Healingtaichi's Blog

Yang Style Tai Chi – 24-Step Form

…balancing mind, body and spirit


 Benefits of T’ai Chi Practice:

Reduce Stress


Improve Lung Function

 Increase Circulation

Strengthen Bones

Lubricate Joints

Tone Muscles

Lower Blood Pressure


Tips for Improving Your T’ai Chi Practice:

  • Posture – Straighten your back by pulling upwards on your abdomen with your hips “tucked in”.  Hold your head high and press your shoulders slightly forward without hunching.
  • Stride – Measure the proper length for your stride by lining up the heel of your front foot with the toes of your back foot.  The full spread of your stance should be the width of your shoulders.
  • Always breathe from your diaphragm.  Breathe slowly and evenly in through your nose and out through your mouth.
  • Don’t begin any movement until you have begun your inhalation or exhalation.  In other words, movement follows breath.
  • Time the length of each movement to the best of your ability with the length of your inhalation/exhalation.
  • Always keep your knees and elbows slightly bent even when extending them in a press, push or kick. Never allow your knees to bend past your toes.


24 Posture Yang Form

Section One:

1 – Beginning posture – silk reeling (facing 12 o’clock)

3 – Parting the Horse’s Mane (left, right, left, moving toward 9 o’clock)

1 – White crane spreads its wings (left toe on the floor, sweep left & right, facing 9 o’clock)

3 – Brush knee step (left, right, left, moving toward 9 o’clock)

1 – Playing the lute (facing 9 o’clock, left heel on the floor)

Section Two:

4 – Fend off monkey (moving backward, right, left, right, left toward 3 o’clock)

1 – Grasping the sparrow’s tail (facing 9 o’clock – ward off, roll back, press, push)

1 – Grasping the sparrow’s tail (facing 3 o’clock – ward off, roll back, press, push)

Section Three:

1 – Single whip (facing 9 o’clock)

3 sets – Cloud hands (facing 12 o’clock, moving toward 9 o’clock)

1 – Single whip (facing 9 o’clock)

1 – Patting the horse’s neck (facing 9 o’clock)

1 – Kick with right heel (toward 9 o’clock)

1 – Double fist press (angling to the right)

Section Four:

1 – Turn around and kick with left heel

1 – Crooked whip (squat down or standing defensive posture), left leg straight out to side

1 – Crooked whip, right leg out to side

Section Five:

2 – Fair lady works with shuttles (right, left)

1 – Needle at the bottom of the sea

1 – Fanback

Section Six:

1 – Turn, hammer, ward off & punch

1 – Brush off opponent’s hand, ji, an

1 – Embrace tiger, return to mountain

Concluding posture


Recommended Books, Videos and Music:

Music CDs: http://www.healingtaichi.com

Feng Shui: Music for Balanced Living – available at Bed, Bath and Beyond in Great Falls

Books:  Tai Chi Chuan & Qigong. Wolfgang Metzger & Peifang Zhou with Manfred Grosser, Ph.D. ISBN: #0-8069-5957-6

Tai Chi Chuan. Master Liang, Shou-Yu & Wu, Wen-Ching. ISBN-10: #1-886969-33-7, ISBN-13: #978-1-886969=33=9

Taijijuan, Classical Yang Style.Dr. Yang, Jwing-Ming. ISBN: #1=886969-68-X


View the 2 videos below to help you as you practice your form:

Contact Information:

Cynthia Quarta, Owner/Instructor

Phone number: 406.788.8938

Email address: http://healingtaichi@yahoo.com

Please visit my online store for Tai Chi, Qigong, Karate, Kung Fu, Taekwondo, Mixed Martial Arts, Reiki, Massage, Yoga Pilates, Feng Shui, and Acupressure/Acupuncture products at everyday low prices : http://www.healingtaichi.com

Other blogs: http://chairtaichi.wordpress.com