24-form tai chi

The 24-posture Simplified Form of tai chi, sometimes called the Beijing form due to its place of origin, is a shortened and modified sequence of movements based on traditional tai chi, developed by a group of tai chi masters organized by a government committee in the People's Republic of China with the goal of creating an exercise routine for the general public.

History

In 1956 the Chinese Sports Committee of the People's Republic of China gathered a group of five tai chi masters in Beijing to create a simplified form that the general public could practice to improve health and well-being. The group included Chu Guiting, Cai Longyun (zh:蔡龙云), Fu Zhongwen, and Zhang Yu (張玉), and was led by Li Tianji (zh:李天骥), coach of the China national wushu team and executive member of the China National Institute of Physical Education and Sport. The routine they created, sometimes known as the "Beijing form," has been actively promoted by the Chinese government and has become one of the most popular tai chi forms worldwide.

Characteristics

Based on traditional Yang-style tai chi, the simplified form contains 24 unique postures and requires about six minutes to perform, offering an introduction to the essential elements of tai chi. The sequence retains many postures from the longer traditional form but with the most difficult postures removed, no postures repeated, and other modifications to ease an introduction to the practice while exercising the left and right sides of the body evenly.

The 24-posture form is a self-contained exercise, but can also serve as a foundation for students wishing to progress further in tai chi. They may then be introduced to the 48-movement form or its successor the 42-movement competition form (which include postures from four tai chi styles), as well as traditional forms such as the Yang-style long form and the long forms from other styles, other simplified and competition forms, advanced forms, weapons forms like tai chi sword, and partner work including pushing hands and applications.

Postures

Sequence of the 24-posture Simplified Tai Chi Form

Commencing (Qǐshì, ) Wild Horse Parts Mane, Left and Right (Zuǒyòu Yěmǎ Fēnzōng, ) White Crane Spreads Its Wings (Báihè Lìangchì, ) Brush Knee and Step Forward, Left and Right (Zuǒyòu Lōuxī Àobù, ), Present the Pipa (Shǒuhūi Pípá, ) Reverse Reeling Forearm (Zuǒyòu Dào Juǎn Gōng, ), Step Back and Repulse Monkey, Left (Zuǒ Dǎo Niǎn Hóu ) Step Back and Repulse Monkey, Right (Yòu Dǎo Niǎn Hóu ) Left Grasp Sparrow's Tail (Zuǒ Lǎn Quèwěi, ) Ward Off (Péng, )Template:Refn Rollback (Lǚ, ) Press (Jǐ, ) Push (Àn, ) Right Grasp Sparrow's Tail (Yòu Lǎn Quèwěi, ) Ward Off (Péng ) Rollback (Lǚ, ) Press (Jǐ, ) Push (Àn, ) Single Whip (Dān Biān, ) Cloud Hands (Yúnshǒu, ) Single Whip (Dān Biān, ) High Pat on Horse (Gāo Tàn Mǎ, ) Right Heel Kick (Yòu Dēng Jiǎo, ) Strike to Ears with Both Fists (Shuāngfēng Guàn'ěr, ) Turn Body and Left Heel Kick (Zhuǎnshēn Zuǒ Dēngjiǎo, ) Lower Body and Stand on One Leg, Left (Zuǒ Xiàshì Dúlì, ) Snake Creeps Down (Shéshēn Xíngxià Shì, ) Golden Rooster Stands on One Leg (Jīnjī Dúlì, ) Lower Body and Stand on One Leg, Right (Yòu Xiàshì Dúlì, ) Snake Creeps Down (Shéshēn Xíngxià Shì, ) Golden Rooster Stands on One Leg (Jīnjī Dúlì, ) Shuttle Back and Forth, Right and Left (Zuǒyòu Yùnǚ Chuānsuō, ) Needle at Sea Bottom (Hǎidǐ Zhēn, ) Fan Through Back (Shān Tōng Bèi, ) Turn Body, Deflect, Parry, and Punch (Zhuǎnshēn Bānlánchuí, ) Apparent Close Up (Rúfēng Sìbì, ) Cross Hands (Shízìshǒu, ) Closing (Shōushì, )

See also

• Tai chi
• Wushu (sport)
• 42-form tai chi
• 103-form Yang family tai chi

External links

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