The benefits of practicing 24-form Tai Chi
1.Strengthening the body: It can effectively improve heart and lung function, enhance muscle strength (especially in the legs), and improve the body’s balance, flexibility and coordination.
2.Relieve stress: Slow and deep breathing, combined with mental guidance, helps relax the nervous system, alleviate anxiety and stress, and improve sleep.
3.Improving balance and preventing falls: The unique center of gravity transfer and single-leg independent movements of Tai Chi can significantly enhance the balance ability of middle-aged and elderly people, making it one of the best exercises for preventing falls.
4.Cultivating one’s temperament: Long-term practice can foster a composed, peaceful and focused nature, achieving the effect of self-cultivation and nurturing one’s character.
5.Auxiliary rehabilitation: It has certain auxiliary therapeutic and rehabilitation effects on chronic diseases such as hypertension, arthritis and diabetes.
Instructor
The instructor for this tutorial is Xian Feng
（National First-level referee and coach for Short games National Second-Class Athlete
The first place in Tai Chi and the second place in Tai Chi Sword at the 2024 National Wushu Routine Championships.）
Main move names (24 moves in sequence)
1. 起势 – Commencing Form / Beginning Posture
2. 左右野马分鬃 – Part the Wild Horse’s Mane (Left and Right)
3. 白鹤亮翅 – White Crane Spreads Its Wings
4. 左右搂膝拗步 – Brush Knee and Push (Left and Right)
5. 手挥琵琶 – Play the Lute / Strum the Lute
6. 左右倒卷肱 – Step Back and Repulse the Monkey (Left and Right)
7. 左揽雀尾 – Grasp the Sparrow’s Tail (Left Side)
包含：掤、捋、挤、按 (Ward-off, Roll-back, Press, Push)
8. 右揽雀尾 – Grasp the Sparrow’s Tail (Right Side)
9. 单鞭 – Single Whip
10. 云手 – Wave Hands Like Clouds
11. 单鞭 – Single Whip
12. 高探马 – High Pat on Horse
13. 右蹬脚 – Kick with Right Heel
14. 双峰贯耳 – Strike Opponent’s Ears with Both Fists
15. 转身左蹬脚 – Turn and Kick with Left Heel
16. 左下势独立 – Push Down and Stand on One Leg (Left Style)
17. 右下势独立 – Push Down and Stand on One Leg (Right Style)
18. 左右玉女穿梭 – Fair Lady Works with Shuttles (Left and Right)
19. 海底针 – Needle at Sea Bottom
20. 闪通臂 – Fan Through the Back / Flash the Arm
21. 转身搬拦捶 – Turn, Deflect Downward, Parry and Punch
22. 如封似闭 – Apparent Close Up / Withdraw and Push
23. 十字手 – Cross Hands
24. 收势 – Closing Form / Closing Posture
Main features
1.Simplified and easy to learn: With only 24 movements, the difficulty is greatly reduced compared to the dozens or even hundreds of movements in traditional routines, making it highly suitable for beginners with no prior knowledge.
2.The content is concise: Although the movements are simplified, it covers the main hand shapes, footwork, body techniques and techniques of Tai Chi, such as 掤, rolling, squeezing, pressing, plucking, 挒, elbow, leaning, etc.
3.Retain the essence: The entire set of movements maintains the traditional Yang-style Tai Chi’s style characteristics of being upright and comfortable, expansive and generous, smooth and flowing, and continuous.
4.Balanced and comprehensive: The routine structure is reasonable, including symmetrical left and right movements (such as “Wild Horse Parting Its Mane”, “Catching the Sparrow’s Tail” and other left and right postures), allowing the body to receive balanced exercise.
5.Short time: It takes about 5 to 7 minutes to complete a full set, which is convenient for practice during short breaks such as morning exercises and work breaks.
Learning suggestions
1.Proceed step by step: Don’t be in a hurry for quick success. Start with individual movements and, once you become proficient, gradually connect them to complete sets of movements.
2.Emphasize the foundation: It is of vital importance to lay a solid foundation for “Tai Chi steps” (such as bow steps and empty steps) and basic hand postures.
3.Understanding the connotation: Knowing the name of each movement and its offensive and defensive meanings helps to better reflect its charm.
4.Perseverance: The benefits of Tai Chi can only be manifested through long-term and consistent practice.
Introduction to 24-Form Tai Chi Chuan
The 24-form simplified Tai Chi Chuan, also known as the in-place Simplified Tai Chi Chuan or Simplified Tai Chi Chuan, is the first set of Tai Chi Chuan routines uniformly stipulated by the Chinese state. It was created in 1956 by experts organized by the State Sports Commission based on the traditional Yang-style Tai Chi Chuan, following the principles of progressing from simple to complex, step by step, and being easy to learn and remember, by selecting 24 classic movements.
The 24-form simplified Tai Chi Chuan is also known as “24-form Tai Chi Chuan” because the entire routine consists of 24 movements. It includes: the opening posture, the left and right wild horses parting their mane, the white crane spreading its wings, the left and right knees embracing and twisting steps, the hand swinging the pipa, the left and right bird tail embracing, the single whip, the cross hand, and the closing posture, etc. It covers eight types of Tai Chi forces including 掤, pulling, squeezing, pressing, elbow, 挒, plucking and leaning, as well as the techniques of advancing, retreating, looking left and right and maintaining stability, and the techniques of opening and closing inside and outside, bending and extending, swallowing and exhaling, entering and exiting. The main features are lightness and softness, coherence and uniformity, roundness and naturalness, and harmony and completeness [4]; The movements are concise and easy to learn and remember, making it easy for ordinary people to get started. Through practice, one can enhance the body’s balance ability. Enhance respiratory system function; Improve the coordination of the whole body; Enhance immunity, etc. In 1980, over 140 Tai Chi training stations were established in Beijing, and more than 800 Tai Chi training classes were held, mainly teaching simplified Tai Chi. On August 8, 2020, the first period of the Global Tai Chi Online Competition, the 24-form simplified Tai Chi Competition, came to a successful conclusion. In 2022 and 2024, the 24-form simplified Tai Chi will be included as a competition event in the National Fitness Online Games and the Global Tai Chi Online Competition.
The 24-form simplified Tai Chi Chuan fully absorbs the essence of the traditional Yang-style Tai Chi Chuan, marking a milestone innovation in the history of Tai Chi Chuan. It has expanded the space for further development of Tai Chi Chuan, making this traditional martial art with distinct Chinese cultural characteristics not only deeply rooted in people’s hearts and promoted among the general public in China, but also go abroad and spread to over 100 countries and regions around the world. It has become the sport with the largest number of practitioners.
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