Tai Chi 24 Form

 

Instructions

 

Section 1

1. Commencing Form

Stand with feet closed, hands by the side. Head straight assuming a string is attached to

the crown of the head and hangs from the ceiling. Drop the shoulders and relax.

Roll the body weight to the right foot and open left foot to the side to one shoulder

width. Transfer the weight to both feet.

Raise both arms towards the front until parallel to the shoulder. Arms apart and about

one shoulder width.

When rising, imagine that there are balloons tied to the fingers.

Lower both hands until the palms are at the waist height with elbows bent. Imagine you

are pushing down balloons when lowering. Bend the knees until the kneecaps are just

above the toes. It is important to align the kneecaps above the toes.

 

 

2. Part the Wild Horse’s Mane (Left, Right, Left)

Left

Move both palms outward at waist level. With the waist move slightly to the right,

move the right palm on top and left palm below as if holding a big ball. Move the left

foot closer to the right and with left toes pointing on the floor.

Step the left foot forward to point to 9 o’clock. Move the weight to the left foot by

bending the left knee until the kneecap is above the toes. Move the left hand in a curve

with the palm up until the left hand is pointing to 9 o’clock and fingertips are at the

shoulder level. Elbow bent.

Move the right hand forward with the palm down and guarding the right waist. Push the

right heel out so that the right foot is pointing to 10.30.

Right

Shift the weight to the right foot with knee bent. Align the right kneec ap above the right

toe. On the heel turn the left foot to point to 7:30. Transfer the weight to the left foot

with the waist moving slightly to the left. Move the hands around so that the left palm is

above the right palm as if holding a big ball. Move the right foot closer to the left with

the right toes pointing to the floor.

Step the right foot forward to point to 9 o’clock. Move the weight to the right foot by

bending the knee until the kneecap is above the toes. Move the right hand in a curve

with the palm up until the right hand is pointing to 9 o’clock and fingertips are at the

shoulder level. Elbow bent. Move the left hand forward with the palm down and

guarding the left waist.

Left

Shift the weight to the left foot with knee bent. Pivot on the right heel to point the foot

to 10.30 with the waist slightly moving to the right. Transfer the weight to the right foot

with the knee bent. Move the hands around so that the right palm is above the left palm

as if holding a big ball. Move the right foot closer to the left with the right toes pointing

to the floor.

Step left foot forward to point to 9 o’clock. Move the weight to the left foot by bending

the left knee until the kneecap is above the toes. Move the left hand in a curve with the

palm up until the left hand is pointing to 9 o’clock and fingertips are at the shoulder

level. Elbow bent. Move right hand forward with the palm down and guarding the right

waist.

 

 

 

3. White Crane Spreads Its Wings

 

Move the right foot half step toward the left foot. Weight on the left foot with the right

toes pointing to floor. Move both hands around so that the left palm is on top of the

right palm holding a big ball, dropping the elbows and with the waist move slightly to

the left.

Shifting the weight toward the right foot with the knee bent and the toes pointing to

10:30. Move the waist slightly to the right. Move the right hand around so that the hand

is pointing upward with the fingers also pointing up. The tips of the fingers are seen

from the corner of the right eye.

Move left hand down to guard the left waist and with the fingers pointing forward.

Move the left foot slightly forward and in empty stand (no weight) with the toes

pointing down. Move the waist back to the centre.

 

4. Brush Knee and Push Forward (Right, Left, Right)

 

 

 

Right hand pushing out

Move the right hand down and across the face, palm facing inward until chest level.

Continue moving the right hand down past the belly button then upward with the palm

at ear level and pointing slightly behind (1 o’clock).

Move the left hand down and backwards, then up in circular motion passing the face

and with the left palm guarding the right elbow. Move the left foot close to the right

foot with the left toes pointing to the floor.

Step left foot forward to point to 9 o’clock and in a bo w stand, weight on the left foot.

Move the left hand down as if it is brushing the left knee. Stop the left hand in front of

the knee with the fingers pointing forward. Push the right hand out with the palm right

angle and fingers pointing upward.

Left hand pushing out

Shift the weight to the right foot with the right knee bent. On the heel move the left foot

to point to 7:30. Lower the left foot on the floor. Move the left hand up with the palm at

the earl level, arm stretched and the elbow slightly bent and pointing slightly behind (5

o’clock).

Move the right hand to guard the left elbow. Move the right foot close to the left foot

with the right toes pointing to the floor.

Step right foot forward to point to 9 o’clock and in a bow stand, weight on the r ight

foot. Move the right hand down as if it is brushing the right knee. Stop the right hand in

front of the knee with the fingers pointing forward. Push the left hand out with the palm

at right angle and the fingers pointing upward.

Right hand pushing out

Shift the weight to the left foot with the left knee bent. On the heel move the right foot

to point to 10:30. Lower the right foot on the floor. Move the right hand up with the

palm at the ear level, arm stretched and the elbow slightly bent and pointing slightly

behind (1 o’clock).

Move the left hand to guard the right elbow. Move the left foot close to the right foot

and with the left toes pointing to the floor.

Step left foot forward to point to 9 o’clock and in a bow stand, weight on the left foot.

Move the left hand down as if it is brushing the left knee. Stop the left hand in front of

the knee with the fingers pointing forward. At the same time, push the right hand out

with the palm at right angle and the fingers pointing upward.

 

5. Playing Lute

Move the right foot half step forward with the toes pointing to the floor and shift the

weight to the left foot Move the waist slightly to the left, the right arm is pushed

forward.

Shift the weight to the right foot with the toes pointing to 10:30. Move the waist slightly

to the right. The right hand follows backward and the left hand moves forward. Raise

the left heel up with toes on the floor.

Adjust the left foot forward into an empty stand with the heel on the floor. Move the

waist to the centre and press he right palm toward the left elbow as if squeezing a ball.

 

Section 2

6. Repulse Monkey (Right, Left, Right)

 

Right hand push forward (1)

Move the right hand down (palm facing up) and up in circular motion until the hand is

at the shoulder height and pointin g at 1:30. Move the left hand out until the hand is at

the shoulder height, pointing at 7:30. The right and left palms face one another like

microwave discs.

Move the right hand toward the right ear and push the right hand out, at the same time

move the left hand back with the right palm sliding over the left palm. Push the right

hand forward, ending with the fingers pointing upward.

When moving the right hand toward the ear, raise the left foot and move it backward in

a curve, past the right foot. Land t he left foot behind with the toes on the floor first and

pointing to 7:30. The feet should be one shoulder width apart. Move the weight to the

left foot. On the toes adjust the right heel so that the toes is pointing at 9 o’clock.

Retract the left hand with the hand guarding the left waist and the palm facing up.

Left hand push forward (2)

Move the left hand back and up in circular motion until the hand is at the shoulder

height and pointing at 4:30. At the same time, move the right hand until the hand is at

the shoulder height, pointing at 10:30. The right and left palms face one another like

microwave discs.

Move the left hand toward the left ear and push the left hand out, at the same time move

the right hand back with the left palm sliding over the right palm. Push the left hand

forward, ending with the fingers pointing upward.

When moving the left hand toward the ear, raise the right foot and move it backward in

a curve, past the left foot. Land the right foot behind with the toes on the floor first a nd

pointing to 7:30. The feet should be one shoulder width apart. Move the weight to the

right foot. On the toes adjust the left heel so that the toes is pointing at 9 o’clock.

Retract the right hand with the hand guarding the right waist and the palm faci ng up.

Right hand push forward (3)

Move the right hand back and up in circular motion until the hand is at the shoulder

height and pointing at 1:30. At the time, move the left hand out until the hand is at the

shoulder height, pointing at 7:30. The right and left palms face one another like

microwave discs.

Move the right hand toward the right ear and push the right hand out, at the same time

move the left hand back with the right palm sliding over the left palm. Push the right

hand forward, ending with the fingers pointing upward.

When moving the right hand toward the ear, raise the left foot and move it backward in

a curve, past the right foot. Land the left foot behind with the toes on the floor first and

pointing to 7:30. The feet should be one shoulder width apart. Move the weight to the

left foot. On the toes adjust the right heel so that the toes is pointing at 9 o’clock.

Retract the left hand with the hand guarding the left waist and the palm facing up.

Left hand push forward (4)

Move the left hand back and up in circular motion until the hand is at the shoulder

height and pointing at 4:30. At the same time, move the right hand until the hand is at

the shoulder height, pointing at 10:30. The right and left palms face one another like

microwave discs.

Move the left hand toward the left ear and push the left hand out, at the same time move

the right hand back with the left palm sliding over the right palm. Push the left hand

forward, ending with the fingers pointing upward.

When moving the left hand toward the ear, raise the right foot and move it backward in

a curve, past the left foot. Land the right foot behind with the toes on the floor first and

pointing to 12 o’clock. Move the weight to the right foot.

With the waist facing to the right and toward 12 o’clock continue to move the right

hand in a circular motion until the right palm is on top with the palm facing down. At

the same time move the left palm under the right as if holding a big ball. Move the left

foot toward the right with the toes pointing to the floor.

6. Grasp Sparrow’s Tail Left

 

Step the left foot forward, in a horse stand, pointing to 9 o’clock and at one shoulder

width. Push the left arm forward with the arm forming a curve and at the chest height.

Push the right hand down with the palm facing down and guarding the right waist.

Swing both hands towards the front, pointing at 7:30 with the left palm facing down and

the right palm facing up.

Shift the weight to the right leg with the right knee bent. Swing both hands down and

backward, pointing to 1:30 with the right palm facing down and the left palm facing up.

Continue to move the right hand upward and place the right palm close to the left wrist.

Push both hands forward and apart to a shoulder width. Shift the weight to the l eft leg in

a horse stand with the knee bent.

Retract both hands close to the chest. Shift the weight to the right leg and raise the left

toes from the floor. Push both hands down to the waist level. Push both hands forward

and upward until the shoulder level. Place the left foot on the floor.

 

 

6. Grasp Sparrow’s Tail Right

Shift the weight to the right leg with the right knee bent. Turn the left foot with the heel

to point to 12 o’clock. Lower the toes onto the floor.

Move the waist toward 12 o’clock and with both hands following. Hands apart, with the

right hand moving downward until the right palm is under the left palm, as if holding a

big ball.

Move the right leg next to the left with the toes pointing on the floor.

Step the right foot forward 3 o’clock at one shoulder width. Keep in horse stand. Push

the right hand forward with the arm forming a curve and at the chest height. Push the

left hand down with the palm facing down and guarding the waist.

Swing both hands toward the front, pointing at 4:30 a nd with the right palm facing

down and the left palm facing up.

Shift the weight to the left leg with the left knee bent. Swing both hands down and

backward, pointing to 10:30 with the right palm facing down and the left palm facing

up.

Continue to move the left hand upward and place the left palm close to the right wrist.

Push both hands forward and apart to a shoulder width. Shift the weight to the right leg

in a horse stand with the knee bent.

Retract both hands close to the chest. Shift the weight t o the left leg and raise the right

toes from the floor. Push both hands down to the waist level. Push both hands forward

and upward until the shoulder level. Place the right foot on the floor.

6. Left Single Whip

Shift the weight to the left foot. Turn on the righ t heel with the waist turned to face 12

o’clock. Lower the right foot on the floor. Continue to turn the waist until the left hand

is pointing to 10:30. Whilst starting to move the waist, lower the right hand and swing

across the lower part of the body and upward on the right side of the body. Shift the

weight to the right foot and continue to move the right hand across the face to point to

10:30. Form a cup with the right hand with the cup facing down and at the shoulder

height and elbow bent. Move the left hand down and then up to guard the right elbow

with front of the palm facing you, like looking into a mirror. Move the left foot toward

the right foot with the left toes pointing to the floor.

Step the left foot forward at one shoulder width from the right foot. Shift the weight to

the left foot with the knee bent. Move the left hand out to point to 9 o’clock with the

palm facing out and fingers facing upward and at the shoulder height. The elbow bent.

 

Section 3

10. Wave Hands Like Clouds  (Three Times)

 

Cloud Hand (1)

Shift the weight to the right foot. Turn the left heel until the left foot is pointing to 12

o’clock. Lower the left foot on the floor. Lower the left hand and move across the lower

part of the body with the waist turning to face 1:30.

Open the cup on the right hand. Move the left hand up and right hand down. Shift the

weight to the left foot. Move the waist to face 10:30 with the hands following, left hand

at the shoulder height with the palm facing you; right hand at the waist level with the

palm facing down. At 10:30 move the right foot close to the left, about a half shoulder

width.

Turn the left palm out and move the left hand down. Move the right hand up. Turn the

waist to face 1:30 with the hands following, right hand at the shoulder height with the

palm facing you; left hand at the waist level with the palm facing down. Shift the weight

to the right foot.

Cloud Hand (2)

Step the left foot out about two shoulders width with the toes pointing to 12 o’clock.

Shift the weight to the left foot. Turn the right palm out and move the right down. Move

the left hand up. Move the waist to face 10:30 with the hands following, left hand at the

shoulder height with the palm facing you; right hand at the waist level with the palm

facing down. At 10:30 move the right foot close to the left, about a half shoulder width.

Turn the left palm out and move the left hand down. Move the right hand up. Turn the

waist to face 1:30 with the hands following, right hand at the shoulder height with the

palm facing you; left hand at the waist level with the palm facing down. Shift the weight

to the right foot.

Cloud Hand (3)

Step the left foot out about two shoulders width with the toes pointing to 12 o’clock.

Shift the weight to the left foot. Turn the right palm out and move the right down. Move

the left hand up. Move the waist to face 10:30 with the hands following, left hand at the

shoulder height with the palm facing you; right hand at the waist level with the palm

facing down. At 10:30 move the right foot close to the lef t, about a half shoulder width.

Turn the left palm out and move the left hand down. Move the right hand up. Turn the

waist to face 1:30 with the hands following, right hand at the shoulder height with the

palm facing you; left hand at the waist level with the palm facing down. Shift the weight

to the right foot.

10. Left Single Whip 

Form a cup with the right hand with the cup facing down and the hand pointing at 1:30.

The cup should be below the shoulder height and elbow bent. Move the left hand down

and then up to guard the right elbow with front of the palm facing you, like looking into

a mirror.

Move the left foot toward the right foot with the left toes pointing to the floor.

Step the left foot forward at one shoulder width from the right foot. Shift the weight to

the left foot with the knee bent. Move the left hand out to point to 9 o’clock with the

palm facing out and fingers facing upward and at the shoulder height. The elbow bent.

12. High Pat on Horse

Move the right foot half way closer to the left foot. Turn both palms facing up. Turn the

head to look at the right palm. Sit back by shifting the weight to the right foot; left foot

in an empty stand. Move the right hand close to the right ear. Push the right hand out

with the palm facing out and fingers pointing up. Elbow bent. Retract the left hand to

guard the left waist with the palm facing upwards. Adjust the left foot forward in an

empty stand with the toe pointing toward the floor and the heel slightly up.

13. Right Heel Kick 

Adjust the left foot forward and slightly to the left with the heel on the floor pointing to

7:30. Move the hand over the right crossed at the wrists with the left palm inside and the

palm facing you. Move the right foot close to the left with the right toes pointing toward

the floor.

Separate the hands and move the hands down and upward in circular motions until the

hands are crossed at the face height with the left hand inside and both palms facing

inside. Bend the left knee to lower the stand slightly.

Raise the stand by straightening the left knee. Raise the right foot until the upper thigh

is parallel with the floor. Kick the right foot out toward 10:30. Push the hands outward

with the left hand pointing to 6 o’clock and the right hand pointing to 10:30. The tips of

the hands are slightly above the shoulder height. Look at the direction of the kick.

 

14. Strike to the Ears with Both Fists 

Turn the waist with the hands slightly to the right. Retract the right foot but with the

thigh still parallel to the floor. Curve the hand down toward to the centre with the palms

facing upward and the palms above the thigh. Lower the right foot with the heel on the

floor, toes pointing at 10:30. Move the palms down to the side of the body. Continue to

move the hands backward. Form fists in both hands and curve forward and upward as if

punching your opponent on the ears with your knuckles. The knuckles should be facing

one another. Shift the weight to the right foot with the right knee bent.

 

15. Left Heel Kick 

Shift the weight to the left foot. Turn the right foot on the heel until the toes point to

7:30and turn the waist to point to 7:30, both hands and fists follow.

Open the fists. Open the hands and move downward ad cross at the front of the body,

with the left hand inside. Move the left foot close to the right with the left toes pointing

on the floor. Bend the right knee to lower the stand slightly.

Raise the stand by straightening the right knee. Raise the left foot until the upper thigh

is parallel with the floor. Kick the left foot out toward 4:30. Push the hands outward

with the left hand pointing to 9 o’clock and the right hand pointing to 4:30. The tips of

the hands are slightly above the shoulder height. Look at the direction of the kick.

 

Section 4

16. Left Lower Body and Stand on One Leg

 

Form a cup with the right palm with the cup facing down and pointing to 7:30. Move

the left hand to guide the right elbow with the palm facing you, as if looking into the

mirror. Bend the right knee as far as possible and stretch the left foot to the side with the

toes pointing at 6 o’clock.

Turn the left toes to point to 3 o’clock. Lower the left hand along the body until it is

parallel to the left foot. Shift the weight to the left foot. Move the left toes to point to

1:30 and move the left hand up until the fingers are at shoulder height. Elbow bent.

Lower right hand behind the body with the cup facing up.

Move the right hand forward and up until the fingers are at shoulder height; fingers

pointing up and elbow bent. Raise the right leg up until the thigh is paralle l to the floor

and the lower leg is at right angle to the thigh. The right hand and the right leg should

synchronise as if tied with a string.

Lower the left hand to guide the left waist with the palm facing down.

 

16. Right Lower Body and Stand on One Leg

Lower the right foot next to the left foot. Turn the waist to 12 o’clock.

Form a cup with the left palm with the cup facing down and pointing to 10:30. Move

the right hand to guide the left elbow with the palm facing you, as if looking into the

mirror. Bend the left knee as far as possible and stretch the right foot to the side with the

toes pointing at 12 o’clock.

Turn the right toes to point to 3 o’clock. Lower the right hand along the body until it is

parallel to the right foot. Shift the weight to the right foot. Move the right toes to point

to 4:30 and move the right hand up until the fingers are at shoulder height. Elbow bent.

Lower left hand behind the body with the cup facing up.

Move the left hand forward and up until the fingers ar e at shoulder height; fingers

pointing up and elbow bent. Raise the left leg up until the thigh is parallel to the floor

and the lower leg is at right angle to the thigh. The left hand and the left leg should

synchronise as if tied with a string.

Lower the right hand to guide the right waist with the palm facing down.

 

16. Fair Lady Works with Shuttles

Step forward with the left foot pointing at 1:30 and about one shoulder width apart from

the right foot. Move the right foot next to the left with the toes poin ting to the floor.

Move the hands in circular motions so that the left palm is above the right as if holding

a big ball close to the body.

Step the right foot forward and pointing to 4:30. Shift the weight to the right leg with

the knee bent. Turn the right hand upward with the arm curved and palm facing out and

guarding forehead. Push the left hand forward with the fingers curving upward and just

above the waist level.

Shift the weight to the left leg with the left knee bent. Raise the right toes above t he

floor. Move the hand around so that the right palm is above the left as if holding a big

ball. Shift the weight to the right leg and move the left leg next to the right with the left

toes pointing on the floor.

Step the left foot forward and pointing to 1:30. Shift the weight to the left leg with the

knee bent. Turn the left hand upward with the arm curved and palm facing out and

guarding the forehead. Push the left hand forward with the fingers curving upward and

just above the waist level.

 

16. Needle at Sea Bottom

Step the left foot forward and place next to the right with the left toes pointing to the

floor. Move the waist slightly to the left.

Lower the left heel and with the waist move to 4:30. Shift the weight to the left foot

with the knee bent. Lower the right arm along the right side of the body. Move the arm

backwards and upward (like a train engine). Push the right palm down with the fingers

pointing down (as if seeking a needle at the sea bottom). Shift the left foot slightly

closer to the right foot with the left toes pointing to the floor, at the same time shift the

waist towards 3 o’clock.

Push the left palm down and guarding the left waist with the fingers pointing forward.

 

Section 5

20. Fan Through the Back

Move the right arm up to guard above the forehead and the left arm following with the

left palm guarding the right wrist. Palm facing 12 o’clock. Turn the right palm so that

the back of the palm is facing the left palm.

Step slightly forward with the left foot with the heel on the floor first. Shift the weight

to the left foot with the knee bent in a horse stand. Slide the left palm past the right palm

with the left palm slightly away from the right, both guarding the forehead.

 

20. Turn Body, Deflect, Parry, and Punch

Shift the weight to the right leg. Tu rn the waist with the left heel; follow with both

hands, as far as possible or until 7:30. Move the right hand down and up in a circular

motion. At the same time step the right foot towards 7:30. When the right hand is on the

way up, clench into a fist as if punching the opponent’s nose with the back of the fist.

Move the left hand down with the left palm guarding the waist and the fingers pointing

forward.

Shift the weight to the right foot with the knee bent. Turn the right fist round and with

the arm extended move around to the right side of the body. Left hand guards the waist.

Step the left foot forward and shift the weight to the left leg with the knee bent.

Continue to move the right fist backwards then curve forward to pass the waist and

punch forward in a screw motion with the back of the fist pointing up. Move the left

hand backwards and forward in a circular motion to the right and guarding the right

elbow.

20. Apparent Closure

Move the left palm under the elbow and slide the palm along the right arm. Separate the

hands to shoulder with the palms facing upward.

Retract the hands towards the body at chest level. Shift the weight to the right leg with

the knee bent. Lift the right toes with the heel on the ground.

Turn the palms down. Push the palms down until waist level. Push the hands forward

and upward to shoulder level. Shift the weight to the right leg and lower the toes to the

floor.

20. Cross Hands

Shift the weight to the right leg. Lift the left toes and turn the toes to face 12 o’clock.

Turn the waist until both hands are facing 12 o’clock about 1 ½ shoulder width apart.

Turn the right heel so that the toes face 1:30.

Shift the weight to the left leg and move the right leg towards the left until it is one

shoulder width apart with the left leg.

Lower both hands down and cross when both hands fully lowered with the right hand

inside. Move both hands upward and cross at the waist level with the right hand outside.

Continue to raise the hands until chest level with the hands still crossed.

20. Closing Form

Lower the hands to the sides of the body, tracing an inverse V on the way down. Close

the left leg towards the right

You have completed the Simplified 24 -form Tai Chi.