Research byMichael P. GarofaloT'ai Chi Ch'uan: National 24 FormStandard Simplified Taijiquan Version, 24 Movements, 1956, Yang Style Taijiquan24 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 popu-larized the Yang Style Taijiquan , and published a number of books on the sub-ject in the 1930's. In 1956, the National Physical Culture and Sports Commission of the Peo-ple's Republic of China, under the leadership of the Taijiquan Committee Chairperson, Professor Li Tian Ji, developed standardized and simplified ver-Taijiquan 24 FormStandard Simplified Orthodox Chinese National Version, T'ai Chi Ch'uan 24 Movement Form, 1956, Yang Style egreenway.comsions 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 Taiji-quan 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 Taiji-quan Form eliminated some of the movements that are found in the Yang Style Tai-jiquan 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 Taiji-quan 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, Wav-ing Hands Like Clouds, Left Ward Off, or Single Whip. The traditional 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 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 Amer-ica. 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 style of T'ai Chi Ch'uan also has 11, 18, 32 and 36 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 suggestionsfor learning the 24 Taiji Form. I also enjoy practicing the Chen Style Taiji-quan 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 Sword Form webpage. In 2015, I began efforts to go into more detail about each movement via separate webpages. 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 August 18, 2015, 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. Links, Bibliography, ResourcesT'ai Chi Ch'uan: National 24 Form Taijiquan Standard Simplified Taijiquan, 24 Movements, 1956, Yang Style, Bejing (Peking) National Form Anatomy of Yang Family Tai Chi . By Steffan de Graffenried. Nomentira Publi-cations, 2007. 108 pages. ISBN: 0979895626. VSTLC. 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.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. Cheng Man-Ch'ing (1901-1975) Bibliography, links, quotes, notes. Profes-sor Cheng created a Yang style 37 movement short form that became popu-lar in the U.S.. "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. VSTLC. 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 Princi-ples 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. VSTLC. The Complete Idiot's Guide to Tai Chi and Qigong. By Bill Douglas. Alpha Books, 2002, 2nd Edition. 368 pages. ISBN: 0028642643. VSTLC."Condensed Tai Chi Ch'uan." Edited by Ching, Ku-Lui. Athletic Magazine, Shanghai, Shanghai Educational Publications, 1954. 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. VSTLC. Dao (Saber, Broadsword) and Taijiquan Bibliography, links, resources, quotes, notes.Drawing Silk: Master's Secrets for Successful Tai Chi Practice . By Paul B. Gal-lagher. Book Surge Publishing, 2007. 266 pages. ISBN: 1419663127. A very good introductory text to Tai Chi. VSTLC. The Efficacy of T'ai Chi Ch'uan in Older Adults : A Systematic Review of Medi-cal Literature. By Arianne P. Verhagen, Monique Immink, Annemieke an der Meulen and Sita Bierma-Zeinstra. Family Practice Journal: Vol. 21, No. 1. Eight Section Brocade Qigong This is a very common Qigong and warm up exercise set used before one practices Taijiquan. The Encyclopedia of Tai Chi Chuan. By Feng Zhigang and Li Binci. Beijing, China, Education Yard Publishing House, 2005. ISBN: 7507711706. 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 Tai-jiquan 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 North-ern California. He is a semi-retired library administrator, grant writer, web-master, 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, Sam-uel 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. VSTLC. 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.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 Chi-nese. 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. 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). List of Movements in the Simplified 24 Taijiquan Form. Movement names in English, Chinese characters, Chinese Pinyin, French, German and Spanish. Mastering Yang Style Taijiquan. Bu Fu Zongwen (1903-1994). Translated by Louis Swaim. Berkeley, California, North Atlantic Books, 1999. Glossary, bib-liography, 226 pages. ISBN: 1556433182. Translations of many Tai Chi clas-sics are included. A list of the 85 movement long form and detailed notes and descriptions of each movement are provided. 251 movement analysis illus-trations. 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. VSTLC. Old Yang Short Form 32 movement form from Yang, Chien Hou and Dr. Shen. 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 Push Hands (Tui Shou) in Tai Chi Chuan. Links, bibliography, resources, quotes, and notes. Ripening Peaches: Daoist Studies and Practices . Taoist scriptures, bibliog-raphy, 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. 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. VSTLC. 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; Dr. Shen's Short Form Tai Chi. Featuring Dr. Zaiwen Shen. 24 movement form. Simplified Tai Chi Chuan. 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 24 Form: Bibliography, links, quotes, notes, list of movements.Simplified 24 Form Tai Chi. VCD - 2discs. In English and Chinese. 41 minutes.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 ortho-dox 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. 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 Taiji-quan forms, a detailed bibliography, extensive links, references to video resources, a large collections of quotations about Sun Taijiquan, recommen-dations 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 move-ment 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 .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.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 publi-cation 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 consult-ant to Prevention Magazine's The Doctor's Book of Home Remedies . A Chi-nese 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 ChiT'ai Chi Ch'uan and Qigong: Techniques and Training. By Wolfgang Metzger, Pei-fang 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.htmTai Chi Chuan Sports. Edited by the People's Republic of China Physical Edu-cation Committee. Beijing, China, 1996. ISBN: 7500911505. Tai Chi Chuan in 24 Forms . By Donald McPherson and Phyboon Cheng. Pre-sented 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. Tai Chi Chuan: The Chinese Way. By Foen Tjoeng Lie. New York, Sterling Publish-ing 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. VSTLC. 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. Bos-ton, YMAA Publications. 2nd Edition, 1993, 1996. ISBN: 1886969337. Index, bib-liography, glossary, 153 pages. In my opinion, this is the best book to purchase when learning the Beijing 24 Short Form. Detailed instructions, excellent photo-graphs, and extensive martial applications make this a first choice for students. VSTLC. Tai Chi Connections: Advancing Your Tai Chi Experience. By John Loupos. Boston, MA, YMAA Publication Center, 2005. Index, 194 pages. ISBN: 1594390320. VSTLC. All three books by John Loupos are very useful. Tai Chi for Beginners: The 24 Forms. By Lin Williams. Instructional videotape. DVD: MBSDVD009. Tai Chi Essentials: The Simplified 24 Form By Andrew Townsend. CreateSpace independent Pub., 2015. 320 pages. ISBN: 978-1514250488. Tai Chi for Beginners and the 24 Forms. By Dr. Paul Lam and Nancy Kaye. 1st Edition, SNP Leefung, 2006. ISBN: 0977536114. 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. VSTLC. . 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 Univer-sity. VSTLC. 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 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 Vide-os. 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. VSTLC. 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 Productions Newsletter Edited by Master Paul Lam, M.D. He has produced an excellent instructional videotape/DVD on the 24 Form. 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 exer-cises, 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 interna-tional 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 VSTLC. 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 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 afew other Yang family members. VSTLC. 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. VSTLC. Tai Chi Touchstones: Yang Family Secret Trans-missions. Compiled and translated by Douglas Wile. Brooklyn, New York, Sweet Chi Press, 8th Edition, 1983. 159 pages. ISBN: 091205901X. VSTLC. 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, Classical Yang Style: The Complete Form and Qigong. By 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. VSTLC. 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. VSTLC. 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 vide-otape 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. Taiji 24 Form. Professor Le Din Yin. DVDTaiji 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. 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.Traditional Yang Family Short Form. By Howard Choy. A 39 movement short form. 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 repeti-tions. There are reviews of segments and the form is demonstrated multiple times at the end, front and rear." Available from Wayfarer Publications Cata-log. 24 Posture Tai Chi (Erishisishi Tajiquan) List of postures in English and Chi-nese. Includes black and white illustrations of the postures arranged in an S shaped flowing layout. 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. 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. VSTLC = Valley Spirit Taijiquan Library Collection, Red Bluff, California. 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. VSTLC. The Way of Qigong: The Art and Science of Chinese Energy Healing . By Ken-neth 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. VSTLC. 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 mar-tial 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 sug-gestions, 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.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 pos-tures in the 24 form. 27Kb. MirrorYang 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 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 vide-otape. Boston, YMAA Publications, 1995. ASIN: 0940871181. Applications for pos-tures in the 24, 48 and 108 forms. 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 Ken Gullette. Internal Fighting Arts, 2013. 199 pages. Video Resources OnlineStandard Simplified National T'ai Chi Ch'uan 24 Form, Yang StyleI 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. MirrorTai 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 per-forms. 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 per-forms the form. Tai Chi 24 Forms. UTube Video, 6:25. Performed by Paul Lam, M.D.. List of MovementsNational Standard T'ai Chi Ch'uan 24 Short FormStandard Simplified Version, 24 Movements, 1956, Yang Style Taiji-quanI 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 contribu-tions and suggestions to my email box. Thanks to Stephane Gervais from France, who on 6/8/09 sent me the improved translations into French. 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 EmptinessQuiet Standing Mediation: Zhan Zhuang, WuJiCommencementTaijiquan Opening MovementOpening Posture of Taijiquan [Garofalo 2008] Ouverture?ffnung Lage von Taijiquan Postura de la Abertura de Taijiquan??: Yu Bei : Preparation FormPart 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 ( ? : Zou ) Part the Wild Horse's Mane ( Zou Yema Fenzong )Right ( ? : You ) Part the Wild Horse's Mane ( You Yema Fenzong) Wild Horse Shakes Its Mane [Garofalo] S?parer la crini?re du cheval. 3 foisWildes Pferd R?ttelt Seine M?hneEl Caballo Salvaje Sacudare Su Melena ???? : Ye Ma Fen Zong : Parting the Wild Horse's Mane 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 WingsWhite Crane Lifts Its WingsWhite Stork Cools Its WingsWhite Crane Spreads Its Wings [Garofalo]La grue blanche ?tend ses ailesWei?er Kran Verbreitet Seine Fl?gelLa Gr?a Blanca Separa Sus Alas???? : Bai E Liang ChiBrush 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 StrikeBrush Knee [Garofalo] Avancer et brosser le genou. 3 fois. B?rste Knie Rodilla Del Cepillo????? : Lou Xi Ao Bu : Brush Knee and Twist Step 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 GuitarStrumming the Lute Playing the Pipa Playing the Lute [Garofalo]Jouer de la guitare (ou du luth)Spielen des Dichtungskitts Tocar el La?d ???? : Shou Hui Pi Pa : Hand Strums the LuteReverse 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 R?ckseitig und Repulse-Affe Paso Trasero y Mono de la Repulsi?n ??? : Dao Nian HouLeft-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 SideGrasping the Peacock's Tail to Left Four GatesGrasp the Sparrow's Tail to the Left Side ( Zuo Lan Qiaowei)Grasping the Sparrow's Tail - Left [Garofalo] Saisir la queue de l'oiseau ? gauche. Fassen der Endst?ck-linken Seite des SpatzenAgarrar el Llado Izquierdo de la Cola del Gorri?n ???? : Lan Que Wei Zou : Grasp the Bird's Tail LeftRight-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 SideGrasping the Peacock's Tail to RightGrasp the Bird's Tail to RightFour GatesGrasp the Sparrow's Tail to the Right Side ( You Lan Qiaowei)Grasping the Sparrow's Tail - Right [Garofalo]Saisir la queue de l'oiseau ? droite.Fassen der Endst?ck-rechten Seite des Spatzen Agarrar el Derecho de la Cola del Gorri?n???? : Lan Que Wei You : Grasp the Bird's Tail Right 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 ?? : Dan BianWave 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 CloudsCloud Built HandsWave Hands in CloudsWaving Hands Like Clouds [Garofalo] Agiter les mains comme des nuages. 3 fois.Wellenartig Bewegende H?nde M?gen Wolken Las Manos Que Agitan Tienen Gusto De las Nubes?? : Yun ShouSingle 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 ?? : Dan BianHigh 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 crini?re du cheval (ou Flatter l'encolure du cheval)Tappen Sie das Pferd auf der R?ckseite Acaricie al Caballo en la Parte Posteriora ??? : Gao Tan Ma : High Pat on Horse 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 Sto mit der Rechten Ferse Retroceso con el Taln Derecho ??? : You Deng Jiao : Right Heel Kick 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 FistsBox Ears with Both Fists [Garofalo] Hitting Your Opponents Ears with Both FistsFrapper les oreilles du tigre (ou frapper aux 2 oreilles).Schlagen Ihrer Konkurrenten Ohren mit beiden F?usten Golpear sus O?dos de los Opositores con Ambos Pu?os ???? : Shuang Feng Quan Er : Twin Fists Strike Opponents Ears 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 gaucheSto? mit der Linken Ferse Retroceso con el Tal?n Izquierdo ??? : Zuo Deng Jiao : Left Heel Kick 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 DownLe serpent qui rampe ? gauche. Die Schlange Kriecht Unten La Serpiente Se Arastra Abajo Golden Rooster Stands on One LegCoq d'or sur une patte.Der Goldene Hahn Steht auf einem Bein El Gallo de Oro Est? Parado en Una Pierna?? : Xia Shi : Snake Creeps Down????? : Zuo Jin Ji Du Li : Golden Rooster Stands on Left Leg 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 LegSnake Creeps Down Right LegSquat on Left, Climb Down Right Golden Rooster Stands on Right Leg Snake Creeps Down, Golden Rooster Stands on Left Leg [Garofalo] Snake Creeps DownLe serpent qui rampe ? droite. Die Schlange Kriecht Unten La Serpiente Se Arastra Abajo Golden Rooster Stands on One LegCoq d'or sur une patte. Der Goldene Hahn Steht auf einem Bein El Gallo de Oro Est? Parado en Una Pierna?? : Xia Shi : Snake Creeps Down????? : You Jin Ji Du Li : Golden Rooster Stands on Right LegShuttle 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 CornersWaking WoodWork 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 ? droite et ? gauche (ou Lancer la navette ? droite et ? gauche). Die sch?ne Dame Arbeitet am Webstuhl La Se?ora Hermosa Trabaja en el Telar ???? : Yu Nu Chuan Suo : Fair Lady Works at Shuttles 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; Metz-ger & 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 SeaNeedle at Bottom of the SeaScoop Up the Needle at Sea BottomPick 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 ??? : Hai Di Zhen : Needle at Sea BottomFan 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 BackFlashing the Arm Unfolding Arms Like a Fan Flashing the Arms Like a Fan Dos en ?ventail.Blitzend Mgen die Arme einen VentilatorDestellando los Brazos Tienen Gusto de un VentiladorFan Through the Back [Garofalo] ??? : Shan Tong Bei : Fan Through the BackTurn 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 PunchDeflect, Parry and Punch [Garofalo] Tourner, absorber, parer et frapper du poing en avan?ant.Lenken Sie ab, Whren Sie ab und Lochen Sie Desv?e, Parry y Perfore????? : Jin Bu Ban Lan Chui : Step Forward, Parry Block and PunchAppears 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 PushAppears Closed ( Ru Feng Si Bi)Withdraw and Push (Closing a Door)Apparent Close and Push [Garofalo] Ramener ? soi et repousser.Offensichtliches Nahes und Sto? Cercano Evidente y Empuje???? : Ru Feng Si Bi : Apparent Close UpCross 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 DoorCross 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 H?nde vor Kasten D? Vuelta y Cruce a las Manos Delante del Pecho??? : Shi Zi Shou : Cross HandsClosing ( Shoushi) [Liang & Wu] Concluding Posture [Zhang Fuxing; Chong] Conclusion ( Shou Shi) [Foen Tjoeng Lie; Metzger & Zhou; Zhao] Taiji EndingClosing Posture of Taijiquan [Garofalo] Fermeture.Schlie?ende Lage von Taijiquan Postura de Cierre de Taijiquan ?? : Shou Shi : Closing?? : Huan Yuan : Return to NormalSources for Movement NamesStandard 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 Train-ing. 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. Descriptions and Instructions for the 24 Movements Standard Simplified 24 Taijiquan Form in the Yang StyleI 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. First Section of Standard Simplified 24 Form Tai Chi (Yang Style) Movements 1 - 5Before 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 Yidrills, 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 ?? : 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 Taiji and Qigong, standing quietly in a meditative posture for awhile is the first phase. Relax ( Sung ). Shoulders are down, hands relaxed and gently touching the side of leg, and head is erect. This is the phase of (empty state), or standing like a tree (), and Reconnecting with Oneness and Emptiness. Breathe easily and comfortably. 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, and lower knees (1e). The lowerDan 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.]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) (1c-1d)Here is a description of the beginning of the Open-ing Posture of Taijiquan (#1, 1b) from the book Traditional Chen Style Taijiquan by Fan Chun-Lei and A. Frank Shi-ery, p.37: "1. Preliminary Stance: Stand naturally upright with the feet placed shoul-der-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, (Nega-tive 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 pal-ate. 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 move-ment. 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 practi-tioner can begin to understand and practice Taijiquan more effectively."- Fan Chun-Lei and A. Frank Shiery, Traditional Chen Style TaijiquanFor 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. "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 ???? : 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 particu-lar movement are performed. When performing the short form, players should: move slowly, move continuously, keep the movements rounded, move without great effort, , 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 Classicsshould be followed when doing the Beijing simplified Taijiquan form. 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. (2j) (2f) (2f) (2f)3. White Crane Spreads Its WingsVariations of names for this movement include: White Stork Spreading Its Wings, White Crane Lifts Its Wings, White Stork Cools Its Wings; ???? : Bai E Liang Chi. The general direction of movement is in a straight line from E3 towards W9 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) (3d) (3d) 4. Brush KneeVariations of names for this movement include: Twist Step, Brush Knee, Palm Strike; Brushing Your Knees and Stepping; Brush Knee and Twist Step; and ????? : Lou Xi Ao Bu : Brush Knee and Twist Step. The general direction of movement is in a straight line from E3 towards W9 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 fac-ing W9. 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. (4n) (4o) (4u) (4u) 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 ???? : Shou Hui Pi Pa : Hand Strums the Lute. The general direction of movement is in a straight line from E3 towards W9 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) (5d) (5d) Second Section of Standard Simplified 24 Form Taijiquan (Yang Style) Movements 6 - 96. Step Back and Repulse MonkeyVariations 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, ??? : 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 videosto 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 for-ward 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)."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 Spar-row's Tail to the Left Side, Hold the Peacock's Tail, ???? : 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. The general direction of movement is in a straight line from E3 towards W9 in Movement #7. Please study the recommended online videos to see how the series of postures in this particular movement are performed. 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 Simpli-fied" 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 hori-zontally before the chest as if grasping a ball with both hands (7c). Concur-rently 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). Concur-rently 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) (7i) (7m) (7m)8. Grasping the Sparrow's Tail - RightVariations 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, ???? :Lan Que Wei You : Grasp the Bird's Tail Right. The general direction of movement is in a straight line from W9 towards E3 in Movement #8. Please study the recommended online videos to see how the series of postures in this particular movement are performed. "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: Tech-niques 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. 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 coordi-nating 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 rotat-ing 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. 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. (8f) (8k) (8k) Variations of names for this movement include: Simple Whip, Whip, Holding the Whip in One Hand, Hold-ing a Single Whip, ?? : Dan Bian.The general direction of movement is in a straight line from E3 towards W9 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. Third Section of Standard Simplified 24 Form T'ai Chi Ch'uan (Yang Style) Movements 10 - 1510. 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 ?? : 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 out-stretched (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 move-ment 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 mov-ing 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. 11. Single Whip Variations of names for this movement include: Simple Whip, Whip, Single Whip, Holding the Whip in One Hand, ?? : 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) & (16e) (11f) 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 Direc-tions While Riding a Horse, Pat the Horse's Back, Pat the Horse on the Back, ??? : 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)13. Kick with Right Heel Variations of names for this movement include: Right Heel Kick, Kicking Straight Right Mode, Kicking with the Right Heel, ??? : You Deng Jiao : Right Heel Kick.The general direction of movement is in a straight line from E3 towards W9 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) (13f) (13f) 14. Hitting Your Opponent's Ears with Both FistsVariations 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, ???? : 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 posi-tion (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) (14e) 15. Kick with Left HeelVariations of names for this movement include: Turn Around, and Kick with Left Heel; Left Heel Kick, Turn Around and Kick with Left Heel, ??? : 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 recom-mended 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. Fourth Section of Standard 24 Form Taijiquan (Yang Style) Movements 16 - 1916. Snake Creeps Down, 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, ?? : Xia Shi : Snake Creeps Down, ????? : 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 rec-ommended online videos to see how the series of postures in this particular movement are performed. 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). 17. Snake Creeps Down, 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, ? : Xia Shi : Snake Creeps Down, ????? : You Jin Ji Du Li : Golden Rooster Stands on Right Leg.The general direction of movement is in a straight line from W9 towards E3 (17a-17h). Please study the recommended online videos to see how the series of postures in this particular movement are performed. 17a = 16h. Squat down and balance on left leg (17d-17e). Left arm dra