TAI CHI 24 move form

1) Stand naturally with feet shoulder-width apart, arms hanging and hands at your sides. Look forward. (fig 1)
Points to remember: Hold head and neck erect, with chin drawn slightly inward. Do not protrude chest or draw abdomen. Concentrate.

2) Raise arms slowly forward and upward to shoulder level with hands above shoulder level with hands above shoulder level and palms facing downward.
(fig 2-3)

3) Keeping torso erect, bend knees while pressing palms down gently, with elbows dropping towards knees. Look forward. (Fig. 4)

Points to remember: Hold shoulders and elbows down. Slightly bend fingers. Equally distribute weight between both legs. While bending knees, keep waist loose and relaxed and buttocks slightly pulled in. Coordinating lowering of arms with bending of knees.

1) Turn torso slightly to the right and shift weight onto right leg. Raise right hand until forearm comes in front of right chest, while left hand moves in a downward curve until it comes under right hand, palms facing each other as if holding a ball. (This is a “ball-holding gesture.”) Move left foot to the side of the right foot, toes on the floor. Look at the right hand (fig 5-6)

2) Turn the body to the left as left foot takes a step leftward. Bend left knee and shift weight onto the left leg. Straighten the right leg with the heel pressing down on the floor to form a left “bow step.” As you turn your body slightly leftward, gradually raise the left forearm obliquely to eye level with palm facing upward and elbow slightly bent, and lower right hand beside right hip with palm facing downward and fingers pointing forward. Look at the left hand. (fig 7-9)

3) “Sit back” slowly – move torso backward as if ready to take a seat and shift the weight onto the right leg. Raise toes on the left foot slightly and turn toes outward before placing foot flat on the floor. Then bend the left leg and turn the body to the left, shifting the weight back onto the left leg. Make a “ball-holding gesture” in front of the left chest. The left hand is on top. Then draw the right foot forward to the side of the left foot and rest toes on the floor. Look at the left hand (fig 10-12)

4) Take a right “bow step” by moving the right foot a step rightward, straightening the left leg with the heel pressing on the floor and while bending the right leg at the knee. At the same time, turn the body to the right. Gradually raise right hand obliquely upward to eye level with palm facing upward and elbows slightly bent, and press left hand down beside the left hip with palm facing downward and fingers pointing forward. Look at the right hand (fig 13-14)

5) Repeat movements in 3, reversing the “right” and “left” sides (fig 15-17)

6) Repeat movements in 4, reversing the “right” and “left” sides (fig 18-19)

Points to remember. Hold the torso erect and keep chest relaxed. Move the arms in an arc. Prevent arms from stretching out fully when separating hands. The waist serves as the axis as the axis for body turns. Tempo of movements in taking “bow steps” and in separating hands must be even and synchronized. When stepping forward, place your foot slowly in position, heel coming down first. The knee on the front leg should not go beyond the toes, which should point forward. The rear leg should be slightly straightened, forming an angle of 45 degrees with the ground. Heels should not be in a straight line, the distance between them is 10-30 cm.

Points to remember: Do not thrust chest. Arms should be rounded when they move up or down. Bend the left leg slightly at the knee. Coordinate the shift of the weight backward with raising of the right hand.

3) Keeping torso erect, bend knees while pressing palms down gently, with elbows dropping towards knees. Look forward. (Fig. 4)

3) “Sit-back” slowly, shifting weight onto right leg. Raise toes of left foot and turn them slightly outward before placing the foot flat on the floor. Then bend the left leg slowly. Turn the body to the left and shift the weight onto the left leg. At the same time, turn the left palm up and with elbows slightly bent, move the left hand sideways and up to shoulder level, palm turning obliquely upward. The right hand, following the body turn, makes an arc upward and then downward to the left. Pausing in from the left chest, palm facing obliquely downward. Look at the left hand. (Fig 28-30)

Move the right foot a half-step forward toward the left heel. “Sit back” and turn torso slightly to the right, shifting weight onto the right leg. Raise the left foot and place it slightly forward, heel coming down on the floor and the knee bent a little to form a left “empty step.” Meanwhile, raise the left hand in a curve to the nose level, with elbows slightly bent. Move the right hand downward until it reaches the inside of the left elbow. Look at forefinger of the left hand (fig 38-40)

Points to remember: Body position should remain steady and natural with chest relaxed and shoulders and elbows held down. Movement of raising the left hand should be more or less circular. In moving the right foot a half-step forward, place it slowly in position, toes coming down first. Coordinate weight transfer with the raising of the left hand

1) Move the right hand in a semicircle past abdomen and upward to shoulder level with palm facing upward and arm slightly bent. Turn the left palm up and place toes of left foot on the floor. First look to the right as body turns right, then turn to look ahead at the left hand. (fig 41-42)
2) Bend the right arm and draw the hand past the ear before pushing it ahead with the palm facing forward. Turn the right hand with palm facing upward. At the same time, raise left foot slightly and take a step backward, slightly leftward, placing left foot slowly on floor toes first. Turn body to the left and shift weight onto left leg to form a right “empty step” Look at left side as the body turns left, and then look at the right hand (fig 43-45)

Points to remember: in pushing out or drawing back, hands should not go straight but should move in an arc, while pushing out hands, relax waist and hips. Coordinating turning of waist with hand movements. When stepping back, place toes down first and then slowly set the whole foot on the floor. As the body turns, pivot on toes of front foot until it comes in line with the body. Move left leg slightly toward the left (or right leg slightly toward the right) when taking a step backward, taking care to prevent feet from ending up in a straight line. Look first to the side the body turns, and then turn to look at the hand in front.

1) Turn body slightly to the right. Move left hand downward past abdomen and step before right ribs, with palm facing upward. Bend right arm, palm turned downward and place at the right chest, forming a “ball-holding gesture,” with right hand on top. At the same time, shift weight onto right leg, draw left foot beside right foot and rest toes on floor. (Fig 55-56)
2) Turn torso slightly to the left. Step forward with left foot. Turn torso a bit further to the left and bend left leg to form a “bow step,” with right leg naturally straightened. Meanwhile, push out the rounded left forearm at shoulder level with palm facing inward. Drop right hand slowly to beside right hip, with palm facing downward and fingers pointing forward. Look at the left forearm. (fig 57-58)

Points to remember: Keep both arms rounded while moving either arm. Coordinate the separation of hands, relaxing of waist and bending of legs.

3) Turn torso slightly to the left while extending the left hand forward with palm turned down. Bring the right hand upward, palm turning up, until it is below left forearm. Then turn torso to the right while pulling both hands down in such a way as to draw an arc before abdomen. Finish with right hand extended sideways at shoulder level, palm up, and left forearm lying across chest, palm turned inward. At the same time, shift weight onto the right leg. Look at the right hand (Fig 59-60)

Points to remember: While hands are pulled down, do not lean forward of let buttocks protrude. Arms follow turning of waist and move in a circular path.

4) Turn torso slightly to the left. Bend right arm and place right fingers against inside of left wrist. Press both hands slowly forward with right palm facing forward and left palm inward, keeping left arm rounded. Meanwhile, shift weight slowly onto the left leg to form a “bow step.” Look at the left wrist.
(Fig 61-62)

Points to remember: Keep torso erect when pressing hands forward. Coordinate movements of hands with relaxing of waist and bending of leg.

2) Repeat movements in 2 of Left Style form, reversing “right” and “left”
(fig 71-72)

3) Repeat movements in 3 of Left Style form, reversing “right” and “left”
(fig 73-74)

4) Repeat movements in 4 of Left Style form, reversing “right” and “left”
(fig 75-76)

5) Repeat movements in 5 of Left Style form, reversing “right” and “left”
(fig 77-79)

6) Repeat movements in 6 of Left Style form, reversing “right” and “left”
(fig 80)

1) “Sit back” and gradually shift weight onto left leg while turning toes of right foot inward. Meanwhile, turn body to the left. Move both hands leftward with hand on top, until left arm is extended at shoulder level, palm facing outward, and right hand is in front of left ribs, palm facing obliquely inward. Look at left hand. (fig 81-82)
2) Turn body to the right, shifting weight gradually onto right leg. Draw left foot next to right foot and rest left toes on floor. At the same time, move right hand in an arc upward and around to the right until arm is at shoulder level. With right palm now turned outward, bunch fingertips and turn them downward, bending wrist to form a “hooked hand,” while left hand moves in an arc past abdomen and pauses in front of right shoulder with palm facing inward. Look at left hand. (fig 83-84)

3) Turn body to the left, stepping forward slightly leftward with left foot. Bend left knee into a “bow step,” with right leg naturally straightened. While shifting weight onto left leg, rotate left palm slowly and push it ahead with fingertips at eye level and elbow slightly bent. Look at left hand. (fig 85-86)

Points to remember: Keep torso erect and waist relaxed. Bend right elbow slightly downward and place left elbow directly above left knee. Lower shoulders. Turn palm as left hand moves forward; do not turn it to quickly or abruptly. Coordinate all transitional movements.

Wave Hands Like Clouds-Left Style (Fig 87-101)

3) Turn torso gradually to the right, shifting weight onto right leg. Move right hand to the right side past face, palm turned outward, while left hand makes an arc past abdomen and upward to shoulder level with palm turned obliquely inward. Step sideways with left foot. Look at left hand. (fig 92-94)

4) Repeat movements in 2. (fig 95-96)

5) Repeat movements in 3. (fig 97-99)

6) Repeat movements in 2. (fig 100-101)

Points to remember: Lumbar section of spine serves as the axis for body turns. Relax waist and hips, and avoid sudden rises or falls in body positions. Arm movements should be natural and circular and should follow waist movements. The pace must be slow and even. Maintain balance when moving lower limbs. Eyes follow hands when they move past face.

Single Whip (Form 2) (Fig 102-106)

1) Turn torso to the right. At the same time, move right hand to the right to form a “hooked hand” at a point slightly above shoulder level, and arc left hand past abdomen and then upward to right shoulder with palm turned inward. Shift weight onto right leg, while toes of left foot rest on floor. Look at left hand.
(fig 102-104)

2) Turn body to the left, stepping forward slightly leftward with left foot. Bend left knee into a “bow step,” with right leg naturally straightened. While shifting weight onto left leg, rotate left palm slowly and push it ahead. (fig 105-106)

Points to remember: The same as those for previous Single Whip (Form 1).

High Pat on Horse (Fig 107-108)

1) Move right foot a half-step forward; shift weight onto right leg. Open right hand and turn both palms upward with elbows slightly bent, while body turns slightly to the right with left heel gradually raised to form an “empty step.” Look forward to the left. (fig 107)

2) Turn body slightly to the left. Draw right hand past right ear and push it forward with palm facing forward and fingers at eye level pointing upward. Lower left hand until it comes in front of left hip, palm still facing upward. Meanwhile, move left foot slightly forward with toes on floor. Look at right hand. (fig 108)

Points to remember: Hold torso erect and relaxed. Hold shoulders low and bend right elbow slightly downward.

Kick with Right Heel (Fig 109-114)
1) Cross hands by extending left hand, with left palm upward, onto the back of right wrist. Then separate hands and move hands in a downward arc with palms turned obliquely downward. Meanwhile, raise left foot and step forward toward left, forming a left “bow step.” (fig 109-111)

2) Move both hands outward in a circle and then down until they cross in front of chest, both palms turned inward, with the back of left hand against inside of right wrist. At the same time, bring foot next to left foot and rest toes on floor. Look forward to the right. (fig 112)

3) Separate hands, extending them sideways at shoulder level, with elbows slightly bent and palms turned outward. At the same time, raise right leg, bent at knee, and kick foot gently forward toward right. Look at right hand.
(fig 113-114)

Points to remember: Keep your balance. Wrists are level with shoulders when hands are separated. Bend left leg slightly when right foot kicks forward. The force of the kick should initiate from the heel, with upturned toes pointing slightly inward. Coordinate separation of hands with kick. Right arm is parallel with right leg.

Strike Opponent’s Ears with Both Fists (Fig 115-118)

1) Pull back right foot and suspend it by bending knee so that thigh is level. Move left hand up and forward, then down next to the right hand in front of chest, turning both palms up. Move both hands in an arc downward, dropping to the sides of right knee. (fig 115-116)

2) Drop right foot slowly to the floor at a point slightly to the right front of left foot, while weight shifts onto right leg to form a “bow step.” At the same time, drop both hands and gradually clench fists. Then arc hands upward and forward from the sides to the front, coming together at ear level in a pincer-like movement, knuckles facing obliquely upward. Distance between fists is about 10-20 cm. Look at right fist. (fig 117-118)

Points to remember: Hold head and neck erect. Relax waist and hips and clench fists loosely. Keep shoulders low and allow elbows to fall naturally with arms slightly bent

Turn and Kick with Left Heel (Fig 119-124)

1) Shift weight onto left leg. Turn body to the left with toes of right foot pointing inward. Simultaneously open fists and separate hands in a circular movement, extending hands sideways slightly above shoulder level, palms facing forward. Look at left hand. (fig 119-120)

2) Shift weight onto right leg. Bring left foot next to right foot and rest toes on floor. At the same time, circle both hands downward and to the sides and then inward and to the front until they cross in front of chest. Place the back of right hand against inside of left wrist, both palms facing inward. look forward to the left. (figs 121-122)

3) Separate hands and extend them sideways at shoulder level, with elbows slightly bent and palms facing outward. Meanwhile, raise left leg with knee bent, and then kick foot gradually forward left. Look at left hand. (fig 123-124)

Points to remember: The same as those for Kick with Right Heel, except that “right” and “left” are reversed.

Push Down and Stand on One Leg-Left Style (Fig 125-131)

1) Pull back left foot and suspend it by bending knee so that thigh is level. Turn torso to the right. Form a right “hooked hand,” while left palm turns up and makes an arc up to the right until it stops in front of right shoulder. Look at right hand. (fig 125-126)
2) Crouch slowly on right leg, stretching left leg sideways toward left. Extend left hand sideways along the inner side of left leg. Look at left hand. (fig 127-28)

Points to remember: When right leg is bent in a full crouch, turn right toes slightly outward and straighten left leg with left toes turned slightly inward; both soles flat on floor. Keep toes of left foot in line with heel of right foot. Do not lean upper body too far forward.

3) Using heel as pivot, turn toes of left foot slightly outward and bend left knee. Turn toes of right foot inward while right leg straightens. Shift weight onto left leg. Turn torso slightly to the left and then raise it slowly in a forward movement. At the same time, extend left arm forward, with palm facing the right. Look at left hand. (fig 129)

4) Raise right foot gradually and bend right knee so that thigh is level. At the same time, open right hand and swing it past the outer side of right leg and then upward to the front, until the bent elbow comes just above right knee, fingers pointing up and palm facing the left side. Lower left hand to the side of left hip, palm facing downward. Look at right hand. (fig 130-131)

Points to remember: Keep torso upright. Bend the standing leg slightly. Point toes naturally downward as right foot is raised.

Push Down and Stand on One Leg-Right Style (Fig 132-38)

1) Place right foot down in front of the left and rest toes on floor. Turn body to the left, using left toes as a pivot. At the same time, raise left hand sideways and upward to shoulder level, forming a “hooked hand,” while right hand, following the torso, moves in an arc to the front of left shoulder with fingers pointing up. Look at left hand. (fig 132-133)
2) Repeat movements in 2 of Left Style form, reversing “right” and “left.”
(fig 134-135)

3) Repeat movements in 3 of Left Style form, reversing “right” and “left.”
(fig 136)

4) Repeat movements in 4 of Left Style form, reversing “right” and “left.”
(fig 137-138)

Points to remember: Raise right foot slightly before crouching and stretching right leg sideways. Other details are the same as those of Left Style form, except that “right” and “left” are reversed.

Work at Shuttles on Both Sides (Fig 139-140)

1) Turn body to the left. Place left foot on floor in front of right foot, with toes pointing outward. With right heel slightly raised, bend both knees to form a half “seat on crossed legs.” At the same time, make a “ball-holding gesture” in front of left chest with left hand on top. Then move right foot beside left foot and rest toes on floor. Look at left forearm. (Fig139-141)
2) Turn body to the right and step right foot forward to form a “bow step.” At the same time, move right hand upward, pausing just above the right temple with palm turned obliquely upward. Move left hand downward to the left side and then forward and upward to nose level, with palm facing forward. Look at left hand. (Fig 142-144)

3) Turn body slightly to the right, shifting weight slightly backward, with toes of right foot turned outward a bit. Shift weight back onto right leg. Place left foot next to right foot with toes on floor. Meanwhile, make a “ball-holding gesture” in front of right chest with right hand on top. Look at right forearm. (Figs 145-146)

4) Repeat movements in 2, reversing “right” and “left.” (Figs 147-149)

Points to remember: Do not lean forward when pushing hands forward. Do not shrug shoulders when raising hands. Coordinate hand movements with those of waist and legs. Distance between heels in “bow step” is about 30 cm.

Needle at Sea Bottom (Fig 150-151)

Move right foot a half-step forward. Shift weight onto right leg as left foot moves forward a bit with toes coming down on floor to form a left “empty step.” At the same time, turn body slightly to the right. Lower right hand in front of body, then raise it up beside right ear and thrust it obliquely downward in front of body, with palm facing to the left and fingers pointing downward. Simultaneously, move left hand in an arc forward and downward to the side of left hip with palm facing downward and fingers pointing forward. Look at floor ahead. (Fig 150-151)
Points to remember: First turn body slightly to the right and then to the left. Do not lean too far forward. Keep hands erect and buttocks in. Bend left leg slightly.

Flash the Arm (Fig 152-154)

Turn body slightly to the right. Step forward with left foot to form a “bow step.” At the same time, raise right arm with elbow bent until the hand stops just above right temple. Turn palm obliquely upward with thumb pointing downward. Raise left hand slightly and push it forward at nose level with palm facing forward. Look at left hand. (Fig 152-154)
Points to remember: Hold torso in an erect and natural position. Relax waist, hips, and back muscles. Do not straighten left arm. Coordinate pushing palm forward with the “bow step.”

Turn, Deflect Downward, Parry and Punch (Figs. 155-161)

1) "Sit Back" and shift weight onto right leg. Turn body to the right, with toes of left foot turned inward. Then shift weight back onto left leg. As body, turns, curve right hand toward the right and downward and then , with fingers clenched into a fist, move right hand past abdomen beside left ribs with knuckles downward. At the same time, raise left arm above head with palm turned obliquely upward. Look forward (Fig 155-156)

2) Turn body to the right. Thrust right fist upward and forward in front of chest with knuckles turned up. Lower left hand to the side of left hip with palm turned downward and fingers pointing forward. At the same time, draw back right foot and, without stopping or allow it to touch floor, step forward with toes turned outward. Look at right fist (Fig 157-158)

3) Shift weight onto right leg and step forward with left foot. Meanwhile, parry with left hand moving up and forward from the left side in an arc, palm turned slightly downward. Pull right fist in a curve back to the side of right waist with knuckles turned upward. Look at left hand. (Fig 159-160)

4) Bend left leg to form a "bow step." Meanwhile, thrust right fist forward at chest level with the back of hand facing the right side. Pull left hand back to the side of right forearm. Look at right fist. (Fig 161)

Points to remember: Clench right fist loosely. While pulling back the fist, turn forearm first inward and then outward, with knuckles up. While the fist strikes forward, right shoulder follows movement and extends slightly forward. Hold shoulders and elbows down.

Apparent Close-Up (Figs. 162-167)

1) Stretch left hand forward from below right wrist; open right fist. Turn p alms up, separate hands and pull them back slowly. "Sit back" with toes of left foot raised, shifting weight onto right leg. Look forward. (Fig 162-164)
2) Turn palms down in front of chest and push them downward past abdomen and then forward and upward. Finish movement with wrists at shoulder level, palms facing forward. At the same time, bend left leg to form a "bow step." Look forward. (Fig 165-167)

Points to remember: Do not lean backward when "sitting back." Keep buttocks in. Relax shoulders and turn elbows slightly outward as arms are pulled back in unison with body movements. Do not pull Arms back straight. Extend hands no farther than shoulder-width apart.

Cross Hands (Figs. 168-171)

1) Shift weight onto right leg. Turn body to the right as toes of left foot turn inward. Following body turn, move both hands to the sides in an arc at shoulder level, with palms facing forward and elbows slightly bent. Meanwhile, turn toes of right foot slightly outward and shift weight onto right leg to form a side "bow step." Look at right hand. (Fig 168-169)
2) Shift weight slowly onto left leg. Bring right foot toward left foot so that they are parallel and shoulder-width apart. Gradually straighten legs. At the same time, move both hands down and cross them in front of abdomen, then raise crossed hands to chest level with wrists at shoulder level, right hand on the outside and palms facing inward. Look straight forward. (Fig 170-171)

Points to remember: -Do lot lean forward when separating or crossing hands. When taking the parallel stance, keep body naturally erect, with head held straight and chin tucked slightly inward. Keep arms rounded in a comfortable position, with shoulders and elbows held down.

Closing Form (Figs. 172-174)

Turn paints forward and downward while lowering both hands gradually to the sides of hips. Look straight forward. (Fig 172-174) points to remember: Relax whole body and slowly draw a deep breath (exhalation may be somewhat prolonged) as hands are lowered. Place left foot next to right foot after breathing becomes even. Walk briefly to recover completely.

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