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English Name 1. Commencing Description Pinyin Qsh Chinese Directi Movement Character on South Step out with left foot to shoulder width Float arms forward and up Bring arms down East
Circle arms, right on top Left Leg and Hand Forward, Right Arm Down Turn, circle arms, left on top Right Leg and Hand Forward, Left Leg Down Repeat first movement
Ym Fnzng
First section
3. White Crane Spreads Its Wings 4. Brush Knee and Step Forward
East
Left Hand Low, Right Hand High Twist at waist Circle arms in front
Brush left knee and twist, step forward, right palm forward strike Brush right knee and twist, step forward, left palm forward strike Repeat first movement
East
East
Shift weight onto right foot Touch left heel in front Palms up and face inward
Second Section
East
Left Leg and Arm Back, Right Arm Forward Right Leg and Arm Back, Left Arm Forward Repeat Previous Two
Ward Off (Peng) Rollback (Lu) Press (Ji) Push (An)
East
8. Right Grasp
You Lan
West
Quewei Danbian
East
Circle hands Weight onto right foot Hook right hand Step to left and press left hand to left
Yunshou
South
Danbian
East
Third Section
Gao Tan Ma
East
Move from Right Side to Left Side Move from Left Side to Right Side Repeat Previous Two Circle hands Weight onto right foot Hook right hand Step to left and press left hand to left Weight onto right foot Hands extended Push forward with right hand
Turn torso to right side, Cross and Separate Hands at Face Kick with Right Heel, Right Arm in Front and Left Arm in Back Step forward on right foot Hands down to sides and bring forward as fists Shift weight to right foot
You Dengjiao
East
Shuangfeng Guaner
East
West
Turn body to left Circle arms down, up in front of face Weight on right foot heel kick with left foot
Fourth Section
West
Squat Down and Balance on Right Leg Left Leg Forward and Left Arm Down and Forward Right Arm Back and Up, Hand in Beak Position Right Knee High Right Hand High Tai Chi Chuan, Page 2
17. Right Lower Body and Bird Stand on One Leg 18. Shuttle Back and Forth (Lady Works
with Shuttles)
West
Right Leg Forward and Right Arm Down and Forward Left Arm Back and Up, Hand in Beak Position Left Knee High Left Arm High
45 degree
Haidi Zhen
West
Right Side: Right Forearm Block, Left Palm Strike Left Side: Left Forearm Block, Right Palm Strike Weight on right foot Bend left knee, touch left toe to front Reach down with right hand Hands move upward, right on top Step to left Press left with left palm and up over head with right palm 180 degree turn to right Arms circle to right and make right fist Step forward with right leg then left Punch right fist under left hand Shift weight back Shift weight forward, push with two hands
Sweep right arm forward Turn to face start, Move feet shoulder width apart Hands crossed, at chest level.
20. Flash the Arms (Fan through Back) 21. Turn Body, Deflect, Parry, and Punch 22. Cross Block and Push (Appears Closed) 23. Cross Hands
Shan Tong Bi
West
Zhuanshen Banlanchui
East
Rufeng Sibi
East
Fifth Section
Shizishou
South
Bring hands down to side Bring Left foot in, relax and connect Chi to Earth The Chinese Sports Committee brought together four T'ai Chi experts who truncated the Yang family hand form to 24 postures in 1956. They wanted to retain the essential principles of T'ai Chi Ch'uan but make it less difficult to learn than longer (generally 88 to 108 posture) classical family T'ai Chi Ch'uan hand forms. 24. Closing Shoushi South
Tai Chi Chuan: Beijing Short 24 Form Standard Simplified Version, 24 Movements, 1956, Yang Style
Tai Chi Chuan (also called Tai Ji Quan) is a traditional Chinese martial art and a Chinese national treasure. In Chinese Tai means the highest or supreme, as in describing the highest heaven or supreme ruler. Chi (Ji) means the last or the ultimate. The word Tai Chi (Tai Ji) first appeared in the book Yijing, which was written more than 3,000 years ago, in a reference to the most primitive state of the universe, the origin of all changes, or the highest realm of existence. Here Tai Chi refers to the origin of changes, the most primitive state from which everything evolves. It is the highest state of existence. Throughout the ages, Chinese scholars have offered different philosophical interpretations of the world based on the Tai Chi Yin-Yang theory. Tai Chi Chuan is the practical application of this philosophy through physical movements that emphasize key philosophical components, such as balance, flowing smoothly like water or clouds, the circular patterns of nature, and channeling of chi (spirit/energy). Tai Chi engages both the physical (exterior) and mental (interior) selves. They are five traditional Ti Chi Chuan styles in China. However, the most popular are Yang and Chen styles. During the 1950s, the Chinese Athletic Committee, organized a team to compile the 24 postures of simplified Tai Chi Chuan. This compilation was based on the foundation of Yang style. The movements of this new simplified Tai Chi Chuan are easy to learn and the postures are accurate and standardized. These 24 postures of simplified Tai Chi Chuan have been popularly welcomed and practiced both in China and many countries in the last forty years. These 24 postures form the basis of many other Tai Chi postures and styles. All of the Tai Chi postures have martial applications as defensive or offensive moves. In 1989, the Chinese Martial Arts Research Institute organized prominent martial artists, and coaches from all over China to create a series of martial arts sports competition forms in seven areas: Long Fist Boxing, South Style Boxing, Thi Cai Chuan, Broadsword Play, Swordplay, Cudgel Play and Spear Play. Among the forms created was 42 postures Tai Chi Chuan and Sword. Tai Chi Chuan is beneficial to people of all ages and all lifestyles. It integrates the physical external and the meditative internal. It is one of the few sports that improves balance, coordination, flexibility, muscle strength, and cardiovascular health.