Tuesday, May 19, 2015

Yang-Style Tai Chi Chuan 24 Forms


Health Benefits


Tai Chi is often described as “meditation in motion,” but it might well be called “medication in motion.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations.

In 136 patients who’d had a stroke at least six months earlier, 12 weeks of Tai Chi improved standing balance more than a general exercise program that entailed breathing, stretching, and mobilizing muscles and joints involved in sitting and walking.[1,14]

When we consciously and mindfully focus on our breathing, a rhythmic pattern of healthy heart rate variability (HRV) and healthy immune function result.[3, 11] And that mean a longer and healthier life. For cancer and fibromyalgia patients, you can also slow your heart rate by deep breathing to reduce pain.[2,3,8]

Movements


In Yang-Style Tai Chi Chuan, it is composed of 24 forms. Starting at the starting position facing front, you move from right to left and then left to right on approximately a line as shown in the diagram (see [12] to learn in which direction you should face with each form). When you finish, your final position is about 2 steps to the left of your starting position. So, if you have a free space of roughly 20 feet x 6 feet, you can practice it.



  1. Commencing (Qǐshì, 起势), Preparation, Beginning
  2. Part the Wild Horse's Mane (Zuoyou Yémǎ Fēnzōng, 左右野马分鬃), LEFT and RIGHT
  3. White Crane Spreads Its Wings (Báihè Lìangchì, 白鹤亮翅), Stork/Crane Cools Its Wings
  4. Brush Knee and Step Forward (Zuoyou Lōuxī Àobù, 左右搂膝拗步), Brush Knee and Twist Step, LEFT and RIGHT
  5. Playing the Lute (Shǒuhūi Pípā, 手挥琵琶), Strum the Lute, Play Guitar
  6. Reverse Reeling Forearm (Zuoyou Dào juǎn gōng, 左右倒卷肱), Step Back and Drive Monkey Away, LEFT and RIGHT
  7. Left Grasp Sparrow's Tail (Zuo Lǎn Què Wěi, 左揽雀尾), Grasp the Bird's Tail
    1. Ward Off (Peng, 掤)
    2. Rollback (Lǚ, 捋)
    3. Press (Jǐ, 擠)
    4. Push (Àn, 按)
  8. Right Grasp Sparrow's Tail (You Lǎn què wěi, 右揽雀尾)
  9. Single Whip (Dān biān, 单鞭)
  10. Wave Hands Like Clouds (Yúnshǒu, 云手), Cloud Hands, Cloud Built Hands, Wave Hands in Clouds
  11. Single Whip (Danbian, 单鞭)
  12. High Pat on Horse (Gāo tàn mǎ, 高探马), Step Up to Examine Horse
  13. Right Heel Kick (Yòu dēng jiǎo, 右蹬脚), Separate Right Foot, Kick with Right Foot
  14. Strike to Ears with Both Fists (Shuāng fēng guàn ěr, 双峰贯耳)
  15. Turn Body and Left Heel Kick (Zhuǎnshēn zuǒ dēngjiǎo, 转身左蹬脚)
  16. Left Lower Body and Stand on One Leg (Zuo Xià shì dúlì, 左下势独立)
    1. Single Whip Squatting Down, Snake Creeps Down,
    2. Golden Rooster Stands on One Leg, Golden Bird Standing Alone ( jīn jī dúlì金鸡独立)
  17. Right Lower Body and Bird Stand on One Leg (You Xià shì dúlì, 右下势独立)
  18. Shuttle Back and Forth (Yòuzuǒ yùnǚ chuānsuō, 右左玉女穿梭), Fair Lady Works with Shuttles, (Walking Wood), Four Corners, RIGHT and LEFT
  19. Needle at Sea Bottom (Hǎidǐ zhēn, 海底针)
  20. Fan Through Back (Shǎn tōng bì, 闪通臂), Fan Penetrates Back
  21. Turn Body, Deflect, Parry, and Punch (Zhuǎnshēn Bānlánchuí, 转身搬拦捶)
  22. Appears Closed (Rúfēng shìbì, 如封似闭), Withdraw and Push, as if Closing a Door
  23. Cross Hands (Shízìshǒu, 十字手)
  24. Closing (Shōushì, 收势)

How to Learn It


The best way to learn Yang-Style Tai Chi Chuan is to learn the whole session in 8 parts. Below you can find 8 parts of teaching video in Chinese taught by master 李德印 and demonstrated by 邱慧芳.

  1. 起势
  2. 左右野马分鬃
  3. 白鹤亮翅
taichi 24 forms part 1 a taichi 24 forms part 1 b
  1. 左右搂膝拗步
  2. 手挥琵琶
  3. 左右倒卷肱
taichi 24 forms part 2 a taichi 24 forms part 2 b
  1. 左揽雀尾
  2. 右揽雀尾
taichi 24 forms part 3 a taichi 24 forms part 3 b
  1. 单鞭
  2. 云手
  3. 单鞭
taichi 24 forms part 4 a taichi 24 forms part 4 b
  1. 高探马
  2. 右蹬脚
  3. 双峰贯耳
  4. 转身左蹬脚
taichi 24 forms part 5 a taichi 24 forms part 5 b
  1. 左下势独立
  2. 右下势独立
taichi 24 forms part 6 a taichi 24 forms part 6 b
  1. 右左玉女穿梭
  2. 海底针
  3. 闪通臂
taichi 24 forms part 7 a taichi 24 forms part 7 b
  1. 转身搬拦捶
  2. 如封似闭
  3. 十字手
  4. 收势
taichi 24 forms part 8 a taichi 24 forms part 8 b

References

  1. The health benefits of tai chi
  2. "Ultra-Longevity" by Mark Liponis, MD
  3. Breathe Deeply to Activate Vagus Nerve
  4. Tai Chi Chuan 24 Forms
  5. tai chi 24 forms posterior view
  6. 24-form tai chi chuan (Wikipedia)
  7. Tai chi: A gentle way to fight stress (Mayo Clinic)
  8. Fibromyalgia misconceptions: Interview with a Mayo Clinic expert
  9. Exercise and Its Benefits (Travel and Health)
  10. Stress and How to Diffuse It (Travel and Health)
  11. Shingles and Its Remedies (Travel and Health)
    • A UCLA study found that practicing tai chi chih can significantly boosts the immune systems of older adults against the virus that leads to the painful, blistery rash known as shingles.
  12. Tai Chi Chuan—Directional Instructions  (Travel and Health)
  13. Tai Chi Tips (Travel and Health)
  14. Effect of Tai Chi on physical function, fall rates and quality of life among older stroke survivors

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