Tai Chi is a martial art that absorbs the theories of ancient philosophy, medicine, military strategy, Taoism, Confucianism and other disciplines. It is a treasure of Chinese martial arts and shows the essence of Chinese traditional culture.

The 24 Form Tai Chi belongs to the simplified Tai Chi promoted after the founding of New China. Friends who have no foundation at all can practice the 24-style Tai Chi more easily. Friends, let’s practice together.

Diagram analysis of the 24 Form Tai Chi moves

1. Starting position

① Spread the left foot half a step ② Slowly raise both hands forward and at the same height as the shoulders ③ Bend the legs and squat, and lower the hands and press them to the front of the abdomen.

2. Wild horse splits its mane

A. ① Turn the waist, hold the hands and retract the feet, and hold them up and down, as if holding a ball. ② Turn around and step forward. ③ Lunge and separate.

B. ① Turn the waist and step forward. ② Hold the hands and retract the feet. When the two hands are held together, the upper hand is at the same height as the shoulder and the lower hand is at the same height as the abdomen. ③ Turn the waist and step forward, and take a step forward. ④ Lunge and separate, with the palm of the front hand tilted upward and level with the shoulder, and the back hand pressed on the hip with the palm facing downward.

C. ① Turn the waist and step forward. ② Hold the hands and retract the feet. ③ Turn the waist and step forward, and the heel lands gently. ④ Lunge and separate, with eyes fixed on the fingertips of the front hand.

3. White Crane Spreads Wings

① Hold the hands forward, half a step with the back heel, and the sole of the foot lands. ② Move the center of gravity backward, sit on the legs, turn the waist, and separate. ③ Turn forward, step forward and show the palm, and the front sole touches the ground.

4. Hug the knee and twist the step

A. ① Swing the right hand forward; ② Swing the two hands crosswise, turn the waist to the right and retract the feet, swing the hands to the side and back; ③ Step forward, bend the arms and retract the hands to the shoulders; ④ Lunge and push the palm.

B. ① Gently turn the waist and step out; ② Swing the hands and step back, look at the back hand at the same height as the shoulder; ③ Step forward and bend the arms, and step back the hands to the shoulder and ear; ④ Bow step, hug the hands and push the palms, with the fingertips at the same height as the eyes, and push to the middle axis, and the hands next to the side are pressed on the outside of the thigh.

C. ① Turn the waist and step out, ② Swing the hands and step back, ③ Step forward and bend the arms, ④ Bow step and push.

5. Hand waving pipa

    ① Step forward half a step with the back foot; ② Move the center of gravity backward, and cross and exchange the two hands; ③ Step forward and join the hands, and the two hands form a side palm.

    6. Reverse roll arm

      ① Withdraw the hands, turn the waist, and turn the palms; ② Lift the feet, step back, bend the arms, and withdraw the hands; ③ Sit on the legs and step forward, push the palms.

      ① Withdraw the hands, turn the waist, and turn the palms; ② Bend the arms, turn the arms, lift the feet, and step back; ③ Sit on the legs and step forward and push.

      ① Withdraw the hands, turn the palms; ② Turn the arms, step back; ③ Step back and retreat the palms.

      ① Withdraw hands and turn palms; ② Roll arms and step back; ③ Step back with palms in empty steps.

      7. Left Embracing Sparrow Tail

      ① Turn waist and separate hands; ② Hold hands and retract feet. If it is difficult to support, you can touch the ground with toes; ③ Turn waist and step forward, heels first landing; ④ Bow step and hold hands; ⑤ Turn waist and swing arms, send both hands to the front and turn palms to face each other; ⑥ Sit legs, turn waist, and pull back, and swing both hands to the side and back of the body.

      ⑦ Turn around and hold hands, still turn to the front, with the palm of the right hand attached to the inside of the wrist joint; ⑧ Bow step forward and squeeze, both hands and arms support the circle; ⑨ Sit legs and lead hands; ⑩ Bow step forward and press, both hands are parallel, wrist joints are at the same height as shoulders.

      8. Right Embracing Sparrow Tail

      ① Turn around and buckle feet to separate hands; ② Sit legs and hold hands and feet; ③ Turn around and step forward; ④ Bow step and hold hands

      ⑤ Turn your waist and swing your arms, send your hands forward, turn them over and face each other; ⑥ Sit with your legs, turn your waist, and pull them downward and backward; ⑦ Turn your waist, put your hands together in front of your chest, and face forward; ⑧ Lunge forward and squeeze; ⑨ Split your hands, sit with your legs, and pull your hands backward, also called back holding; ⑩ Lunge forward and press.

      9. Single Whip

        ① Sit with your legs, turn your waist, buckle your feet and move to the left; ② Sit with your legs, turn your waist, and move to the right; ③ Turn your palms, hook your hands, and retract your feet, with the tip of the hook pointing downward and the palm of your left hand facing inward; ④ Turn your body and step forward; ⑤ Lunge, turn your palms, and push your palms.

        10. Cloud Hands

          ① Sit with your legs, turn your waist, and drop your right hand, swing to the right and draw an arc, and separate your hook hands; ② Turn your waist and move your center of gravity to the left, cross your hands and swing to the left in an arc, and after reaching the left side, turn your palms, retract your feet, and step together.

          ③ Turn right, cross your hands and swing them to the right, then turn your palms and step out on the right side; ④ Turn your waist to the left, turn your palms and step your feet after reaching the left side; ⑤ Turn your waist to the right, turn your palms and step your feet together; ⑥ Turn your waist to the left, turn your palms and step your feet together.

          11. Single Whip

          ① Turn around and step right; ② Turn your palms and hook your hands, lift your left heel; ③ Turn around and step out; ④ Bow step, turn your palms and push forward.

          12. High Exploration Horse

          ① Turn your palms with your heels facing up; ② Sit on your legs, bend your arms, and step your hands back; ③ Push your palms with your right hand in front of your abdomen.

          13. Right Kick

          ① Walk with your palms, move your toes and heels to the left; ② Land on your feet, bow your legs and separate your feet; ③ Hold your hands and retract your feet; ④ Kick your feet and separate your feet, the direction is 30 degrees diagonally forward.

          14. Shuangfeng Guaner

            ① Pull your feet together and turn your hands upward; ② Land your feet, close your hands and make fists; ③ Lunge and pierce your fists. The direction of the lunge and piercing fists is the same as the direction of the kick, about 30 degrees to the right front.

            15. Turn around and kick your feet to the left

              ① Sit on your legs, turn around, separate your hands and buckle your feet, and look at your left hand; ② Hold your hands, close your feet and sit back with your center of gravity; ③ Separate your hands and kick your feet. The direction of the left kick is symmetrical with the right kick, and it is also 30 degrees diagonally forward.

              16. Left Lower Pose Independent

                ① Pull your feet and swing your hands, and hook up; ② Remove your feet and drop your hands; ③ Bow step and pierce your palms; ④ Bow step and lift your hands.

                ⑤ Stand alone and lift your palms, with your knees and elbows facing each other up and down, your calves naturally drooping, and your toes and soles flattened.

                17. Right Lower Pose Independent

                  ① Land your feet, turn around, swing your hands, and lift your hands; ② Extend your right leg to the right, and your right hand sinks slightly; ③ Bow step and pierce your palms to the right, with your palms pointing to the right, your tiger’s mouth facing up, and your palms facing forward.

                  ④ Lunge, raise your palms and stand up, withdraw the front toes outward, turn the back toes inward, move the center of gravity forward, and turn the back hand upward. ⑤ Independently raise your palms, lift your left hand and left leg forward and upward together, with your hands sideways, toes diagonally downward, and your right hand pressed on the side of your body.

                  18. Shuttle left and right

                    ① Drop your feet forward, with your heels on the ground and your toes turned outward; ② Hold your hands and retract your feet; ③ Step forward to the right front, with your heels on the ground and your hands separated; ④ Lunge and push your palms, the direction is 30 degrees to the right front, and the right hand is raised above the head.

                    ① Turn your feet, drop your hands, and turn your waist; ② Hold your hands and retract your feet; ③ Step up and crush your hands; ④ Lunge and push, the direction is 30 degrees to the left front, and the direction of the lunge and push palms should be consistent.

                    19. Needle in the Sea

                      ① Follow half a step and land on the center line; ② Sit on the legs, turn the waist, raise the palm to the side, raise it to the shoulder and ear, and the left hand falls in front of the abdomen; ③ Move the left foot forward half a step to form a virtual step, insert the right palm forward and down, and lean the upper body forward.

                      20. Flash through the arm

                        ① Stand up straight, raise the hands and retract the feet; ② Flash through the back and turn the palm; ③ Bow step and push the palm, hit the ribs and the middle of the chest.

                        21. Turn around and block the punch

                          ① Turn around and buckle the feet, swing the hands; ② Sit on the legs and make a fist, the right fist stops in front of your abdomen, the palm facing down; ③ Swing the feet and move the fist, move it to the front of the body, the palm facing up, and the left palm is pressed on the side of the body. ④ Turn around and retract the feet, swing the hands and retract the fist.

                          ⑤ Step up and block the palm, and retract the fist to the waist; ⑥ Bow step and punch, the palm facing left, and the fist eye facing up.

                          22. Like a seal

                            ① Pass the hand and turn the palm, turn it up; ② Sit on the legs and retract; ③ Lead the step forward and press

                            23. Cross Hands

                              ① Turn around and buckle your feet; ② Bow step and separate hands; ③ Cross hands; ④ Hold hands and feet together.

                              24. Closing

                                ① Turn your palms over and separate hands; ② Drop your arms and hands; ③ Return to the starting position with both feet together.