T'ai Chi Ch'uan: National 24 Form
Standard Simplified Taijiquan Version, 24 Movements, 1956, Yang Style Taijiquan
24 Short Form, Simplified Tai Chi, Standard Beijing Taijiquan 24 Form, Chinese National 24 Form Taiji

    Chen Chang Xing (1771-1853) developed the Chen Style T'ai Chi Ch'uan (Taijiquan) Old Frame, First Routine.  He taught the Chen Style Taijiquan to Yang Lu Chan (1799-1872), who developed the Yang Style of Taijiquan.  The grandson of Yang Lu Chan, Yang Cheng Fu (1883-1936) modified and popularized the Yang Style Taijiquan, and published a number of books on the subject in the 1930's. 

    In 1956, the National Physical Culture and Sports Commission of the People's Republic of China, under the leadership of the Taijiquan Committee Chairperson, Professor Li Tian Ji, developed standardized and simplified versions of many T'ai Chi Ch'uan (Taijiquan) forms.  Professor Li Tian Ji  (1914-1996) led the development of the 24 Taijiquan Form and the 32 Sword Taijiquan Form as well as many other standardized Taijiquan forms, and he is called by many "The Father of Modern Taijiquan."

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

    The Standard Simplified 24 Taijiquan Form, the short form, could be taught fairly quickly to students of various ages in physical education programs.  The brevity of the form appealed to students of all ages.  The short form could be done by large groups of people in rows since the movement choreography is in straight lines.  The short form provided a standard form for use in some competitions.  The new short form was less physically demanding than longer forms and other Tai Chi styles, and appealed to older beginners.  It provided a good introduction to the basic elements of the Yang Family Taijiquan long form.  When done properly, the short form can exemplify grace, beauty, and many fundamentals of the art.  For these reasons, the Standard Simplified 24 Taijiquan Form has become quite popular and is now taught, practiced and played all over the world.  

    Forty years ago it was difficult to say whether the Standard 24 Form or the Cheng Man-Ch'ing 37 Form were the most popular in America.  Professor Cheng's form, his inspired teaching, his many accomplished students, and his amazing push hands skills, all definitely sparked very sophisticated writing on the subject and intense commitment to his form; and his 37 short form was the most popular in America before 1977.   Now, students have ready access to many more English language books and instructional media (DVDs and VHS videotapes) about the Standard Simplified T'ai Chi Ch'uan 24 Form, and instructors teaching the 24 Taijiquan Form are quite common in America.  Since both forms use Yang style postures and skills, a few Yang style Tai Chi practitioners and teachers can do both the 24 and 37 forms, as well, of course, as the Traditional Yang Style Taijiquan 108 long form.   However, in my opinion, the Standard 24 Taijiquan Form, in the Yang Style, is now the most popular Tai Chi form practiced in America and around the world. 

    Other shortened versions of T'ai Chi Ch'uan long forms are also practiced.  A 48 movement Yang short form is also popular in China.  The Chinese National Wushu Association has developed a 42 movement Yang style competition form.  The Chen style of T'ai Chi Ch'uan also has 11, 18, 19, 36, 38, 56 movement short forms, as well as a Chen competition form of 56 movements.  Both an 11 and 35 movement version of the Sun style of T'ai Chi Ch'uan also exist.   

     I first learned the Standard 24 Taijiquan Form in 1986, and have enjoyed practicing the form since then.  To assist others in learning this popular Taiji form, I've prepared this webpage and provided many tools and suggestions for learning the 24 Taiji Form.  I also enjoy practicing the Chen Style Taijiquan 18 Movement short form created by Grandmaster Chen Zhenglei. 

    This webpage was first published on the Internet in 2001.  It is one of the more popular webpages on the Cloud Hands website.  In 2009, this webpage was served to over 86,000 persons.  I made an effort to significantly upgrade the quality of this webpage in 2011, and develop it to the quality of my 32 Taiji Sword Form webpage. 

Links, Bibliography, Resources

T'ai Chi Ch'uan: National 24 Form Taijiquan
Standard Simplified Taijiquan, 24 Movements, 1956, Yang Style, Bejing (Peking) National Form 

  A Note to Readers:  The Cloud Hands website has been online continuously since 2001.  In 2009, over 1,350,000 webpages (excluding graphics) were served to readers around the world from the Cloud Hands website.  Since 2005, I have also provided an associated blog to point to changes and additions at the Cloud Hands website:  Cloud Hands: Mind/Body Movement Arts Blog.  Since Cloud Hands is a very well-established and stable website, it provides readers with a good and secure starting point for their online research into Taijiquan and Qigong.  The Cloud Hands website is funded entirely by Green Way Research, with volunteer efforts by Michael P. Garofalo. 
    Unfortunately, as everyone knows, many other websites and webpages appear and then disappear from the Internet scene.  Authors do not pay to keep up their web hosting services, loose a "free hosting" option, or decide to remove webpages for various reasons.  Consequently, links to some good webpages become invalid and files are no longer found on the Internet.  You may find a some of these "dead links" to nonexistent webpages cited below; and, there is no way to avoid this troublesome situation.  For this reason, when you do find a good and useful webpage, be sure to save the webpage to a folder on your hard drive or server. 
    I welcome and encourage your suggestions for how to improve this webpage.  Your comments, ideas, contributions, and constructive criticism are encouraged.  Send your suggestions to my email box.   

Alphabetical Index to Cloud Hands Website    

Anatomy of Yang Family Tai Chi.  By Steffan de Graffenried.  Nomentira Publications, 2007.  108 pages.  ISBN: 0979895626.  VSCL. 

Beginning T'ai Chi.  By Tri Chong Dang.  Tuttle Publishing, 1994.  67 pages.   ISBN: 0804820015.  24 Form is taught. 

Beijing 24 Form.  EveryDay Tai Chi.

Breathing and Taijiquan   Bibliography, links, quotes, notes.

Cane, Zhang, Short Staff, Jo, Hanbo, Gun Weapons and Exercise Methods, JoDo, Zhang Quan 

Central Equilibrium, Zhong Ding, Rooting, Centered

Chang San Feng: Biography, Bibliography, Links, Quotes, and Notes.  Taoist Master Chang San Feng, circa 1300 CE, is the legendary founder of  T'ai Chi Ch'uan.  He is considered to be a Taoist Immortal who lived for hundreds of years.   He is often spoken about and quoted in books by Yang Family Taijiquan enthusiasts.    

Chart of 24 Form:  B&W Drawing of Movement Sequence (Stepping Diagram)

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

Chart of 24 Tai Chi Form:  Color Photographs 

Cheng Man-Ch'ing (1901-1975)   Bibliography, links, quotes, notes.  Professor Cheng created a Yang style 37 movement short form that became popular in the U.S..  

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

Cheng Man-Ch'ing: T'ai Chi Ch'uan 37 Movements Short Form in the Yang Style of T'ai Chi Ch'uan  1940's period in China. 

Chen Style of Taijiquan

Chen Taijiquan, 18 Movement Short Form   

Chi (Qi, Internal Energy, Air, Prana)   Links, bibliography, quotes and notes.

Classic Texts of Taijiquan 

Cloud Hands Blog

Cloud Hands - Tai Chi Chuan   

The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Principles and Practice.  By Wong, Kiew Kit.  Shaftesbury, Dorset, Element, 1996.  Index, bibliography, 316 pages.  ISBN: 1852307927.  The 24 movement short form is described and illustrated on pages 70 - 86.  VSCL. 

The Complete Idiot's Guide to Tai Chi and Qigong.  By Bill Douglas.  Alpha Books, 2002, 2nd Edition.  368 pages.  ISBN: 0028642643.  VSCL.

Dao (Saber, Broadsword) and Taijiquan   Bibliography, links, resources, quotes, notes. 

Drawing Silk: Master's Secrets for Successful Tai Chi Practice.  By Paul B. Gallagher.  Book Surge Publishing, 2007.  266 pages.  ISBN: 1419663127.  A very good introductory text to Tai Chi.   VSCL. 

Effect of Tai Chi Vs. Structured Exercise on Physical Fitness and Stress in Cancer Survivors.  A clinical trail starting in 2006.  Uses 24 Form Tai Chi. 

The Efficacy of T'ai Chi Ch'uan in Older Adults: A Systematic Review of Medical Literature.  By Arianne P. Verhagen,   Monique Immink, Annemieke an der Meulen and Sita Bierma-Zeinstra.  Family Practice Journal: Vol. 21, No. 1. 

Eight Immortals Tai Chi Cane, Yang Style

Eight Section Brocade Qigong   This is a very common Qigong and warm up exercise set used before one practices Taijiquan.   

The Essence and Applications of Taijiquan.  By Yang, Cheng-Fu (1883-1936).  Translated by Louis Swaim.  The original publication date was in 1934.  The original book was edited by Professor Cheng Man-Chi'ng.  Berkeley, California, North Atlantic Books, 2005.  Introduction, appendices, bibliography, 124 pages.  ISBN: 1556435452.  In this book, the entire sequence of the specialized and named martial movements/postures/sections/forms is numbered from Section 1 up to Section 94; thus, the popular long taijiquan from, the Yang 94 Form.  The Taijiquan Master Cheng Man-Ch'ing popularized a 37 Cheng Yang Form.  VSCL.   

Flexibility, Muscle-Tendon Changing, Dynamic and Static Stretching

Flexibility, Stretching: Bibliography, Quotations, Notes, Practices

Ultimate Flexibility: A Complete Guide to Stretching for Martial Arts.  By Sang H. Kim.  Turtle Press, 2004.  304 pages.  ISBN: 978-1880336830.  VSCL. 

Yoga: Bibliography, Indexed and Referenced Lists of Postures, Notes, Recommended Reading, Quotations

Encounters with Master Zhang Sanfeng:  Poems    By Mike Garofalo. 

The Encyclopedia of Tai Chi Chuan.  By Feng Zhigang and Li Binci.  Beijing, China, Education Yard Publishing House, 2005.  ISBN: 7507711706.  

Feng, Alex Dr., 24 Form Instructional videotape. 

First Two Movements Animation   Qi Journal.

Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey   I use many variations of the Five Animal Frolics in the Qigong and warm up portion at the beginning of my Taijiquan classes and in my yoga classes in Red Bluff, California. 

Garofalo, Michael P., M.S.  Instructor at Valley Spirit Taijiquan.  Mike has been publishing on the Internet with Green Way Research  since 1991.  Mike began his practice of Taijiquan and Qigong in 1986.  He has taught Taijiquan and Qigong since 2000; and Yoga since 2004.  He teaches at the Valley Spirit Taijiquan Center and at the Tehama Family Fitness Center, both in Red Bluff, California.  He teaches Yang Style Taijiquan, various styles of Qigong and Yoga, and cane.  His many web publications (e.g., The Spirit of Gardening, Cloud Hands, Months, etc.) are widely cited and rank high in search engines, and he serves up over 2,000,000 webpages (excluding graphics) each year.  He is an avid and knowledgeable gardener, and lives in a rural area in Northern California.  He is a semi-retired library administrator, grant writer, webmaster, and technology manager.  You can contact Mike by email or by cell phone at 530-200-3546. 

Grasping the Sparrow's Tail.  The Four Gates: Ward Off, Roll Back, Press, and Push.  Fighting Off Stress:  A 6th Grade Class Lesson.  Grasping the Sparrow's Tail is done from both the right side and the left side in the Taijiquan Beijing Short Form and many times from the right side  in the traditional Yang Family Long Form.  By Michael P. Garofalo.   45K.  

Handbook of T'ai Chi Ch'uan Exercises.  By Zhang, Fuxing.  York Beach, Maine, Samuel Weiser, Inc., 1996.  Index, 198 pages.  ISBN: 0877288917.   Includes detailed description and line drawings of the Simplified 24 Movement Yang style short form, and the standard traditional 88 movement Yang style long form.   Information on major characteristics of Yang style, key points of practice, and push hands.  VSCL. 

The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi.  By Roger Jahnke, O.M.D..  Chicago, Contemporary Books, 2002.   Index, notes, extensive recommended reading list, 316 pages.  ISBN: 0809295288.

Health and Taijiquan 

How to Best Learn the 24 Simplified Tai Chi Chuan.  By Zhang Qi Hua and Lu Ping.  Beijing, China, People's Physical Education Publishing House, 2000.  ISBN: 7500917031.  

Hsing Yi (Xing I): Bibliography, Links, Resources, Quotations, Notes.  I use forward moving drills, a modified Hsing Yi style, with movements from the Yang Style Taijiquan such as Parting the Wild Horse's Mane, Brush Knee, Fair Lady Works the Shuttles, etc.  

Illustrations of Tai Chi Chuan Simplified.  By Y. W. Chong.  In English and Chinese.  Hong Kong, Wan Li Book Co., Ltd., 1981.  96 pages, black and white illustrations.  

Illustrations of the 24 Yang Short Form, Line Drawings.  Prepared by the Jun Nan Shin Martial Arts Academy. 

The Intrinsic Energies of T'ai Chi Ch'uan.  Compiled and translated by Stuart Alve Olson.  Chen Kung Series, Volume Two.   Saint Paul, Minnesota, Dragon Door Publications, 1994.  Index, 194 pages.  ISBN: 093804513X.  VSCL. 

KU Kung Fu and Tai Chi Club.  The University of Kansas.  Instructions for Yang Style Short Form Tai Chi.  Detailed description by David Hann of 24 Form in a HTML file and a Word.doc file.  Dr. Po-lung Yu and Taichi [video] (49Mb).  Dr. Yu's description of the meaning of Taichi [video] (45Mb).  "Enjoy Taichi!" (Dr. Yu, Mr. Chang, and Mr. Hann) [video] (12Mb). 

Line Illustrations of 24 Yang Form  (By Ju Nan Shin Martial Arts Academy) 

List of Movements in the Simplified 24 Taijiquan Form.   Movement names in English, Chinese characters, Chinese Pinyin, French, German and Spanish.   

List of Sections of the Standard Simplified 24 Form Yang Taijiquan
Section 1, Movements 1 - 5
Section 2, Movements 6 - 9
Section 3, Movements 10 - 15
Section 4, Movements 16 - 19
Section 5, Movements, 20 - 24 

Loosening, Softening, Relaxed (Sung, Song) and Taijiquan   Bibliography, links, quotes, and notes.   

Martial Arts Applications of Yang Style Tai Chi Chuan

Tai Chi Chuan Martial Power: Advanced Yang Style    Second Edition, Foreword by Jou, Tsung-Hwa.  Boston, MA, YMAA Publications, 2015.  New user friendly design.  Index, glossary, 320 pages.  ISBN: 978-1594392948. 

T'ai Chi Ch'uan Martial Applications Advanced Yang Style.  By Dr. Yang, Jwing Ming.  Edited by Alan Doughall.  Jamaica Plain, MA, YMAA Publications, 1996.  363 pages.  ISBN: 1886969442.  VSCL. 

Tai Chi Chuan Martial Power: Advanced Yang Style.  By Dr. Yang, Jwing-Ming.  Foreword by Tung-Tsai Liang.  Boston, MA, YMAA Publications, Third Edition, September, 2016.  Index, glossary, 352 pages, ISBN: 978-1594392993. 

T'ai Chi Ch'uan: 24 And 48 Postures With Martial Applications.    By Master Liang, Shou-Yu and Wu, Wen-Ching; and, edited by Denise Brieter.  Boston, MA, YMAA Publications.   2nd Edition, 1993, 1996.   ISBN:  1886969337.  Index, bibliography, glossary, 153 pages.  VSCL. 

Push Hands (Tui Shou) in Tai Chi Chuan.  Links, bibliography, resources, quotes, and notes.  

Yang Style Tai Chi Chuan and Its Applications.   By Yang, Jwing-Ming.  VHS videotape.  Boston, YMAA Publications, 1995.  ASIN: 0940871181.   Applications for postures in the 24, 48 and 108 forms.  

Yang Tai Chi 24 Form Self Defense  By Sifu Ken Gullette.  Internal Fighting Arts, 2013.  199 pages.  E-book Kindle Format.  "This book contains 259 photos and 108 self-defense techniques for the most popular Tai Chi form in the world.

Mastering Yang Style Taijiquan.  Bu Fu Zhongwen (1903-1994).  Translated by Louis Swaim.  Berkeley, California, North Atlantic Books, 1999.  Glossary, bibliography, 226 pages.  ISBN: 1556433182.  Translations of many Tai Chi classics are included.  A list of the 85 movement long form and detailed notes and descriptions of each movement are provided.  251 movement analysis illustrations.  Over 76 of the illustrations are traced and drawn from photographs of Yang Cheng-Fu.  Detailed descriptions of the long form, pp. 26-162.  Push hands information.  Yang Tai Chi essentials.    I have found this to be an excellent book!  This book was first published in 1963 in China as "Yang Shi Taijiquan".  An informative introduction and good translation by Louis Swaim.  VSCL. 

Music for the 24 Form Taijiquan

Old Yang Short Form  32 movement form from Yang, Chien Hou and Dr. Shen.  

The Origins of Tai Chi Chuan.   Qi Journal.  

Orthodox Chinese Taiji Quan.    An 88 minute videotape that teaches the standard Yang style, Beijing version, short form of Tai Chi Chuan.  Includes footage of people doing other styles and push hands.  


Pictures of Tai Chi Movements of the 24 Form  

Study Yang Style Taijiquan with Mike Garofalo in Red Bluff, California

Popular Modern Styles of Tai Chi Chuan   Excellent article by Peter Lim Tian Tek.

Poster of the 24 Form International Competition Taijiquan Routine  

Principles of Tai Chi Chuan by Master Zhang Sanfeng

Push Hands (Tui Shou) in Tai Chi Chuan.  Links, bibliography, resources, quotes, and notes.  

Qigong: Bibliography, Links, Instructions, Resources, Quotes and Notes.  I use many Qigong forms in the warm up portion at the beginning of my Taijiquan classes in Red Bluff, California. 

Qi (Chi, Internal Energy, Air, Prana)   Links, bibliography, quotes and notes. 

Relaxation (Sung, Song) and Taijiquan   Bibliography, links, quotes, and notes.   

Ripening Peaches:  Daoist Studies and Practices.  Taoist scriptures, bibliography, Quanzhen Daoism, Neidan, Qigong. 

River Springs Tai Chi, Simplified Yang Style Tai Chi Set (24 Movements), List of Movements with Chinese characters.   Illustrations for each movement. 

Rooting, Central Equilibrium, Zhong Ding, Centered

The Root of Chinese Chi Kung: The Secrets of Chi Kung Training.  By Yang Jwing-Ming.  YMAA Chi Kung Series #1.  Jamaica Plain, Massachusetts, Yang's Martial Arts Association, 1989.  Glossary, 272 pages.   ISBN: 0940871076.  VSCL.       

Saber (Dao, Broadsword) and Taijiquan   Bibliography, links, resources, quotes, notes. 

Searching Google to 24 Form Taijiquan:  24 Form T'ai Chi Ch'uan; Yang 24 Form;

Sections of the Standard Simplified 24 Form Yang Taijiquan
Section 1, Movements 1 - 5
Section 2, Movements 6 - 9
Section 3, Movements 10 - 15
Section 4, Movements 16 - 20
Section 5, Movements, 21 - 24

Dr. Shen's Short Form Tai Chi.   Featuring Dr. Zaiwen Shen.  24 movement form.  

Short Form - Cheng Man-ch'ing Version.   Some good ideas about practice.  

Silk Reeling and Circles in Taijiquan   Bibliography, links, quotes, notes.  

Simplified Tai Chi Chuan.   An instructional DVD by Master Liang Shou-Yu and Kelly Maclean.  150 minutes.  Directed by Yang Jwing-Ming.  YMAA Publications, 2005.  Companion to book: T'ai Chi Ch'uan: 24 And 48 Postures With Martial Applications.   

Simplified 24 Form: Bibliography, links, quotes, notes, list of movements.

Simplified 24 Form Tai Chi.  VCD - 2discs.   In English and Chinese.  41 minutes.

Sports for All: 24 Forms T'ai Chi Ch'uan. 

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

Standard Simplified 24 Tai Chi Form, Names of Movements 1-24, 1 Page, PDF Format, 11Kb   By Michael P. Garofalo. 

Standing Qigong, Standing Post Meditations, Standing Energy, Embrace the One, Sink, Become Empty

Sung - Relaxation   Bibliography, links, quotes, and notes.

Sun Lu Tang's Internal Martial Arts: Baguazhang, Xingyiquan, Taijiquan, and Qigong.  Bibliography, Links, Quotes, Resources, Instructions.   

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

Sword (Jian)- T'ai Chi Ch'uan

Sword - Standard 32 Sword Form in the Yang Style

Sword - Classical Yang Style 55 Movement Sword Form  

Tai Chi Beginning: A Complete Workout Reference for Beginners.  By Wen-Ching Wu and Denise Breiter-Wu.  Way of the Dragon, 1998.  128 pages.  ISBN: 1889659037.

The Tai Chi Book: Beginning and Enjoying a Lifetime of Practice.  By Robert Chuckrow, Ph.D..  Jamaica Plain, Massachusetts, YMAA Publication Center, 1998.   209 pages.  ISBN: 1886969647.  An excellent general introduction to Taiji from the Yang style perspective.  Includes description, with photographs, of the Cheng Man-Chi'ng short form.  VSCL. 

Tai Chi Cane and Short Staff, Yang Style

Tai Chi - Chinese National 24 Form Taiji   Ottowa Chinese Martial Arts.  Illustrations for all 24 postures of the 24 Form.   

Tai Chi Chuan  By Marshall Ho'o.  Burbank, California, Ohara Publications, Inc., 1986.  111 pages.  Black Belt Magazine Publication.  ISBN: 0897501098.  The Taijiquan explained and illustrated (with mediocre and grainy black and white photographs) is the Standard 24 Form of Taijiquan in the Yang Style.  VSCL.  Master Ho'o taught this form on KCET public television in Los Angeles starting in 1973 and provided me with my first exposure to T'ai Chi Ch'uan. 

Tai Chi Chuan: The 27 forms by Marshall Ho'o.   Instructional DVD, released in 2005, featuring the late Marshall Ho'o.  Black Belt Videos, 90 minutes.  Includes the Nine Temple Qigong.  Filmed in the 1980's. 

Master Marshall Ho'o is also known for his Nine Temple Qigong Exercises. 

This book (1986) by Master Marshall Ho'o is the first English language publication about the Standard 24 Taijiquan Form.

"Dr. Ho'o was instrumental in the certification of acupuncture in the State of California. He was the first Tai Chi Master to have been elected to the Black Belt Hall of Fame.  He was Dean of the Aspen Academy of Martial & Healing Arts, on the faculty of California Institute of the Arts, and taught Tai Chi and Acupressure at many educational institutions.  In 1973, he created a series for KCET public television, in Los Angeles, teaching Tai Chi.  He was a consultant to Prevention Magazine's The Doctor's Book of Home Remedies.  A Chinese American, Dr. Ho'o was America's first T'ai Chi Ch'uan Grandmaster.  His influence is far-reaching in both the fields of healing and martial arts."
-  The Lineage, Teachers of Two Birds Tai Chi

T'ai Chi Ch'uan and Qigong: Techniques and Training.   By Wolfgang Metzger, Peifang Zhou, and Manfred Grosser.  New York, Sterling Publishing Company, 1996.  Index, 144 pages.  ISBN: 0806959576.  Includes a detailed description of the Beijing 24 movement form, pp. 86 -141.   Excellent list and movement chart.  

T'ai Chi Ch'uan: Beijing Short Form.  Yang Style, Standard Simplified Version, 24 Movements, Created in 1956.  List of movements, notes, bibliography, links, and photographs.  Peking short form Taijiquan.  By Michael P. Garofalo.  300Kb HTML file: http://www.egreenway.com/taichichuan/short.htm

Tai Chi Chuan Sports.  Edited by the People's Republic of China Physical Education Committee.  Beijing, China, 1996.  ISBN: 7500911505. 

Tai Chi Chuan, Standard Simplified Beijing 24 Form, Names of Movements 1-24, 1 Page, PDF Format, 11Kb   By Michael P. Garofalo.  Version II.

T'ai Chi Ch'uan Bibliography  

Tai Chi Chuan Classical Yang Style: The Complete Form and Qigong.  By Dr. Yang, Jwing-Ming.  Boston, MA, 2010.  396 pages.  ISBN: 978-1594392009.  "Awards: Gold Winner, 2011 IP's Living Now Awards; Gold Winner, 2011 eLit Award, Finalist - 2011 Eric Hoffer Award, Finalist - 2011 USA Best Book Award.  Taijiquan is a slow and relaxed moving meditation.  It is also a sophisticated martial arts system.  Through practicing Taijiquan, you are able to calm down the mind, locate your spiritual center, and consequently find your entire being.  From the relaxed moving exercise, you can bring your physical body into an ultimate level of relaxation and natural ease, resulting in smooth Qi (inner energy) and blood circulation. This is a key to maintaining health and recovering from sickness.  This book is an in-depth guide for beginners to learn Taijiquan properly.  It offers a general plan for practicing Taijiquan, and then goes into great depth to present enough content for proper learning.  Dr. Yang, Jwing-Ming is a world authority on Tai Chi Chuan and Chinese martial arts.  He maintains 55 schools in 18 countries.  He is the author of over 35 books and 80 instructional videos, nominated as a person 'who has made the greatest impact on martial arts in the past 100 years' — Inside Kung Fu Magazine (1999).  Dr. Yang, Jwing-Ming resides and teaches at his retreat center in Miranda, California."  VSCL. 

T'ai Chi Ch'uan Classics   

Tai Chi Chuan in 24 Forms.  By Donald McPherson and Phyboon Cheng.  Presented in English and Chinese.  Lulu.com, 2006.  160 pages.  ISBN:  1411677242.  

T'ai Chi Ch'uan Martial Applications Advanced Yang Style.  By Dr. Wang, Jwing Ming.  Edited by Alan Doughall.  Jamaica Plain, MA, YMAA Publications, 2nd Edition, 1996.  363 pages.  ISBN: 1886969442.  VSLC. 

T'ai Chi Ch'uan Movements Illustrated   Photographs of Gao Jiamin.  

Tai Chi Chuan: The Chinese Way.  By Foen Tjoeng Lie.  New York, Sterling Publishing Co., 1988.   126 pages, black and white illustrations, index.  ISBN: 0806968265.   Excellent photos of Mr. Lie doing the form, informative descriptions, and a good introduction.  VSCL. 

Tai Chi Ch'uan 24 Forms for Curious Learners.  By Andy Ma and Howard Rosenberg.  Paperback or eBook formats.  

Study Yang Style Taijiquan with Mike Garofalo in Red Bluff, California

Tai Chi Connections: Advancing Your Tai Chi Experience.  By John Loupos.  Boston, MA, YMAA Publication Center, 2005.  Index, 194 pages. ISBN: 1594390320.   VSCL.  All three books by John Loupos are very useful. 

Tai Chi Essentials: The Simplified 24 Form.  By Andrew Townsend.  Create Space Independent Publishing, 2015.  320 pages.  ISBN: 978-1514250488.  VSCL. 

Tai Chi for Beginners: The 24 Forms.   By Lin Williams.  Instructional videotape.  DVD: MBSDVD009. 

Tai Chi for Beginners and the 24 Forms.  By Dr. Paul Lam and Nancy Kaye.  Balmain, NSW, Limelight Press, 2006.  Index, references, 207 pages.  ISBN:  0977536114.  "Beautifully illustrated with 330 professional photos to enhance the easy to follow Tai Chi instruction from world renowned Tai Chi Master and Family Physician, Dr. Paul Lam.. Beginning with Six Easy Steps and progressing to Yang 24 Forms ( the world's most popular tai chi form ), Dr Lam teaches authentic Tai Chi for health, wellness and longevity. He explains how tai chi improves health in general as well as specific conditions. Encouraging the reader to approach Tai Chi in a spirit of enjoyment and adventure, Dr. Lam helps the reader build a solid foundation for easy transition to a high level of tai chi. This book is for beginners as well as for those who are already learning and enjoying the ancient art which is clinically proven to be a powerfully effective tool in improving health, fitness and relaxation. Within this book, Dr. Lam provides an easy step-by-step guide to an enjoyable form of exercise that will last a life time."  VSCL. 

Tai Chi: The 24 Forms.  By Dr. Paul Lam.  Instructional DVD, 240 Minutes, 2009.  ASIN: 0987105108.  NTSC Format.  VSCL. 

Tai Chi for Body, Mind and Spirit: A Step-by-Step Guide to Achieving Physical and Mental Balance.   By Eric Chaline.  New York, Sterling Publishing Co., 1998.  $14.95.  Index, 127 pages.  ISBN: 0806963212.  Detailed Instructions and color photographs  for the 24 movement standard short form.  Includes some qigong exercises.  VSCL. 

Tai Chi for Health    By Tai-Chi-Xin.  See Also: Tai Chi 24 Forms  

Tai Chi for Health and Vitality: A Comprehensive Guide to the Short Yang Form.  By Robert Parry.  Hamlyn, 2005.  144 pages.  ISBN: 060061090X.

Tai Chi for Health: The 24 Simplified Forms.   By Cheng Zhao and Dan Zhao.  Indiana, Agilceed Books, 2006.  163 pages.  ISBN: 0976118319.  There is also an instructional DVD to accompany this book by Cheng Zhao and Don Zhao.  Overview of 4 Form, detailed descriptions of each movement, general principles, questions and answers, flow charts.  Hundreds of black and white photographs, illustrations, artwork, and graphics.  This is a much better book than the 32 Sword Form book by the same authors.  Dr. Cheng Zhao is a full professor at Indiana State University.  VSCL. 

Tai Chi for Life: Yang Style Tai Chi.  By Guangzhi Xing.  24 Form Simplified Tai Chi, Tai Chi Sword 32 Form.  Instructional DVD, 90 minutes, Color.  Turtle Press, 2002.  Instruction in English. 

Tai Chi Form Beijing 24 

Tai Chi for Seniors:  How to Gain Flexibility, Strength, and Inner Peace.  By Philip Bonifonte.  New Page Books, 2004.  216 pages.  ISBN: 1564146979. The 24 form is taught.

Tai Chi for Small Space.   By Jiang Jian-ye.  Based on the 24-form simplified T'ai Chi from in the Yang style.  120 minute videotape.  Jiang's Tai Chi Videos.  

Tai Chi for Staying Young: The Gentle Way to Health and Well-Being.  By Lam Kam-Chuen.  Fireside, 2004.  128 pages.  ISBN: 0743255046. 

Tai Chi: Health for Life.  How and Why It Works for Health, Stress Relief, and Longevity.  By Bruce Frantzis.  Berkeley, California, Blue Snake Books, Energy Arts Inc., c 2006.  Index, 320 pages.  ISBN: 1583941444.   VSCL. 

Tai Chi is for Everyone, Illustrated and Full Colour: Build Strength and Stamina, Calm Body and Mind, Release Toxins and Relieve Stress  By Petra Ortiz.  CreateSpace Independent Pub., 2015.  112 pages.  ISBN: 978-1514854631. 

Tai Chi Productions Newsletter   Edited by Master Paul Lam, M.D.  He has produced an excellent instructional videotape/DVD on the 24 Form.  

Tai Chi Qi Gong.   By Jiang Jian-ye.  117 minute videotape.  24 movement form is taught along with some qi gong applications.   Jiang's Tai Chi Videos. 

Tai Chi Secrets of the Yang Style.  Translated with commentary by Dr. Yang, Jwing-Ming.  Translations and commentary on Chinese Classics.   Boston, MA, YMAA Publications, 2001.  Index, glossary, 192 pages.   ISBN:  1886969094.  A translation of 49 documents by Yang, Ban-Hou (1837-1892) and by a few other Yang family members.  VSCL.     

Tai Chi: 6 Forms, 6 Easy Lessons.   By Dr. Paul Lam.   VHS and DVD.  Wellspring Media, 1995, 1998.   ASIN: 1885538715.   An earlier version of Tai Chi: The 24 Forms.  

Tai Chi: The 24 Forms.   By Dr. Paul Lam.  A 120 minute videotape that teaches the Simplified 24 Form, Beijing 1956 version, Yang style T'ai Chi Ch'uan.  This excellent instructional videotape/DVD includes warm up exercises, 6 qigong exercises, 7 movement drills, and extensive and clear step by step instructions and numerous multi-angle demonstrations of the 24 postures in this popular short form.  Dr. Lam, a family physician in Australia, has won gold medals in international Taiji competitions, and has published many good books, newsletters, articles, and produced many fine Taiji instructional videotapes.  VHS videotape (ISBN:1583500197) and DVD version (ISBN: 1583501088).  $30.00.  Produced by WellSpring Media, 1999.  
Reviews   VSCL. 

Tai-Chi 24 Form.   By Robert Yeoh.   14 pages, PDF format.  Detailed written instructions for each of the 24 postures of the form.  Excellent resource.  

Tai Chi 24 Form -  Amazon Books

Tai Chi 24 Form, Names of Movements 1-24, 1 Page, PDF Format, 11Kb

Tai Chi 24 Forms   By Tai-Chi-Xin.  See Also Tai Chi for Health   

Taiji 24 Form.   Professor Le Din Yin.  DVD

Taiji 24 Form: Part 1 of 8.  Instructions by Kelly MacLean.  Movements 1, 2 and 3 explained with color photographs. 

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

Taiji 24 Form, Standard Simplified 24 Taijiquan Form, Names of Movements 1-24, 1 Page, PDF Format, 11Kb   By Michael P. Garofalo. 

Taoism and Taijiquan   

Tao Te Ching (Daodejing) by Lao Tzu (Laozi)   Compiled and indexed by Mike Garofalo. 

Teach Yourself Tai Chi.  By Robert Parry.  McGraw Hill, 3rd Edition, 2007.  192 pages.  ISBN: 0071490922. 

Total Tai Chi: The Step-by-Step Guide to T'ai Chi at Home for Everybody.  By Ronnie Robinson.   Duncan Baird, 2006.  144 pages.  ISBN:  1844832627. 

Thirteen Postures of Taijiquan.   Bibliography, links, notes, charts, quotes.   8 Gates and 5 Steps of T'ai Chi Ch'uan.

32 Standard Sword (Jian) Form - Yang Style   Bibliography, Links, Quotes, Notes.

Traditional Chen Style Taijiquan

Traditional Yang Family Short Form.   By Howard Choy.  A 39 movement short form.  

Traditional Yang Style Tai Chi Chuan 103 Movement Hand Form - Movement Names

24 Form Denotations and Photographs

Study Yang Style Taijiquan with Mike Garofalo in Red Bluff, California

24 Form (Simplified Form) T'ai Chi Ch'uan - Wikipedia  

24 Form, Standard Simplified 24 Taijiquan Form, Names of Movements 1-24, 1 Page, PDF Format, 11Kb  

24 Forms Tai Chi Chuan.  Demonstration and instruction by Wu A. Ming.  2 instructional DVDs and booklet. 

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

24 Movement Taijiquan 太極拳 Form and Applications.  Master Shouyu Liang and Sam Masich.  Instructional DVD.  Video preview. 

24 Posture Tai Chi (Erishisishi Tajiquan)   List of postures in English and Chinese.  Includes black and white illustrations of the postures arranged in an S shaped flowing layout.   

24 Simplified Form - Wikipeda  

The 24 Simplified Forms of Tai Chi Chuan.  By Li Deyin.  Beijing, China, The Audio and Video Publishing House of Beijing TV Art Center, 2005.  ISRC CN-C07-02-318-00/V.G4. 

24 Standard Simplified 24 Taijiquan Form.  300Kb. 

Twenty Four Forms Tai Chi Simplified-Enhanced.   By Jiang Jian-ye.  A 90 minute videotape that teaches the standard Yang style, Beijing version, short form of Tai Chi Chuan.  Jiang's Tai Chi Videos.

Valley Spirit Center, Red Bluff, California  

Valley Spirit Taijiquan 

Valley Spirit Taijiquan:  Practice Assignments for Beginners Learning the 24 Form

Virtues and the Martial Arts

VSCL = Valley Spirit Center Library, Red Bluff, California.  Personal collection of Mike Garofalo. 

Wayfarer Publications Catalog  

The Way of Harmony    By Howard Reid.  A guide to self-knowledge through the Arts of Tai Chi Chuan, Hsing I, Pa Kua, and Chi Kung.  London, Gaia Books Limited, 1988.  Index, 191 pages.  ISBN: 0671666320.   Instructions and illustrations of the Short 24 Form can be found on pages 90 - 139.  VSCL. 

The Way of Qigong: The Art and Science of Chinese Energy Healing.  By Kenneth S. Cohen.  Foreword by Larry Dossey.  New York Ballantine Books, 1997.  Index, notes, appendices, 427 pages.  ISBN: 0345421094.  One of my favorite books: comprehensive, informative, practical, and scientific.  VSCL. 

Way of the Short Staff.  By Michael P. Garofalo, M.S.  A comprehensive guide to the practice of the short staff, cane, jo, walking stick, gun, zhang, whip staff, 13 Hands Staff, and related wood short staff weapons.  A detailed and annotated guide, bibliography, lists of links, resources, instructional media, online videos, and lessons.   Includes use of the short staff and cane in martial arts, self-defense, walking and hiking.  Separate sections on Aikido Jo, Cane, Taijiquan cane and staff, Jodo, exercises with a short staff, selected quotations, techniques, selecting and purchasing a short staff, tips and suggestions, and a long section on the lore, legends, and magick of the short staff.  Includes "Shifu Miao Zhang Points the Way."  Published by Green Way Research, Valley Spirit Taijiquan, Red Bluff, California.  Updated on a regular basis since October, 2008.  Filesize: 275 Kb.  Related to Mike's popular webpage on the Staff.

Wild Goose (Dayan) Qigong: Bibliography, Links, Resources, Quotes, Notes.

Wu Ji - Standing Meditation

Yang Family Style Tai Chi Chuan Traditional Long Form, 108 Movements.  By Michael P. Garofalo.  100 Kb+  Provides a list of the movements divided into five sections for teaching (.html and .doc versions available).  Includes a bibliography, links, notes, and quotations.   Provides a list comparing the Yang Long Form 108 to 85 postures sequence.    

Yang Modified 24 Postures Short Form.   Lots of line drawings for each of the postures in the 24 form.    27Kb.   Mirror

Yang Modified 24 Postures Short Form.   Line drawings, names. 

Yang Short Form   27Kb.   F. Wysoki.  

Yang Short Form Pictorial   A long sequence of color photographs of students performing the short form in a park.  From Dragon Studios. 

Yang Style Short Form 24 Beijing Style     A list of the 24 movements in this form.  

Yang Style Short Form     A list of the 24 movements in this form.

Yang Style Short Form, 24 Form.  A list of the 24 movements in this popular form. 

Yang Style Short Form Tai Chi.  Written by David Hann.  Detailed narrative about performing the 24 Form.  54Kb. 

Yang Style Tai Chi Chuan and Its Applications.   By Yang, Jwing-Ming.  VHS videotape.  Boston, YMAA Publications, 1995.  ASIN: 0940871181.   Applications for postures in the 24, 48 and 108 forms.  

Yang Style Taijiquan Short Form, Peking Version 24 Movements.     

Yang Style Taijiquan Long Form 108 Movements  

The Yang Taiji 24-Step Short Form: a Step-by-Step Guide for all Levels.  By James Drewe.  London and Philadelphia, Singing Dragon, 2011.  382 pages.  ISBN: 9781848190412.  VSCL. 

Video Resources Online
Standard Simplified National T'ai Chi Ch'uan 24 Form, Yang Style

I prepared this list many years ago, and some of the links might no longer be active.  UTube has expanded greatly over the past few years.  There may now, in 2015, be many more good examples of performances or instructions about the 24 Taijiquan Form online on UTube and elsewhere. 

Tai Chi, 24 Yang Form, M Du Feu, UTube 2007, 6:18 min. 

Les 24 Mouvements du Style Yang  (Vinz - 24 Yang Style Taijiquan), Google Video, 1006, 7:21 min.

Yang Tai Chi National 24 Forms, Narration in Chinese, UTube, 2006. 4:37 min.  A young woman doing a graceful performance.  Mirror

Tai Chi Chuan Yang.  Google Video, 2006, 4:13 min.  Very good and strong performance by a young woman.   

Tai Chi Chuan - Yang - Forma 24 movimentos.  UTube Video, 2007, 3:40 min.  A young man performing in a courtyard. 

Tai Chi Chuan Yang Simplified.  Utube Video, 2007, 5:47 min.  A young woman, Rie Takahashi, performs the form. 

Tai Chi Form 24 Form.  UTube Video, 2006, 7:19 min.  Master Jesse Tsao performs. 

Yang Tai Chi National 24 Form.   Video - Google, 4:37.  Graceful young lady in a pink Tai Chi uniform. 

Yang Taijiquan 24 Form.  UTube Video, 2006, 5:51 min.  A young woman performs the form. 

Tai Chi 24 Forms.  UTube Video, 6:25.  Performed by Paul Lam, M.D.. 

Search UTube:  Tai Chi Chuan Yang 24

Return to the Main Index for this Webpage

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

I welcome your suggestions on how to improve these translations into other languages for the names of the movements.  Have others produced lists of the 24 Taijiquan Form movements in other languages?  Send your contributions and suggestions to my email box.   Thanks to Stephane Gervais from France, who on 6/8/09 sent me the improved translations into French.   

2.  Wild Horse Shakes Its Mane    (Ye Ma Fen Zong)  

Part the Wild Horse's Mane  (Yema Fenzong)   [Liang & Wu]
Wild Horse Waves Its Mane  [Zhang Fuxing]
Parting a Wild Horse's Mane  (Zuo You Ye Ma Fen Zong)  [Foen Tjoeng Lie]  
Wild Horse Parts Its Mane  [Chong] 
Parting the Horse's Mane  [Metzger & Zhou]
Wild Horse Splits Mane  [Zhao] 
Wild Horse Shakes Its Mane 
Mustang Tosses Its Wild Mane 
Left (左 : Zou) Part the Wild Horse's Mane (Zou Yema Fenzong)
Right (右 : You) Part the Wild Horse's Mane (You Yema Fenzong) 
Wild Horse Shakes Its Mane  [Garofalo] 
Séparer la crinière du cheval. 3 fois  
Wildes Pferd Rüttelt Seine Mähne
El Caballo Salvaje Sacudare Su Melena
野马分鬃  : Ye Ma Fen Zong  :  Parting the Wild Horse's Mane 

3.  White Crane Spreads Its Wings    (Bai E Liang Chi)   

White Crane Spreads Its Wings  (Baihe Liangchi)  [Liang & Wu, Zhang Fuxing]
The Stork Spreading Its Wing  (Bai Ne Liang Chi)  [Foen Tjoeng Lie]
Stork Spreading Its Wings  [Metzger & Zhou]  
White Crane Spreads Out Its Wing  [Chong] 
White Crane Shows Its Wings  [Zhao] 
White Stork Spreading Its Wings
White Crane Lifts Its Wings
White Stork Cools Its Wings
White Crane Spreads Its Wings  [Garofalo]
La grue blanche étend ses ailes
Weißer Kran Verbreitet Seine Flügel 
La Grúa Blanca Separa Sus Alas 
白鵝亮翅  :  Bai E Liang Chi 

4.  Brush Knee    (Lou Xi)    

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

6.  Step Back and Repulse Monkey    (Dao Nian Hou)    

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

7.  Grasping the Sparrow's Tail - Left   (Zuo Lan Que Wei)   

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

10.  Waving Hands Like Clouds    (Yun Shou)

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

Study Yang Style Taijiquan with Mike Garofalo in Red Bluff, California

Return to the Main Index for this Webpage

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

First Section of Standard Simplified 24 Form Tai Chi (Yang Style)
Movements 1 - 5

Second Section of Standard Simplified 24 Form Taijiquan (Yang Style)
Movements 6 - 9

6.  Step Back and Repulse Monkey

Variations of names for this movement include: Fending Off the Monkey; Step Back to Drive the Monkey Away; Repulse Monkey and Step Back;
Step Back and Swirl Your Arms; Reverse Reeling Forearm (Daojuan Gong), Step Back and Drive Monkey Away, Repulse Monkey, 倒撵猴 : Dao Nian Hou.    

The Direction of Movement is reversed.  Move backward in a straight line from W9 in the direction of E3.  Please study the recommended online videos to see how the series of postures in this particular movement are performed.   

6a = 5d.  Right leg and right twisting (reverse reeling forearm) arm back, left arm forward, step back with left leg (6d), exchange arms and move right palm forward (6d-6e).
Left leg and leg twisting arm back, right arm forward, step back with right leg (6g), exchange arms and move left palm forward (6g-6h).  6h = 6i. 
Right leg and right twisting arm back, left arm forward, step back with left leg (6k), exchange arms and move right palm forward (6k-6l). 
Left leg and leg twisting arm back, right arm forward, step back with right leg (6n), exchange arms and move left palm forward (6n-6o). 

    "Repulse Monkey (1):  Turn your right hand palm up and let it drop so that your arm moves in an arc (6a-6b).  Continue bringing your right arm back until your hand is level with your right shoulder (6c).  Turn your left hand palm up and flat, parallel with the earth (6c).  Notice that your torso is facing (6c) to the side (N12) (the same direction as you face when you first begin, Raising the Chi (1a).  Step back with the left foot (6d-6e),  taking care to maintain your stance about a two fist width from your right foot, or about shoulder width.  Now turn your torso to the left, bringing your right arm forward in a palm strike and your left arm backward as if grabbing an opponent's arm and pulling (6d-63).  Your right palm will now be the most advanced hand (6e).   
    Repulse Monkey (2):  Turn your left hand palm up and let it drop so that your arm moves in an arc (6e-6f).  Continue bringing your left arm back until your hand is level with your left shoulder (6g).  Turn your right hand palm up and flat, parallel with the earth (6f).  Notice that your torso is facing to the opposite side (S6).  Step back with the right foot, taking care to maintain your stance about a two fist width from your left foot, or about shoulder width (6g-6h).  Now turn your torso to the right, bringing your left arm forward in a palm strike and your right arm backward as if grabbing an opponent's arm and pulling (6h).  Your left palm will now be the most advanced hand (6h).
    Repulse Monkey (3):  Turn your right hand palm up and let it drop so that your arm moves in an arc (6i).  Continue bringing your right arm back until your hand is level with your right shoulder (6j).  Turn your left hand palm up and flat, parallel with the earth (6j).  Notice that your torso is facing (N12) to the side (the same direction as you face when you first begin, Raising the Chi.  Step back with the left foot, taking care to maintain your stance about a two fist width from your right foot, or about shoulder width (6k-6l).  Now turn your torso to the left, bringing your right arm forward in a palm strike and your left arm backward as if grabbing an opponent's arm and pulling (6l).  Your right palm will now be the most advanced hand (6l). 
    Repulse Monkey (4):  Turn your left hand palm up and let it drop so that your arm moves in an arc (6l-6m).  Continue bringing your left arm back until your hand is level with your left shoulder (6m).  Turn your right hand palm up and flat, parallel with the earth(6m).  Notice that your torso is facing to the opposite side (S6).  Step back with the left foot, taking care to maintain your stance about a two fist width from your right foot, or about shoulder width (6n-6o).  Now turn your torso to the right, bringing your left arm forward in a palm strike and your right arm backward as if grabbing an opponent's arm and pulling (6n-6o).  Your left palm will now be the most advanced hand (6o)."
-  David Hann,  Yang Style Short Form Tai Chi

7.  Grasping the Sparrow's Tail - Left 

Variations of names for this movement include: Grasp the Sparrow's Tail, Grasping the Peacock's Tail, Grasp the Bird's Tail, Four Gates, Grasp the Sparrow's Tail to the Left Side, Hold the Peacock's Tail, 拦雀尾左 : Lan Que Wei Zou : Grasp the Bird's Tail Left.

"Grasping the Bird's Tail" is the most frequently occurring movement in the Yang Style Long 108 Form.  This movement consists of four parts: Ward Off, Roll Back, Press and Push. 

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. 

9g.  Single Whip, Dan Bian 
 

Third Section of Standard Simplified 24 Form T'ai Chi Ch'uan (Yang Style)
Movements 10 - 15

10.  Waving Hands Like Clouds    

Variations of names for this movement include: Moving Hands Like Clouds, Waving Hands Like Clouds, Cloud Built Hands, Wave Hands in Clouds, Cloud Hands 云手 : Yun Shou.   

The whole Cloud Hands (Yun Shou) movement flow is from the left to the right, from E3 towards W9. 

Cloud Hands is a gentle flowing movement that is rather complicated to describe.  Please study the recommended online videos to see how the series of postures in this particular movement are performed. 

From the Single Whip position (10a = 9g) begin to turn the torso to the right side (10a-10e) until the front of the body is facing N12 (10c).  At the same time as the torso turns toward the right side, the right hand remains outstretched (10b-10c).  The left hand moves downward and then upwards toward the right side (10b-10c) until it reaches the level of the head (10d).  The weight moves into the bent right leg (10c).  The head turns and looks towards the right side E3 (10d). 

The left hand, palm facing the body, remaining at about face level, moves across the body towards the left side (10d-10f).  The right hand, at about waist level, palm facing the body, moves across the body towards the left side at the same time as the left hand moves (10e-10f).  The waist turns to move the arms more than the shoulders move the arms (10e-10f).  Turn the waist and move the arms until you reach the left side and are looking towards W9 (10f).
Step with the right leg and move it closer to the left leg as the arms move to the far left position W9 (10e-10f).  Switch the position of the arms by moving the right arm to about face level (10e-10f), and the left arm down towards the waist level (10f).  This completes the first part of the Cloud Hands movement by moving from the far left (10a) to the far right (10c) and then from the far right (10c) to the far left (10f) in a gentle flowing manner (10b-10f), moving the hands like floating clouds.    

From the far left position (10f) with the right hand high (10f) and the left hand low at waist level (10g), with both palms facing the body, move both arms to the right across the body (10g-10h).  The waist turns to move the arms more than the shoulders move the arms (10f-10h).  Turn the waist and move the arms until you reach the far right side and are looking towards E3 (10h).  When you reach the far right, exchange the arms by bringing the left arm up to about face level (10i) and the right arm down to about waist level (10i-10j), and at the same time step the left leg to the left W9 (10h-10i).  Now begin to move the left arm across the body to the left side at about face height, palm facing the body (10i-10k), at the same time as the right arm drops down to about waist level (10i-10j) and moves across the body, palm facing inward, to the far left side (10j-10k).  When the left hand reaches the far left side (10j), lift and step with the right leg towards the left leg (10j-10k).  This completes the second part of the Cloud Hands movement by moving from the far left (10f) to the far right (10i) and then back to the far left (10k) in a gentle flowing manner, moving hands like floating clouds. 

From the far left position (10k) with the right hand high (10k) and the left hand low at waist level (10l), with both palms facing the body, move both arms to the right across the body (10k-10n).  The waist turns to move the arms more than the shoulders move the arms (10k-10n).  Turn the waist and move the arms until you reach the far right side and are looking towards E3 (10m).  When you reach the far right, exchange the arms by bringing the left arm up to about face level (10n) and the right arm down to about waist level (10m-10n), and at the same time step the left leg to the left W9 (10m-10n).  Now begin to move the left arm across the body to the left at about face height, palm facing the body (10n-10p), at the same time as the right arm drops down to about waist level (10m-10n) and moves across the body, palm facing inward, to the far left side (10n-10p).  When the left hand reaches the far left side (10p), lift and step with the right leg towards the left leg (10o-10p).  This completes the third part of the Cloud Hands movement by moving from the far left (10k) to the far right (10m) and then back to the far left (10p) in a gentle flowing manner, moving hands like floating clouds. 

10f.  Waving Hands Like Clouds

15g.  Kick with Left Heel

Fourth Section of Standard 24 Form Taijiquan (Yang Style) 
Movements 16 - 19

16.  Snake Creeps Down Left Leg, Golden Rooster Stands on Left Leg  

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

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

16e Snake Creeps Down Left Leg

16e  Snake Creeps Down Left Leg 

Golden Rooster Stands on Left Leg

16h.  Golden Rooster Stands on Left Leg 

Fifth Section of Standard Simplified 24 Form Tai Chi (Yang Style) 
Movements 20 - 24

20.  Flashing the Arms Like a Fan

Variations of names for this movement include: Flashing the Arms, Fend Off and Push Away with Arms, Unfolding Arms Like a Fan, Fan Through the Back, Flashing the Arms, Shunting with Both Hands Fanned, 扇通背 : Shan Tong Bei : Fan Through the Back.

The general direction of movement is in a straight line from E3 towards W9 in Movement #20. 

From the final posture of "Pick Up the Needle from the Bottom of the Sea" (19c = 20a), begin by lifting the left leg up and then stepping forward onto the left heel (20b-20c).  Lift the left hand and move it forward towards E3, fingers upward, palm facing S6 (20b-20c).  The right hand moves up and back to the left, finishing above head level, palm facing S6, fingers pointing upward (20c-20d).  Sink the body weight into the left leg, and take a left bow stance (20c-20d).  Inhale 20a-20c, and exhale 20c-20d. 

         
    
20d  Flash the Arms Like a Fan, Fan Through Back  

24.  Closing Posture of Taijiquan   

Variations of names for this movement include:  Conclusion, Concluding Posture, Taiji Ending, Ending Posture, Closing Posture of Taijiquan, 收式 : Shou Shi : Closing.

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

Chart of 24 Form:  B&W Drawing of Movement Sequence (Stepping Diagram)  [170Kb, .jpg, 1008px x 591px]

The Stepping Chart show above came from Zhang Fuxing's "Handbook of T'ai Chi Ch'uan Exercises," Samuel Weiser, 1996, p. 65.  9"w x 6"h. 

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Quotations

Taijiquan: Standard Simplified National 24 Taijiquan Form
Standard Simplified Version, 24 Movements, 1956, Yang Style Taijiquan

"While making a stride, it is as quietly as a cat walks, and while putting forth strength the exertion is so mild that it looks like reeling off raw silk from a cocoon.  The movements, like clouds floating in the sky, are spry and light, but well-balanced and steady.  Motion is even and fluid, the muscles neither stiff nor rigid.  Breathing should be deep and even ...  the mind is tranquil but alert, with consciousness commanding the body.  In practicing T'ai Chi Ch'uan it is essential that movements be guided by consciousness and that there be stillness in movement - a unity of stillness and motion."
-  Official Chinese instruction manual for the 24 movement short form, quoted by Howard Reid in his book "The Way of Harmony," p. 90.

"The China National Forms developed by China's State Physical Culture and Sports Commission was a result of Chairman Mao's call for the nation to use sport to increase physical well-being.  In 1956 a research team extracted 24 steps from the Yang style Taijiquan and rearranged these into the 24 Steps Simplified Taijiquan.  The process took six years."
-  Davidine Sim and David Gaffney, Chen Style Taijiquan, 2002, p. 27.

Thousands of People Doing the Tai Chi 24 Form

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

Cloud Hands Blog

Li Tian-Ji (1914-1996) "At the request of Chou En-Lai, China's Prime Minister, Li Tian-Ji formed the committees of which he was chairman, to create the 24 Step Simpified Taijiquan, 32 Sword Routine, 66 Combined Routine, 48 Combined Routine and the 88 Yang Style Routine."   Li Tian-Ji is the uncle of Professor Professor Li Deyin, one of the creators of the 42 Form Taijiquan competition routine.

“Recognition of somatic training as an essential means towards philosophical enlightenment and virtue lies at the heart of the Asian practices of hatha yoga, Zen meditation, and T’ai Chi Ch’uan.  As Japanese philosopher Yuasa Yasuo insists, the concept of “personal cultivation,” or shugyō (an obvious analogue of “care of the self’), is presupposed in Eastern thought as “the philosophical foundation” because “true knowledge” cannot be obtained simply by means of theoretical thinking, but only through ‘bodily recognition or realization’ (tainin or taitoku).  From its very beginnings, East-Asian philosophy has insisted on the bodily dimension of self-knowledge and self-cultivation.  When the Confucian Analects advocate daily examining one’s person in the quest for self-improvement, the word translated as “person” is actually the Chinese word for body (shen 身). Arguing that care of the body is the basic task and responsibility without which we cannot successfully perform all our other tasks and duties, Mencius claims, “The functions of the body are the endowment of Heaven.  But it is only a Sage who can properly manipulate them.”  The classic Daoist thinkers Laozi and Zhuangzi similarly urge the special importance of somatic care: “He who loves his body more than dominion over the empire can be given the custody of the empire [Laozi, C17].”  “You have only to take care and guard your own body .. and other things will of themselves grow sturdy;” the Sage is concerned with the means by which to keep the body whole and to care for life”; “being complete in body, he is complete in spirit; and to be complete in spirit is the Way of the Sage (Zhuangzi).”
-  Richard Schusterman, Body Consciousness, 2008, p.18

"The 24 posture Simplified Form of Tai Chi Chuan, sometimes called the "Beijing form" for its place of origin, is the result of an effort by the Chinese Sports Committee which, in 1956, brought together four tai chi teachers to create a simplified form of tai chi as exercise for the masses. The creators truncated the Yang style hand form to 24 postures; taking between four and eight minutes to perform and to give the beginner an introduction to the essential elements of tai chi chuan, yet retain the traditional flavor of Yang style's longer hand forms (generally 88-108 postures).^[1] Henceforth this form was avidly promoted by the People's Republic of China for general exercise, and was also taught to internees in Communist "re-education" camps. Due to this official promotion, the twenty-four form is most likely the tai chi form with the most practitioners in China and the world over (though no surveys have been performed)."
-  24 Simplified Form - Wikipeda 

"At this period of wushu, the Nanking Central Kuoshu Institute in 1956 tasked the choreography of a Taijiquan routine what would be more suitable for popular dissemination among the masses, in keeping with the government's egalitarian agenda.  The traditional forms were just too long and time consuming to practice, and the traditional methods too arcane and demanding for mass propagation.  The challenge was to reduce the one hundred-odd movements of the traditional Yang Style Taijiquan, prevalent then, to its core, by removing the many repetitive movements as well as the less essential ones.  Thus, the 24-Form Taijiquan set was created.  Instrumental in this simplification effort was Li Tianji (1913-1996) who had been appointed a wushu research fellow at the Institute.  Under official auspices, the 24-Form Taijiquan quickly became the standard form, taught throughout China as part of physical education curriculum in schools and colleges.  It is perhaps the best know Taijiquan form in the world today.  As widespread as it is, the 24-Form is at best an abridged version of the traditional Yang form, a synopsis of the art."
-  C. P. Ong, Taijiquan: Cultivating Inner Strength, 2013, p. 7. 

"Li Yulin tuvo dos hijos, Li Tianchi y Li Tianji. El primero optó por la carrera de la medicina tradicional, mezclando sabiamente los conceptos clave de la medicina, el Tuina (terapia manual) y las bases de las artes marciales y el Qigong. El segundo ha llegado a ser conocido como "el Padre del Taijiquan moderno", por su incansable labor en pro de la difusión del Taiji y por haber participado en la confección de algunas formas famosas en todo el mundo, como el Taijiquan simplificado en 24 movimientos (Jianhua Taijiquan).
    Li Tianji (1914-1996) nació en el condado Anxin, provincia de Hebei, y comenzó su aprendizaje de Wushu bajo la tutela de su padre, Li Yulin, a la edad de siete años. Luego pasó a ser discípulo de Sun Lutang (1861-1933), y de Li Jinglin, con quien estudió Wudang Jian. Graduado como profesor de Wushu de la Academia Central a los diecisiete años, Li estaba convencido de la utilidad del Taijiquan como herramienta para el mantenimiento de la salud y la forma física. Fue así como llegó a ser el primer profesor que fomentó la práctica del Taiji entre la gente mayor y enfermos, logrando resultados altamente satisfactorios. Cuando el Taijiquan fue rehabilitado en la década de los cincuenta, el gobierno chino estableció una Comisión Estatal de Cultura Física y Deportes, y Li Tianji fue escogido como su director. Fue así como a mediados de los cincuenta aparecieron los textos de la forma simplificada en 24 movimientos de Taijiquan, la forma de 66 movimientos, la forma de espada simplificada en 32 movimientos y la forma de 88 movimientos, todas ellas dictadas por el grupo de maestros tradicionales dirigidos por el Maestro Li. También publicó, en 1980, un texto comprehensivo sobre la espada de Wudang. Más adelante, el Wushu siguió evolucionando, y Li Tianji siguió trabajando incansablemente en el desarrollo de las artes marciales, llegando a ser considerado "Pionero de las Wushu en la nueva China" y "Padre del Taijiquan contemporáneo", y se premió toda su vida de esfuerzo otorgándole el título de "uno de los diez mejores Grandes Maestros del Wushu". Hasta el día de su muerte, el Maestro Li Tianji  formó parte del cuadro de profesores del Instituto de Educación Física y Deportes de Beijing.
    Puesto que su trabajo ha consistido en enseñar Wushu durante toda su vida, Li Tianji ha tenido grandes seguidores y alumnos. Entre los que continúan la
tradición de la esgrima Wudang, cabe mencionar a su hija, Li Defang, y su sobrino, Li Deyin (1938-), quien estudió Taijiquan y Wudang Jian con su tío,
y posteriormente pasó a  ser alumno de Li Jingwu (estilo Chen), Xu Zhiyi (estilo Wu), Sun Jianyun (estilo Sun) y Hao Jiajun (estilo Yang). Viajó a Shaolin y Wudang Shan para profundizar en sus estudios. Actualmente, el Maestro Li Deyin es vicepresidente de la Asociación China de Wushu y actúa en las comisiones de investigación y desarrollo de nuevos materiales de Wushu y Taijiquan, como formas de competición, arbitraje y edición de textos."
-  Wudang Jian 

Mike Garofalo's Tai Chi Classes in Red Bluff, California
 

"To have something to promote and maintain the general health for the large population, the Chinese government in Beijing designed in 1956 a "simplified Taijiquan."  They selected 24 postures from the Yang's series without the essential characteristics of Taijiquan.  In their written and TV instructions, only the external forms are taught.  This permits large scale teaching.  The result is that many persons do it either to rigidly or too meekly.  This was severely criticized by the prominent Taijiquan expert Li Yaxin of Szechuan Province who trained with Yang Chengfu for 18 years.  While the government accomplished its original objective, the popular appeal of this series did hinder the healthy development of the real art of Taijiquan.  This is one of the series Mr. Mozell called the "watered down version."  It is no more than a new set of continuous callisthenic movements imitating certain external forms of Taijiquan."
-  Master Wu, Ta-yeh,  "Suppleness and Strength in Taijiquan,"  Internal Arts, Vol. 3, No. 6, November, 1988, p. 8  

    "Li Tianji studied wushu from his father, Li Yulin, as well as from his father's masters, Sun Lutang and Li Jinglin. He graduated from the Shandong Wushu Institute, became a college professor, the executive of the Harbin Wushu Federation, and the first chief coach of the China Wushu Team.  Li Tianji has been memorialized as one of the "Ten Best Wushu Masters of China (Zhongguo Shi Da Wushu Mingshi).  In 1956 Li Tianji created the first standardized simplified taijiquan in Chinese history: 24-Form Simplified Taijiquan and 32-Form Simplified Taiji
Sword. Both forms opened the door of taiji to novices and non-athletes, and both are now extremely popular all over the world. For this, he earned the title "Father of Contemporary Taijiquan."
-  Siu-Fong Evans   

Mike Garofalo's Beginning Tai Chi Classes in Red Bluff, California
 

"After reaching for the needle at the bottom of the sea,
I looked up, one summer's eve,
to see old Chang San-Feng open the garden gate,
and join me for Tai Chi.

We said not a word -
hands moving like clouds,
fingers grasping sparrow's tails,
faces smiling, feeling the sun drop,
glimpsing a half moon climbing the clear sky.

Time flowed without a ripple of memories,
Space embraced a crane cooling its wings,
Being began to sing
softly in tune with the moon.

My dusty black dog barked,
sensing something on the warm wind;
speaking her mind,
ears up.

Master Chang was gone.
Leaving one shoe on a beanpole, and
a page of poems -
mementos for mortals.  

Two black butterflies
danced wing to wing
in love."
-  Mike Garofalo, Encounters with Master Zhang Sanfeng

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Playing Taijiquan with Others can accelerate your progress towards fitness, vitality, strength of body and mind, and skillfully using your energies.

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Strategies for Learning the Standard
24 Tai Chi Form
Suggestions from Mike Garofalo

The general approach I would recommend is similar to that which I recommended for learning the 32 Sword Form. 

1.  You must have a desire to learn, a drive to learn, and a passion for learning and playing Taijiquan.  You must have a motivation for learning and a  reason for learning, otherwise no tactics for learning will be of help to you. 

2.  You might want to save this webpage to a folder on your hard drive.  Print out this webpage.  Place the printout of this webpage in a three ring binder.  Keep your study notes while learning the 24 Taiji Form in your three ring binder.  

3.  Purchase some instructional media (DVD or VHS format) to use to learn the 24 Taiji Form.  Here are my recommendations for some useful instructional media to purchase:

Tai Chi: The 24 Forms.   By Dr. Paul Lam.  A 120 minute videotape or DVD that teaches the Simplified 24 Form, Beijing 1956 version, Yang style T'ai Chi Ch'uan.  This excellent instructional videotape/DVD includes warm up exercises, 6 qigong exercises, 7 movement drills, and extensive and clear step by step instructions and numerous multi-angle demonstrations of the 24 postures in this popular short form.  Dr. Lam, a family physician in Australia, has won gold medals in international Taiji competitions, and has published many good books, newsletters, articles, and produced many fine Taiji instructional videotapes.  VHS videotape (ISBN:1583500197) and DVD version (ISBN: 1583501088).  $30.00.  Produced by WellSpring Media, 1999.  Reviews   VSCL. 

4.  I recommend you purchase a couple of good books to use when beginning to study and learn the Tai Chi 24 Form.  Most good beginning texts provide little or no information on the martial arts (Quan) aspects of Taijiquan.  Here are my recommendations for some good books on the subject of the Tai Chi 24 Form: 

Tai Chi for Beginners and the 24 Forms.  By Dr. Paul Lam and Nancy Kaye.  Balmain, NSW, Limelight Press, 2006.  Index, references, 207 pages.  ISBN:  0977536114. VSCL.  00

The Yang Taiji 24-Step Short Form: a Step-by-Step Guide for all Levels.  By James Drewe.  London and Philadelphia, Singing Dragon, 2011.  382 pages.  ISBN: 9781848190412.  VSLC. 

Tai Chi for Health: The 24 Simplified Forms.   By Cheng Zhao and Dan Zhao.  Indiana, Agilceed Books, 2006.  163 pages.  ISBN: 0976118319.  There is also an instructional DVD to accompany this book by Cheng Zhao and Don Zhao.  Overview of 4 Form, detailed descriptions of each movement, general principles, questions and answers, flow charts.  Hundreds of black and white photographs, illustrations, artwork, and graphics.  This is a much better book than the 32 Sword Form book by the same authors.  Dr. Cheng Zhao is a full professor at Indiana State University.  VSLC. 

Tai Chi Chuan: The Chinese Way.  By Foen Tjoeng Lie.  New York, Sterling Publishing Co., 1988.   126 pages, black and white illustrations, index.  ISBN: 0806968265.   Excellent photos of Mr. Lie doing the form, informative descriptions, and a good introduction.  VSLC. 

Tai Chi for Body, Mind and Spirit: A Step-by-Step Guide to Achieving Physical and Mental Balance.   By Eric Chaline.  New York, Sterling Publishing Co., 1998.  $14.95.  Index, 127 pages.  ISBN: 0806963212.  Detailed Instructions and lovely color photographs  for the 24 movement standard short form.  Includes some qigong exercises.  VSLC. 

5.  View some of the online videos of persons doing the 24 Taiji Form. 

6.  Practice, practice, practice. 

7.  Memorize the names of each movement in the 24 Tai Chi Form and the numbered order of the movements from 1 to 24.   Print out my list of the names of the movements:  Standard Simplified 24 Tai Chi Form, Names of Movements 1-24, 1 Page, PDF Format, 11Kb.

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

9.  Gain a better overall understanding of the art of Qigong by reading some general introductions to the subject.  I have listed a number of these general introductions in my Qigong bibliography.  I recommend the general introductions to Qigong by Kenneth Cohen, Roger Jahnke, Yang Jwing Ming, and Daniel Reid. 

10.  Break the form into Sections for learning.  Learn one Movement at at time.  Be patient!   Little by little, day by day ... you get the idea.   

11.  Carefully study the instructional DVD or VHS that you have chosen and purchased.  This will be your main method for learning the Taijiquan 24 form.  My students have told me that the instructional DVDs by Master Lam, Master Tsao, and Master Jiang are the best instructional tools for learning the Taijiquan 24 Form. 

"Whereas a form-instruction video is no substitute for a qualified teacher, those who live far from any teacher are still better off learning from a video than if they had no instruction at all. For those who have a teacher, a video can augment and accelerate the learning process. Finally, those who have had prior instruction in internal arts should be able to attain a substantial benefit from a video.

One method of learning a form from a video is to repeatedly do the entire form or blocks of the form along with the video. However, this method is not efficient because there is insufficient opportunity to reinforce each movement. A better way is to refrain from doing movement while watching the video. Rather, it is good to choose a small block of material, watch it a few times. Then, without any major physical action, visualize the sequence of movements as clearly as possible. Next, go back to the beginning of that block of material, and view and visualize it again a few times. Only after clear and complete visualization is achieved should the movements be attempted physically.

At first it will seem extremely difficult to work this way. With persistence, however, it is possible to achieve a level of visualization so intense that the imagined movements are almost as vivid as those seen on a TV screen. The dividends of the process of visualization are twofold: (1) By subduing the physical aspects of movement (e.g., balance, coordination, kinetic sense, timing), you can completely focus the mind on the details of the movement. (2) By cultivating the ability to visualize and mentally encompass complex details, you become increasingly able to observe and learn new movements quickly, especially in situations where it is not feasible to move while observing (e.g., dreams, teacher showing movements while the class watches). Referring to the dimension of self-defense, the more you can observe and mentally encompass the movements of the opponent, the greater the advantage achieved."
^-   Robert Chuckrow, The Tai Chi Book, YMAA Publication Center, Boston, MA, 1998, pp. 119–120

14.  After you are familiar with the Tai Chi 24 Form, and can do the 24 movements on your own and with some degree of confidence and comfort, you should begin your study of the martial arts (Quan) aspects of Taijiquan.  The following books will be very useful to you:

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.   Grandmaster Yang Jwing-Ming was involved with creating this excellent book.  Boston, YMAA Publications.   2nd Edition, 1993, 1996.   ISBN:  1886969337.  Index, bibliography, glossary, 153 pages.  In my opinion, this is the best book to purchase when engaged in 2nd level learning of the Taijiquan 24 Form.  Detailed instructions, excellent photographs, and extensive martial applications make this a first choice for students.  There is an accompanying instructional DVD for this textbook: Simplified Tai Chi Chuan.  VSCL. 

Books by Grandmaster Yang Jwing-Ming are of very high caliber and are excellent reference tools for long term studies of the martial arts and theoretical aspects of Taijiquan :   Tai Chi Theory and Martial Power: Advanced Yang Style Tai Chi;   Taijiquan, Classical Yang Style: The Complete Form and Qigong;   Tai Chi Secrets of the Yang Style;   Taijiquan Theory of Dr. Yang, Jwing-Ming: The Root of Taijiquan.  

15.  You must study and practice on a daily basis.  One saying is that "thick ice is not formed by one freeze."  You must be diligent in your practice.  You must practice to learn.     

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This webpage was last modified or updated on December 28, 2017.   

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Created by Michael P. Garofalo, Green Way Research, Valley Spirit Center, Gushen Grove Notebooks, Red Bluff, California, © 2018 CCA 4.0

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Some might find other diagrams for the four cardinal directions more useful for their Taijiquan workout environment and situation, and these can be found on my webpage which describes the alternatives for this nomenclature more completely.  There are directional keys for all four cardinal directions on that webpage.  Some adjustments in the directions for facing and moving must, of course, be modified depending upon the space available in your practice area.  

When the center of your chest and navel face the 12 o'clock position or north, your right or east side faces 3 o'clock, your back or south side faces 6 o'clock, and your left or west side faces 9 o'clock.  .   

This method can be used to describe a posture like Single Whip (Chest W 9, R Arm N 12, L Arm and Palm W 9, Face and Eyes W 9). Or, Diagonal Slant Flying (Chest NW 10, Right Arm NE 1, Left Arm SW 7, Face and Eyes NE 1).   Remember that "NE 2 is a key, or abbreviation for facing roughly to the northeast (NE) to the 2:00 clock position; or "SW 7" is the abbreviation or key for facing roughly to the southwest towards the 7:00 clock position.  

In the description above, the direction key gives the bearing of the center of the chest and the navel at the end of that particular numbered phase of that particular movement.  Use the numbering found under each line drawing of the phases of a movement, e.g. 3a, 3b, 3c, 3d.       

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