into the right leg (22d). As both hands reach the
waist (22e) the weight is in the back right leg (22e) and the left toe rises
(22e). Begin to move forward again in the direction of W9, drawing the
weight into the left leg and taking a left bow stance (22f-22g). Both arms
Push (An) forward, palms out, elbows bent, pushing in the direction of W9.
The waist faces W9 (22g) and the eyes gaze towards an imaginary
opponent in front of you (22g). Inhale 22c-22e, and exhale 22f-22g.
22e, 22f, and 22g could be a time for Fa Jin power Push, An Jin with a lot of muscular
li power, like Cover Hands and Strike with Fist or Double Cannon Fists in the Chen
Style Taijiquan. However, Yang Style Taijiquan is more reserved in the expression of
speed or power. Slower, rising up from the lowered Earth 22e, pushing up and
outward 22f and 22g. Power of back and front legs combined to empower and
accelerate An Jin application (Push, An).
22g Push, An
23. Cross Hands
Variations of names for this movement include: Crossing Your Hands in

Front of Chest, Close the Door, Cross Hands, Cross Your Hands,十字手 : Shi
Zi Shou : Cross Hands.
Begin from the Push (An) position (23a = 22g. Gradually turn the front of
the body to the right so as to face N12 (23a-23b). Draw the right hand in
an arc out and across to the left (23b). Draw the weight into the right leg
(23c). Open the arms wide to both sides (23c), palms facing forward, arms
about shoulder height. Step the right foot back to shoulder width stance
(23d). Draw both arms down in an arc (23d) then up to cross the hands in
front of the chest, holding the right hand in front of left hand (23e). Face in
the direction of N12 (23e). Inhale at 23b-23c, and exhale at 23e. At 23e
reemphasize rooting into the earth, yin enery downward, strong central
equilibrium (zhong ding), power poised, protecting the heart.
23e Cross Hands
24. Closing Posture of Taijiquan
Variations of names for this movement include: Conclusion, Concluding

Posture, Taiji Ending, Ending Posture, Closing Posture of Taijiquan, 收式 :
Shou Shi : Closing.
From the final posture of the "Cross Hands" movement (23e = 24a), begin
by moving both arms down and outward (24a) until they reach the waist
level (23a-24b). The arms continue downward until they are fully extended
downward, hands resting against the sides of the thighs (24c). Step to the
right with the left leg (24c) until the left foot is immediate beside the right
foot (24d). The final position is identical to posture 1a. Keep in mind all
the principles discussed for the posture 1a. You have now finished a full
performance of the Tai Chi 24 Form. Inhale at 24a, exhale at 24c. Inhale
at 24c, exhale at 24d. The body is facing in the direction of N12, as it was
in posture 1a.
24d. Ending Posture of 24 Form Taijiquan, Wuji, Standing Meditation Posture

PDF Format, 11Kb
Chart of 24 Form: B&W Drawing of Movement Sequence (Stepping

Diagram) [170Kb, .jpg, 1008px x 591px]
The Stepping Chart show above came from Zhang Fuxing's "Handbook of
T'ai Chi Ch'uan Exercises," Samuel Weiser, 1996, p. 65. 9"w x 6"h.
Standing Meditation: Lessons, Bibliography, Quotations, Resources.
Research by Mike Garofalo.
Quotations
Taijiquan: Standard Simplified National 24
Taijiquan Form
Standard Simplified Version, 24 Movements, 1956, Yang Style
Taijiquan
"While making a stride, it is as quietly as a cat walks, and while putting

forth strength the exertion is so mild that it looks like reeling off raw silk
from a cocoon. The movements, like clouds floating in the sky, are spry
and light, but well-balanced and steady. Motion is even and fluid, the
muscles neither stiff nor rigid. Breathing should be deep and even ... the
mind is tranquil but alert, with consciousness commanding the body. In
practicing T'ai Chi Ch'uan it is essential that movements be guided by
consciousness and that there be stillness in movement - a unity of stillness
and motion."
- Official Chinese instruction manual for the 24 movement short
form, quoted by Howard Reid in his book "The Way of Harmony," p. 90.
"The China National Forms developed by China's State Physical Culture and
Sports Commission was a result of Chairman Mao's call for the nation to use
sport to increase physical well-being. In 1956 a research team extracted
24 steps from the Yang style Taijiquan and rearranged these into the 24
Steps Simplified Taijiquan. The process took six years."
- Davidine Sim and David Gaffney, Chen Style Taijiquan, 2002, p. 27.
Thousands of People Doing the Tai Chi 24 Form
"In order to popularize Taijiquan, the Chinese National Sports Committee

authorized the country's four most renowned Taijiquan teachers to compose
the 24 Forms Taijiquan. It is based mainly on the Yang style, eliminating
many repetitions and retaining most of the essential principles of Taijiquan.
The 24 Forms is easier to learn and shorter to practice. The whole set
takes around 5 minutes. A busy person in this modern age can do three
rounds in 20 minutes (including warm up exercises). This will be quite
adequate to improve and maintain good health. Most clinical studies of
the benefits of Taijiquan are based on people practicing this set of forms.
The 24 Forms very quickly became the most popular form in the world."
- Paul Lam, An Evaluation of the Combined 42 Forms, Tai Chi, Vol 18, No.
5, October, 1994, pp.26-28.
Cloud Hands Blog
Li Tian-Ji (1914-1996) "At the request of Chou En-Lai, China's Prime

Minister, Li Tian-Ji formed the committees of which he was chairman, to
create the 24 Step Simpified Taijiquan, 32 Sword Routine, 66 Combined
Routine, 48 Combined Routine and the 88 Yang Style Routine." Li Tian-Ji is
the uncle of Professor Professor Li Deyin, one of the creators of the 42 Form
Taijiquan competition routine.
“Recognition of somatic training as an essential means towards

philosophical enlightenment and virtue lies at the heart of the Asian
practices of hatha yoga, Zen meditation, and T’ai Chi Ch’uan. As Japanese
philosopher Yuasa Yasuo insists, the concept of “personal cultivation,” or
shugyō (an obvious analogue of “care of the self’), is presupposed in
Eastern thought as “the philosophical foundation” because “true knowledge”
cannot be obtained simply by means of theoretical thinking, but only
through ‘bodily recognition or realization’ (tainin or taitoku). From its very
beginnings, East-Asian philosophy has insisted on the bodily dimension of
self-knowledge and self-cultivation. When the Confucian Analects advocate
daily examining one’s person in the quest for self-improvement, the word
translated as “person” is actually the Chinese word for body (shen 身).
Arguing that care of the body is the basic task and responsibility without
which we cannot successfully perform all our other tasks and duties,
Mencius claims, “The functions of the body are the endowment of Heaven.
But it is only a Sage who can properly manipulate them.” The classic Daoist
thinkers Laozi and Zhuangzi similarly urge the special importance of
somatic care: “He who loves his body more than dominion over the empire
can be given the custody of the empire [Laozi, C17].” “You have only to
g y p y
take care and guard your own body .. and other things will of themselves
grow sturdy;” the Sage is concerned with the means by which to keep the
body whole and to care for life”; “being complete in body, he is complete in
spirit; and to be complete in spirit is the Way of the Sage (Zhuangzi).”
- Richard Schusterman, Body Consciousness, 2008, p.18
"The 24 posture Simplified Form of Tai Chi Chuan, sometimes called the
"Beijing form" for its place of origin, is the result of an effort by the Chinese
Sports Committee which, in 1956, brought together four tai chi teachers to
create a simplified form of tai chi as exercise for the masses. The creators
truncated the Yang style hand form to 24 postures; taking between four
and eight minutes to perform and to give the beginner an introduction to
the essential elements of tai chi chuan, yet retain the traditional flavor of
Yang style's longer hand forms (generally 88-108 postures).[1] Henceforth
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. Due to this official promotion, the twenty-four form is most likely
the tai chi form with the most practitioners in China and the world over
(though no surveys have been performed)."
- 24 Simplified Form - Wikipeda
"At this period of wushu, the Nanking Central Kuoshu Institute in 1956
tasked the choreography of a Taijiquan routine what would be more suitable
for popular dissemination among the masses, in keeping with the
government's egalitarian agenda. The traditional forms were just too long
and time consuming to practice, and the traditional methods too arcane and
demanding for mass propagation. The challenge was to reduce the one
hundred-odd movements of the traditional Yang Style Taijiquan, prevalent
then, to its core, by removing the many repetitive movements as well as
the less essential ones. Thus, the 24-Form Taijiquan set was created.
Instrumental in this simplification effort was Li Tianji (1913-1996) who had
been appointed a wushu research fellow at the Institute. Under official
auspices, the 24-Form Taijiquan quickly became the standard form, taught
throughout China as part of physical education curriculum in schools and
colleges. It is perhaps the best know Taijiquan form in the world today. As
widespread as it is, the 24-Form is at best an abridged version of the
traditional Yang form, a synopsis of the art."
- C. P. Ong, Taijiquan: Cultivating Inner Strength, 2013, p. 7.
"Li Yulin tuvo dos hijos, Li Tianchi y Li Tianji. El primero optó por la carrera
de la medicina tradicional, mezclando sabiamente los conceptos clave de la
medicina, el Tuina (terapia manual) y las bases de las artes marciales y el
Qigong. El segundo ha llegado a ser conocido como "el Padre del Taijiquan
moderno", por su incansable labor en pro de la difusión del Taiji y por haber
participado en la confección de algunas formas famosas en todo el mundo,
como el Taijiquan simplificado en 24 movimientos (Jianhua Taijiquan).
Li Tianji (1914-1996) nació en el condado Anxin, provincia de Hebei, y
comenzó su aprendizaje de Wushu bajo la tutela de su padre, Li Yulin, a la
edad de siete años. Luego pasó a ser discípulo de Sun Lutang (1861-1933),
y de Li Jinglin, con quien estudió Wudang Jian. Graduado como profesor de
Wushu de la Academia Central a los diecisiete años, Li estaba convencido
de la utilidad del Taijiquan como herramienta para el mantenimiento de la
salud y la forma física. Fue así como llegó a ser el primer profesor que
fomentó la práctica del Taiji entre la gente mayor y enfermos, logrando
resultados altamente satisfactorios. Cuando el Taijiquan fue rehabilitado en
la década de los cincuenta, el gobierno chino estableció una Comisión
Estatal de Cultura Física y Deportes, y Li Tianji fue escogido como su
director. Fue así como a mediados de los cincuenta aparecieron los textos
de la forma simplificada en 24 movimientos de Taijiquan, la forma de 66
movimientos, la forma de espada simplificada en 32 movimientos y la
forma de 88 movimientos, todas ellas dictadas por el grupo de maestros
tradicionales dirigidos por el Maestro Li. También publicó, en 1980, un texto
comprehensivo sobre la espada de Wudang. Más adelante, el Wushu siguió
evolucionando, y Li Tianji siguió trabajando incansablemente en el
desarrollo de las artes marciales, llegando a ser considerado "Pionero de las
Wushu en la nueva China" y "Padre del Taijiquan contemporáneo", y se
premió toda su vida de esfuerzo otorgándole el título de "uno de los diez
mejores Grandes Maestros del Wushu". Hasta el día de su muerte, el
Maestro Li Tianji formó parte del cuadro de profesores del Instituto de
Educación Física y Deportes de Beijing.
Puesto que su trabajo ha consistido en enseñar Wushu durante toda su
vida, Li Tianji ha tenido grandes seguidores y alumnos. Entre los que
continúan la
tradición de la esgrima Wudang, cabe mencionar a su hija, Li Defang, y su
sobrino, Li Deyin (1938-), quien estudió Taijiquan y Wudang Jian con su tío,
y posteriormente pasó a ser alumno de Li Jingwu (estilo Chen), Xu Zhiyi
(estilo Wu), Sun Jianyun (estilo Sun) y Hao Jiajun (estilo Yang). Viajó a
Shaolin y Wudang Shan para profundizar en sus estudios. Actualmente, el
Maestro Li Deyin es vicepresidente de la Asociación China de Wushu y actúa
en las comisiones de investigación y desarrollo de nuevos materiales de
Wushu y Taijiquan, como formas de competición, arbitraje y edición de
textos."
- Wudang Jian
Mike Garofalo's Tai Chi Classes in Red Bluff, California
"To have something to promote and maintain the general health for the
large population, the Chinese government in Beijing designed in 1956 a
"simplified Taijiquan." They selected 24 postures from the Yang's series
without the essential characteristics of Taijiquan. In their written and TV
instructions, only the external forms are taught. This permits large scale
teaching. The result is that many persons do it either to rigidly or too
meekly. This was severely criticized by the prominent Taijiquan expert Li
Yaxin of Szechuan Province who trained with Yang Chengfu for 18 years.
While the government accomplished its original objective, the popular
appeal of this series did hinder the healthy development of the real art of
Taijiquan. This is one of the series Mr. Mozell called the "watered down
version." It is no more than a new set of continuous callisthenic
movements imitating certain external forms of Taijiquan."
- Master Wu, Ta-yeh, "Suppleness and Strength in Taijiquan," Internal
Arts, Vol. 3, No. 6, November, 1988, p. 8
"Li Tianji studied wushu from his father, Li Yulin, as well as from his
father's masters, Sun Lutang and Li Jinglin. He graduated from the
Shandong Wushu Institute, became a college professor, the executive of the
Harbin Wushu Federation, and the first chief coach of the China Wushu
Team. Li Tianji has been memorialized as one of the "Ten Best Wushu
Masters of China (Zhongguo Shi Da Wushu Mingshi). In 1956 Li Tianji
created the first standardized simplified taijiquan in Chinese history: 24-
Form Simplified Taijiquan and 32-Form Simplified Taiji
Sword. Both forms opened the door of taiji to novices and non-athletes, and
both are now extremely popular all over the world. For this, he earned the
title "Father of Contemporary Taijiquan."
- Siu-Fong Evans
"No school of Chinese martial arts is as well known and popular as

Taijiquan. It is suitable for both the young and the old, not only because
Taijiquan possesses special features of stretching, flexing the joints, softly
twining, exercising both the inside and the outside, dispelling diseases and
prolonging life, but it is also the martial art that best reflects Chinese
traditional philosophy. More and more people from other countries,
especially those interested in Chinese culture, are beginning to practice
Taijiquan. Taijiquan is becoming popular all over the world. Because of
this, Taijiquan has no national boundary and is beyond the category of
culture, and belongs to people everywhere."
- Fan Chun-Lei and A. Frank Shiery, Traditional Chen Style Taijiquan.
Tai Chi 24 Form Style
The Eight Active Ingredients of Tai Chi

"1. Awareness - including mindfulness and focused attention. Perhaps the
most fundamental ingredient underlying Tai Chi, the slow, deliberate
movements and attention to breathing, body positions, and sensations,
fosters acute self-awareness, a prerequisite to all other ingredients. The
emphasis on moment-to-moment awareness results in mindfulness and
improved focus.
2. Intention - including belief and expectations. Additional active

ingredients of imagery, visualization, and related cognitive tools alter
intention, belief, and expectation, and contribute significantly to the
therapeutic and physiological effects of Tai Chi.
3. Structural Integration - including dynamic form and function. Enhanced

integration within and between multiple structural and physiological
systems is another key active ingredient that underlies Tai Chi's therapeutic
effect. Biomechanically efficient shapes and patterns of movement have
functional consequences across many systems.
4. Active Relaxation - Tai Chi's circular, flowing motion helps shift the body
and mind into deeper levels of relaxation, and is a form of meditation in
motion.
5. Strengthening and Flexibility - Tai Chi provides moderate aerobic

training equal to levels obtained by walking at a moderate pace. The
integrated movements result in less strain, greater power with less effort,
and better balance. The slowness of the Tai Chi movements, in combination
with the slightly flexed stances and placing weight on one leg at a time for
sustained periods, leads to significant lower extremity strength training and
increased loading on the skeleton, which promotes strong bones. In
addition, slow, continuous, relaxed, and repetitive movement also results in
dynamic stretching, which enhances overall flexibility.
6. Natural Freer Breathing. More efficient breathing improves gas

exchange, massages body tissues, including internal organs, helps regulate
the nervous system, improves mood, and balances and moves Qi within the
body and between the body and the environment.
7. Social Support - including interaction and community. Being part of a

group has proven therapeutic value for various medical conditions, including
cancer, heart disease, depression and anxiety. In ongoing Tai Chi classes,
students develop a strong sense of community, and with rich interactions
and support from teachers and peers, often undergo and profound journey
of self-discovery.
8. Embodied Spirituality - including philosophy and ritual. Tai Chi creates a

practical framework for practicing living with a more holistic, Eastern
philosophy that integrates body, mind and spirit. It can also be a powerful
vehicle to add a spiritual dimension to your life. Also, the ritualistic practice
of Tai Chi may help amplify and sustain its therapeutic benefits."
The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body,
Strong Heart, and Sharp Mind. By Peter M. Wayne, Ph.D., and Mark L.
Fuerst. Boston, Shambhala Press, 2013. Index, detailed notes, 336
pages. A Harvard Health Publication. ISBN: 978-1590309421. VSCL.
'The Eight Active Ingredients of Tai Chi' are explained on pp. 30-65.
Mike Garofalo's Beginning Tai Chi Classes in Red Bluff,
California
"After reaching for the needle at the bottom of the sea,

I looked up, one summer's eve,
to see old Chang San-Feng open the garden gate,
and join me for Tai Chi.
We said not a word -

hands moving like clouds,
fingers grasping sparrow's tails,
faces smiling, feeling the sun drop,
glimpsing a half moon climbing the clear sky.
Time flowed without a ripple of memories,

Space embraced a crane cooling its wings,
Being began to sing
softly in tune with the moon.
My dusty black dog barked,

sensing something on the warm wind;
speaking her mind,
ears up.
Master Chang was gone.

Leaving one shoe on a beanpole, and
a page of poems -
mementos for mortals.
Two black butterflies

danced wing to wing
in love."
- Mike Garofalo, Encounters with Master Zhang Sanfeng
Cloud Hands Blog

Performance Times for a Complete

Performance
Of the Standard Simplified Taijiquan 24 Movement
Form, Yang Style
Time Performer Source
Master Paul
6:25 DVD 1999, UTube of DVD
Lam
4:44 M Deu Fu UTube 2007
Graceful Lady
4:37 UTube 2007
Master
Master Amin
6:06 UTube 2016
Wu
Master Helen
6:28 UTube 2015
Liang
Master Daniel
7:39 UTube 2016
Tan
Sifu May
4:48 UTube 2016
Chen
Master Liang,
5:47 Utube 2015
Shou-Yu
Playing Taijiquan with Others can accelerate your progress towards fitness,
vitality, strength of body and mind, and skillfully using your energies.
Strategies for Learning the

Standard
24 Tai Chi Form
Suggestions from Mike Garofalo
The general approach I would recommend is similar to that which I

recommended for learning the 32 Sword Form.
1. You must have a desire to learn, a drive to learn, and a passion for
learning and playing Taijiquan. You must have a motivation for learning
and a reason for learning, otherwise no tactics for learning will be of help
to you.
2. You might want to save this webpage to a folder on your hard drive.
Print out this webpage. Place the printout of this webpage in a three ring
binder. Keep your study notes while learning the 24 Taiji Form in your three
ring binder.
3. Purchase some instructional media (DVD or VHS format) to use to learn

the 24 Taiji Form. Here are my recommendations for some useful
instructional media to purchase:
Tai Chi: The 24 Forms. By Dr. Paul Lam. A 120 minute videotape or DVD
that teaches the Simplified 24 Form, Beijing 1956 version, Yang style T'ai
Chi Ch'uan. This excellent instructional videotape/DVD includes warm up
exercises, 6 qigong exercises, 7 movement drills, and extensive and clear
step by step instructions and numerous multi-angle demonstrations of the
24 postures in this popular short form. Dr. Lam, a family physician in
Australia, has won gold medals in international Taiji competitions, and has
published many good books, newsletters, articles, and produced many
fine Taiji instructional videotapes. VHS videotape (ISBN:1583500197) and
DVD version (ISBN: 1583501088). $30.00. Produced by WellSpring Media,
1999. Reviews VSCL.
Compact Tai Chi for Healing in Simplified Form 24. Instruction by Master
Jesse Tsao, San Diego, Tai Chi Healthways. Instructional DVD, 60 minutes.
$34.95. VHS version is also available. "Compact Tai Chi for Healing in
Simplified Form 24 is an easy-to-follow and slow-moving, yet powerful,
workout. Detailed instruction of each posture in front view and 3 repetitions
in back view are given. The self-healing aspects of each posture will surely
enhance your health and release your stress. At the end of the video,
Master Tsao also performs the standard routine of Simplified Tai Chi Form
24. Teaching is in English. (Difficulty: Beginner Level)."
24 Forms Tai Chi Chuan Simplified. Instruction and demonstration by

Master Jiang Jian-ye. Instructional DVD or VHS videotape, 120 minutes.
"This video teaches the standardized 24-movement form based on the Yang
style that has been popularized in China. Jiang demonstrates the form and
then teaches it step by step. Each form is taught with multiple views and
repetitions. There are reviews of segments and the form is demonstrated
multiple times at the end, front and rear." Available from Wayfarer
Publications Catalog.
4. I recommend you purchase a couple of good books to use when

beginning to study and learn the Tai Chi 24 Form. Most good beginning
texts provide little or no information on the martial arts (Quan) aspects of
Taijiquan. Here are my recommendations for some good books on the
subject of the Tai Chi 24 Form:
Tai Chi for Beginners and the 24 Forms. By Dr. Paul Lam and Nancy Kaye.
Balmain, NSW, Limelight Press, 2006. Index, references, 207 pages.
ISBN: 0977536114. VSCL. 00
The Yang Taiji 24-Step Short Form: a Step-by-Step Guide for all Levels. By
James Drewe. London and Philadelphia, Singing Dragon, 2011. 382
pages. ISBN: 9781848190412. VSLC.
Tai Chi for Health: The 24 Simplified Forms. By Cheng Zhao and Dan
Zhao. Indiana, Agilceed Books, 2006. 163 pages. ISBN: 0976118319.
There is also an instructional DVD to accompany this book by Cheng Zhao
and Don Zhao. Overview of 4 Form, detailed descriptions of each
movement, general principles, questions and answers, flow charts.
Hundreds of black and white photographs, illustrations, artwork, and
graphics. This is a much better book than the 32 Sword Form book by the
same authors. Dr. Cheng Zhao is a full professor at Indiana State
University. VSLC.
Tai Chi Chuan: The Chinese Way. By Foen Tjoeng Lie. New York, Sterling
Publishing Co., 1988. 126 pages, black and white illustrations, index.
ISBN: 0806968265. Excellent photos of Mr. Lie doing the form,
informative descriptions, and a good introduction. VSLC.
Tai Chi for Body, Mind and Spirit: A Step-by-Step Guide to Achieving
Physical and Mental Balance. By Eric Chaline. New York, Sterling
Publishing Co., 1998. $14.95. Index, 127 pages. ISBN: 0806963212.
Detailed Instructions and lovely color photographs for the 24 movement
standard short form. Includes some qigong exercises. VSLC.
5. View some of the online videos of persons doing the 24 Taiji Form.
6. Practice, practice, practice.
7. Memorize the names of each movement in the 24 Tai Chi Form and the
numbered order of the movements from 1 to 24. Print out my list of the
names of the movements: Standard Simplified 24 Tai Chi Form, Names of
Movements 1-24, 1 Page, PDF Format, 11Kb.
8. Gain a better overall understanding of the art of Taijiquan by reading

some general introductions to the subject. I have listed a number of these
general introductions in the above bibliography. I recommend the general
introductions to Taijiquan by Paul B. Gallagher, Bruce Frantzis, Wong Kiew
Kit, Yang Jwing Ming, and Jou Tsung Hwa. Read widely, keep an open mind,
and discover, through your daily practice, what works best for you. Avoid
any Taiji dogmatist; they will very likely end up treating you like a
disobedient dog.
9. Gain a better overall understanding of the art of Qigong by reading

some general introductions to the subject. I have listed a number of these
general introductions in my Qigong bibliography. I recommend the general
introductions to Qigong by Kenneth Cohen, Roger Jahnke, Yang Jwing Ming,
and Daniel Reid.
10. Break the form into Sections for learning. Learn one Movement at at
time. Be patient! Little by little, day by day ... you get the idea.
11. Carefully study the instructional DVD or VHS that you have chosen and
purchased. This will be your main method for learning the Taijiquan 24
form. My students have told me that the instructional DVDs by Master
Lam, Master Tsao, and Master Jiang are the best instructional tools for
learning the Taijiquan 24 Form.
"Whereas a form-instruction video is no substitute for a qualified teacher,
those who live far from any teacher are still better off learning from a video
than if they had no instruction at all. For those who have a teacher, a video
can augment and accelerate the learning process. Finally, those who have
had prior instruction in internal arts should be able to attain a substantial
benefit from a video.
One method of learning a form from a video is to repeatedly do the entire

form or blocks of the form along with the video. However, this method is
not efficient because there is insufficient opportunity to reinforce each
movement. A better way is to refrain from doing movement while watching
the video. Rather, it is good to choose a small block of material, watch it a
few times. Then, without any major physical action, visualize the sequence
of movements as clearly as possible. Next, go back to the beginning of that
block of material, and view and visualize it again a few times. Only after
clear and complete visualization is achieved should the movements be
attempted physically.
At first it will seem extremely difficult to work this way. With persistence,
however, it is possible to achieve a level of visualization so intense that the
imagined movements are almost as vivid as those seen on a TV screen. The
dividends of the process of visualization are twofold: (1) By subduing the
physical aspects of movement (e.g., balance, coordination, kinetic sense,
timing), you can completely focus the mind on the details of the movement.
(2) By cultivating the ability to visualize and mentally encompass complex
details, you become increasingly able to observe and learn new movements
quickly, especially in situations where it is not feasible to move while
observing (e.g., dreams, teacher showing movements while the class
watches). Referring to the dimension of self-defense, the more you can
observe and mentally encompass the movements of the opponent, the
greater the advantage achieved."
- Robert Chuckrow, The Tai Chi Book, YMAA Publication Center, Boston,
MA, 1998, pp. 119–120
12. When performing the short form, players should: move slowly, move
continuously, keep the movements rounded, move without great effort,
relax, keep the head up, let the mind direct the movements, don't bounce,
and maintain an upright posture. Breathe in through the nose and out
through the mouth, breathe deeply and regularly. All the basic principles
found in the T'ai Chi Ch'uan Classics should be followed when doing the
Beijing Simplified Taijiquan 24 Form. Special attention needs to be given to
the understanding and practice of "relaxation (Sung)" during Taijiquan
movements.
13. Pay attention to proper breathing during the practice of Taijiquan.

Generally exhale when the arms move out and away from the body, and
inhale when the arms come closer to the torso. Breathe in when pulling
back or reaching up, and breathe out when going forward or reaching
down. Exhale on kicks. Exhale on punches and elbow strikes (e.g., Ward
Off). Generally, inhale through the nose and exhale through the mouth.
The mouth is kept slightly open with a soft smile, teeth slightly separated,
and with the tip of the tongue touching the roof of the mouth behind the
teeth. Use natural, relaxed diaphragmatic breathing, wherein the abdomen
relaxes and opens on inhaling, and the abdomen draws in slightly when
exhaling. Breathing should be deep, full, slow, gentle, relaxed, and
effortless. The concept of Chi (Qi) is very much connected with breathing
and the storing, circulating, and use of "energy (Qi)" in Taijiquan and
Qigong. In hatha yoga, Prana is associated with breath and energy, and
breathing exercises are called Pranayama.
14. After you are familiar with the Tai Chi 24 Form, and can do the 24
movements on your own and with some degree of confidence and comfort,
you should begin your study of the martial arts (Quan) aspects of
Taijiquan. The following books will be very useful to you:

Liang, Shou-Yu and Wu, Wen-Ching; and, edited by Denise Brieter.
Grandmaster Yang Jwing-Ming was involved with creating this excellent
book. Boston, YMAA Publications. 2nd Edition, 1993, 1996. ISBN:
1886969337. Index, bibliography, glossary, 153 pages. In my opinion,
this is the best book to purchase when engaged in 2nd level learning of the
Taijiquan 24 Form. Detailed instructions, excellent photographs, and
extensive martial applications make this a first choice for students. There
is an accompanying instructional DVD for this textbook: Simplified Tai Chi
Chuan. VSCL.
Books by Grandmaster Yang Jwing-Ming are of very high caliber and are
excellent reference tools for long term studies of the martial arts and
theoretical aspects of Taijiquan : Tai Chi Theory and Martial Power:
Advanced Yang Style Tai Chi; Taijiquan, Classical Yang Style: The
Complete Form and Qigong; Tai Chi Secrets of the Yang Style; Taijiquan
Theory of Dr. Yang, Jwing-Ming: The Root of Taijiquan.
15. You must study and practice on a daily basis. One saying is that "thick
ice is not formed by one freeze." You must be diligent in your practice. You
must practice to learn.
Again, my very best wishes to you in your study and practice of the popular
and delightful Standard Taijiquan 24 Form.
Mike Garofalo Playing the Pi Pa
Cloud Hands Blog

Cloud Hands Homepage
Michael P. Garofalo's E-mail

Valley Spirit T'ai Chi Ch'uan
© Green Way Research, Michael P. Garofalo, 2001-2018, All Rights Reserved
This webpage was last modified or updated on December 28, 2017.
This webpage was published on the Internet WWW in February of 2001.
This webpage work is licensed under a Creative Commons Attribution-

NonCommercial-NoDerivatives 4.0 International License.
Created by Michael P. Garofalo, Green Way Research, Valley Spirit Center, Gushen
Grove Notebooks, Red Bluff, California, © 2018 CCA 4.0
Qigong: Links and Bibliography
Cloud Hands: T'ai Chi Ch'uan and Chi Kung Website
Chen Style Taijiquan and Qigong
Sun Style Taijiquan and Qigong
Biography of Michael P. Garofalo
Green Way Research
Fitness and Well Being
Detailed Index to the Cloud Hands Website
Disclaimer
Cloud Hands Blog

Directional Scheme for Describing Movements
For the 24 Form, Simplified Short Taijiquan Form, Yang Style, 1956
Clock Hour Compass

Key
Direction Direction A
North - Front Side of

N 12 12:00 o'clock
Body
NE 1 1:30 o'clock Northeast
E3 3:00 o'clock East - Right Side of Body
SE 4 4:30 o'clock Southeast
South - Back Side of
S6 6:00 o'clock
Body
SW 7 7:30 o'clock Southwest
W9 9:00 o'clock West - Left Side of Body
NW 10 10:30 o'clock Northwest
Some might find other diagrams for the four cardinal directions more useful
for their Taijiquan workout environment and situation, and these can be
found on my webpage which describes the alternatives for this
nomenclature more completely. There are directional keys for all four
cardinal directions on that webpage. Some adjustments in the directions
for facing and moving must, of course, be modified depending upon the
space available in your practice area.
When the center of your chest and navel face the 12 o'clock position or
north, your right or east side faces 3 o'clock, your back or south side faces
6 o'clock, and your left or west side faces 9 o'clock. .
This method can be used to describe a posture like Single Whip (Chest W 9,
R Arm N 12, L Arm and Palm W 9, Face and Eyes W 9). Or, Diagonal Slant
Flying (Chest NW 10, Right Arm NE 1, Left Arm SW 7, Face and Eyes NE
1). Remember that "NE 2 is a key, or abbreviation for facing roughly to
the northeast (NE) to the 2:00 clock position; or "SW 7" is the abbreviation
or key for facing roughly to the southwest towards the 7:00 clock position.
In the description above, the direction key gives the bearing of the center
of the chest and the navel at the end of that particular numbered phase of
that particular movement. Use the numbering found under each line
drawing of the phases of a movement, e.g. 3a, 3b, 3c, 3d.
Return to the Descriptions of the Movements of the Taijiquan 24 Short

Form, Yang Style

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Taijiquan 24

Form Yang Style

Bibliography List of 24 Postures Links Quotes

Videos Online Descriptions and Instructions for the 24

Yang Style Taijiquan Chen Style Taijiquan Qigong Five

Yang Family Taijiquan 108 Long Form 37 Cheng Man-ch'ing Yang

Cloud Hands Homepage

T'ai Chi Ch'uan: National 24 Form

In 1956, the National Physical Culture and Sports Commission of the

The Standard Simplified Beijing 24 Taijiquan Form was based on the

The Standard Simplified 24 Taijiquan Form, the short form, could be

I first learned the Standard 24 Taijiquan Form in 1986, and have

This webpage was first published on the Internet in 2001. It is one of

"No school of Chinese martial arts is as well known and popular as

Return to the Main Index for this Webpage

Alphabetical Index to Cloud Hands Website

Anatomy of Yang Family Tai Chi. By Steffan de Graffenried. Nomentira

Beginning T'ai Chi. By Tri Chong Dang. Tuttle Publishing, 1994. 67

Beijing 24 Form. EveryDay Tai Chi.

Breathing and Taijiquan Bibliography, links, quotes, notes.

Central Equilibrium, Zhong Ding, Rooting, Centered

Chart of 24 Form: B&W Line Drawings of Postures

Chart of 24 Tai Chi Form: Color Photographs

24 Form Tai Chi Demonstration Back View Master Amin W…

Cheng Man-Ch'ing (1901-1975) Bibliography, links, quotes,

Cheng Man-Ch'ing: Bibliography, Links, Quotations, Resources

Chen Style of Taijiquan

Chen Taijiquan, 18 Movement Short Form

Classic Texts of Taijiquan

Cloud Hands Blog

Cloud Hands - Tai Chi Chuan

The Complete Book of Chinese Health and Healing. By Daniel Reid.

The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the

"Condensed Tai Chi Ch'uan." Edited by Ching, Ku-Lui. Athletic Magazine,

Directional Scheme for Describing Taijiquan Movements

The Dao of Taijiquan: Way to Rejuvenation. By Tsung Hwa Jou. Charles E.

Dao (Saber, Broadsword) and Taijiquan Bibliography, links, resources,

The Efficacy of T'ai Chi Ch'uan in Older Adults: A Systematic Review of

Eight Immortals Tai Chi Cane, Yang Style

The Essence and Applications of Taijiquan. By Yang, Cheng-Fu (1883-

Flexibility, Muscle-Tendon Changing, Dynamic and Static

Flexibility, Stretching: Bibliography, Quotations, Notes, Practices

Ultimate Flexibility: A Complete Guide to Stretching for Martial Arts. By

Encounters with Master Zhang Sanfeng: Poems By Mike Garofalo.

Feng, Alex Dr., 24 Form Instructional videotape.

First Two Movements Animation Qi Journal.

Handbook of T'ai Chi Ch'uan Exercises. By Zhang, Fuxing. York Beach,

The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong

Health and Taijiquan

Hsing Yi (Xing I): Bibliography, Links, Resources, Quotations, Notes. I use

Illustrations of Tai Chi Chuan Simplified. By Y. W. Chong. In English and

Illustrations of the 24 Yang Short Form, Line Drawings. Prepared by the

The Intrinsic Energies of T'ai Chi Ch'uan. Compiled and translated by

List of Movements in the Simplified 24 Tai Chi Form, Names of Movements

List of Movements in the Simplified 24 Taijiquan Form. Movement names

List of Sections of the Standard Simplified 24 Form Yang Taijiquan

Martial Arts Applications of Yang Style Tai

T'ai Chi Ch'uan: 24 And 48 Postures With Martial Applications. By Master

Music for the 24 Form Taijiquan