The Tai Chi Club has been offering in-person classes for this routine since September 2023.
Schedule at the EBRP Main Library can be found in our Schedule Page.
Other class reference materials can be found in the post “24 Movements Taijiquan: Class Overview and Discussion.” Feel free to leave your questions or suggestions in the comments.
Introduction
The simplified 24 Movements Taijiquan is widely practiced around the world for its recognized health benefits and is also a classic competition routine. The Tai Chi Club has been offering in-person classes for this routine since September 2023. It is derived from the traditional Yang-style Tai Chi and consists of 24 movements.
In each in-person session, two movements are introduced to participants, with a total of 12 sessions covering the entire routine. This structure helps students grasp the essence of the form. However, practice is key—attending weekly classes alone may not be sufficient for improving health and honing skills. To support consistent practice, 10-minute follow-along videos have been made available for participants to preview, review, and practice at their own pace.
With a five-minute warm-up, the routine can be used for a quick daily practice or as a 15-minute work break, aligning with federal guidelines to boost productivity and enhance well-being. Additional follow-along videos for the remaining movements are currently in production and will be released soon. For more details about the routine, including the blog post “24 Movements Taijiquan: Class Notes,” please visit the site.
Demonstration
Movement Briefs and Follow along Practice
1. Commencing
- Sanding Naturally— Feet together, hands on side
- Shift body weight onto right, lift left leg and step side way
- Raise both arms up to shoulder height
- Press both palms down while bending your knees Parting the Wild Horse’s Mane
2. Parting the Wild Horse’s Mane
- Move right palm upward; move left palm right below right palm, like holding a ball; withdraw left foot by right ankle.
- Turn left and step forward to form bow stance (standing lounge) with palms apart.
3. White Crane Spreads its Wings
- Right foot takes half step forwards; rotate both palms to form a Taichi ball in front.
- Shift center of gravity onto the right leg, raising the right hand up to the right side and left hand following to meet the right wrist. Keep moving the right hand to the right front, pressing the left hand down to the left hip; lifting the left heel to form an empty stance (weight on the rear leg)
4. Brush Knee and Push
- Wave both arms to your back right direction to form a “Taichi fish”
- Bend right arm to right ear and press left palm downward; then brush your left knee with you left palm, while pushing right palm forward
5. Strum the Pipa
- Lift right foot half a step forward and tap the toe down first
- Sit back on right foot and raise left toe to form an empty stance; meanwhile moving both arms in a curve motion to pose like playing the pipa
6. Repulse Monkeys
- Step left fore foot down on ground from Movement 5; turn the body right, extend left arm and move right palm to the back-right direction in a circular way with palm facing upward
- Then step back left foot, bend right arm and push right palm through ear to the front; at the same time, withdraw left palm to the left hip.
7. Grasp the Sparrow’s Tail – Left
- From Holding a Taichi Ball, Splitting palms into a ward off position in a bow stance
- Extend and rotate both arms, palms facing each other, roll back both arms while shifting weight back
- Wave and rotate two palms into a cross, press forward while shifting weight forward
- Extend both arms forward, palms facing downward, pulling in when shifting weight backward, push out when shifting weight forward
8. Grasp the Sparrow’s Tail – Right
9. Single Whip
- Turn right palm into a hook and withdraw left foot
- Turn left, step forward, and push left palm forward
10. Cloud Hands Wave
- Wave both hands to your right and step left foot side way
- Wave both hands to your left and move right foot to the left
11. Single Whip
Same as Movement 9
12. High Pat on Horse
- Move right foot half step forward, while releasing right hand hook into palm, then rotate both palms facing upward
- Sitting back on right leg, withdraw left hand and extend right palm forward, lift left foot to form a toe-touching empty stance
13. Right Heel Kick
- Extend left hand across right hand
- Step left foot to left front separating two hands
- Withdraw your right foot by the left foot and cross both hands in front of your chest
- Push upward and then separating both hands out and kicking out right heel at the same time
14. Strike the Opponent’s Ears
- Drop both hands and right foot while standing on left leg
- Step right foot step forward and turn hands into fists when dropping to the height of your hips; Punch both fists through sides while shifting body weight to right leg
15. Left Heel Kick
- Turn the body around, weight on left leg
- Shift body weight onto right leg; Cross the hands and lift the left knee; Separate the palms and kick with left heel