Syllabus for 24-Form Tai Chi Chuan

 

Syllabus for 24-Form Tai Chi Chuan

The 24-Form Tai Chi Chuan, also known as the Simplified Tai Chi Form, is a popular and standardized routine designed for beginners. This form, developed in 1956 by the Chinese Sports Committee, consists of 24 movements that are derived from the traditional Yang-style Tai Chi. The following syllabus outlines the structure, teaching methodology, and progression for learning the 24-Form Tai Chi Chuan.

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1. Introduction to Tai Chi Chuan

• History and Philosophy:
• Brief history of Tai Chi Chuan and its evolution into different styles.
• Introduction to the principles of Yin and Yang.
• Benefits of practicing Tai Chi (health, relaxation, balance, coordination).
• Basic Principles:
• Posture and alignment.
• Breathing techniques (natural and abdominal breathing).
• Concept of Qi (energy flow) and its role in Tai Chi.
• Importance of relaxation (Song) and mindfulness.

 

2. Warm-up Exercises

• Joint Loosening Exercises:
• Gentle rotations of the neck, shoulders, elbows, wrists, hips, knees, and ankles.
• Stretching and Relaxation Techniques:
• Basic stretches to prepare the body for Tai Chi movements.
• Relaxation exercises to enhance focus and reduce tension.
• Basic Tai Chi Stances:
• Horse Stance (Ma Bu).
• Bow Stance (Gong Bu).
• Empty Stance (Xu Bu).

 

3. Learning the 24-Form Tai Chi Chuan

The 24-form Tai Chi is divided into sections for systematic learning. Each section can be practiced individually before progressing to the next, ensuring proper mastery of each movement.

Section 1: Commencement and Initial Movements

Section 2: Grasping the Bird’s Tail

Section 3: Single Whip and Related Movements

Section 4: Kicks and Balancing Movements

Section 5: Final Movements and Closing

 

4. Teaching Methodology

• Breakdown of Each Movement:
• Step-by-step instruction of each form.
• Emphasis on correct posture, movement flow, and breathing.
• Repetition and Practice:
• Repeated practice of each movement individually before linking them.
• Practicing short sequences of movements before moving to longer sequences.
• Corrections and Feedback:
• Individual feedback to ensure proper alignment and technique.
• Group corrections to address common mistakes.

5. Practice Routine

• Daily Practice:
• Warm-up exercises (10-15 minutes).
• Practice individual movements (20-30 minutes).
• Practice full form (15-20 minutes).
• Cool down and relaxation (5-10 minutes).
• Weekly Focus:
• Focus on mastering 2-3 movements each week.
• Gradually increase the sequence length practiced in each session.

6. Review and Refinement

• Monthly Review Sessions:
• Review all movements learned to date.
• Group practice and demonstration.
• Advanced Techniques:
• Introduction to applications of each movement in Tai Chi self-defense.
• Advanced breathing techniques.

7. Evaluation and Progression

• Progress Checkpoints:
• Regular assessments to ensure understanding of movements.
• Feedback on improvement areas and techniques.
• Final Assessment:
• Demonstration of the complete 24-form Tai Chi Chuan.
• Evaluation based on fluidity, accuracy, posture, and breathing.

8. Additional Practice

• Partner Exercises:
• Push hands (Tui Shou) for understanding Tai Chi principles in a practical setting.
• Meditative Practices:
• Standing meditation (Zhan Zhuang) to cultivate inner energy (Qi).
• Guided Imagery and Visualization:
• Techniques to improve focus and form accuracy.

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Movements and Instructions

1. Opening Form

1. Stand with feet shoulder-width apart.
2. Raise both arms in front of the body.
3. Bend knees and press palms down.

24 Forms of Tai Chi Chuan

2. Part the Wild Horse's Mane A.

1. Bring one foot in and hold a ball with both hands.
2. Turn left and step out.
3. Perform a bow stance, parting the hands.

B.

1. Shift weight back and turn the foot outward.
2. Step forward and hold a ball.
3. Turn right and step out.
4. Perform a bow stance, parting the hands.

C.

1. Shift weight back and turn the foot outward.
2. Step forward and hold a ball.
3. Turn left and step out.
4. Perform a bow stance, parting the hands.

3. White Crane Spreads Its Wings

1. Take a half step forward and hold a ball in front of the chest.
2. Shift weight back and raise one arm.
3. Perform an empty stance, spreading both hands.

4. Brush Knee and Twist Step A.

1. Turn left and lower the hands.
2. Turn right, bring the foot in, and raise an arm.
3. Step out and bend the elbow.
4. Perform a bow stance, brushing and pushing.

B.

1. Shift weight back and turn the foot outward.
2. Step forward and raise an arm.
3. Step out and bend the elbow.
4. Perform a bow stance, brushing and pushing.

C.

1. Shift weight back and turn the foot outward.
2. Step forward and raise an arm.
3. Step out and bend the elbow.
4. Perform a bow stance, brushing and pushing.

5. Play the Lute (Strum the Lute)

1. Step forward and spread the hands.
2. Shift weight back and lift the palm.
3. Perform an empty stance, closing the arms.

6. Step Back and Repulse Monkey

1. Spread both hands.
2. Lift the knee and bend the elbow.
3. Step back and cross the hands.
4. Shift weight back and push with the palms. (Repeat four times)

7. Grasp the Bird's Tail (Left)

1. Turn right, bring the foot in, and hold a ball.
2. Turn left and step out.
3. Perform a bow stance and ward off with the arm.
4. Turn left, following the arm, and extend the palm.
5. Shift weight back and turn right, pulling down.
6. Turn left and step out, connecting at the wrist.
7. Perform a bow stance, pushing forward.
8. Shift weight back, spreading the hands, bending the elbow, and drawing in the palms.
9. Perform a bow stance, pressing with the palms.

8. Grasp the Bird's Tail (Right)

1. Shift weight back, turn the foot, and spread the hands to the right.
2. Turn the body and bring the foot in, holding a ball.
3. Turn right and step out.
4. Perform a bow stance and ward off with the arm.
5. Turn right, following the arm, and extend the palm.
6. Shift weight back, turn left, and pull down.
7. Turn right and step out, connecting at the wrist.
8. Perform a bow stance, pushing forward.
9. Shift weight back, spreading the hands, bending the elbow, and drawing in the palms.
10. Perform a bow stance, pushing with the palms.

9. Single Whip

1. Turn left and turn the foot inwards.
2. Turn right, bring the foot in, and extend the arm.
3. Step out and hook with the hand.
4. Perform a bow stance, pushing upwards.

10. Wave Hands Like Clouds

1. Turn right, lowering the hands.
2. Turn left, performing cloud hands.
3. Step together and press with the palms.
4. Turn right, performing cloud hands.
5. Step out and press with the palms. (Note: Repeat three times)

11. Single Whip

1. Step diagonally and turn right, raising the arm.
2. Step out and hook with the hand.
3. Perform a bow stance, pressing with the palms.

12. High Pat on Horse

1. Step forward, shift weight back, and spread the hands.
2. Perform an empty stance, pushing with the palm.

13. Right Heel Kick

1. Bring the foot and hands together.
2. Turn left and step out.
3. Perform a bow stance, drawing an arc.
4. Lift the knee and embrace with the arms.
5. Spread the hands and kick with the heel.

14. Strike Both Ears with Fists

1. Bring the foot in and lower the hands.
2. Step out and gather the hands.
3. Perform a bow stance, striking with both fists.

15. Turn Around and Left Heel Kick

1. Shift weight back, turn the foot, and turn left, extending the hand.
2. Turn the body and gather the arms, lifting the knee.
3. Spread the hands and kick with the heel.

16. Left Lower Body and Stand on One Leg

1. Bring the foot in and hook with the hand.
2. Squat down and perform a sweep.
3. Thrust the palm downward.
4. Turn the foot and perform a bow stance.
5. Turn the foot and shift weight.
6. Lift the knee and raise the palm.

17. Right Lower Body and Stand on One Leg

1. Step down and turn left, hooking with the hand.
2. Squat down and perform a sweep.
3. Thrust the palm downward.
4. Turn the foot and perform a bow stance.
5. Turn the foot and shift weight.
6. Lift the knee and raise the palm.

18. Fair Lady Works at Shuttles (Left and Right)

1. Step down and lower the hands.
2. Step forward and hold a ball.
3. Turn right and step out.
4. Perform a bow stance, pushing and blocking.
5. Shift weight back and lower the hands.
6. Step forward and hold a ball.
7. Turn left and step out.
8. Perform a bow stance, pushing and blocking.

19. Needle at Sea Bottom

1. Step forward and lower the hands.
2. Shift weight back and lift the hands.
3. Perform an empty stance, inserting the palm.

20. Flash through Back

1. Bring the foot in and raise the arm.
2. Step out and turn the palm over.
3. Perform a bow stance, pushing and blocking.

21. Turn and Chop with Fist

1. Shift weight back, turn the foot, and turn right, swinging the palm.
2. Bring the foot in and form a fist.
3. Step up and chop with the fist.
4. Step forward, rotating the arm.
5. Step out, wrapping the fist, and blocking with the palm.
6. Perform a bow stance, striking with the fist.

22. Apparent Close Up

1. Pass the arm through and turn the palm over.
2. Shift weight back and gather the palms.
3. Perform a bow stance, pushing with the palms.

23. Cross Hands

1. Shift weight back, turn the foot, and spread the hands to the right.
2. Turn right, turn the foot outwards, and draw an arc.

24. Closing Form

1. Bring the foot in and embrace with the arms.
2. Rotate the arms and spread the hands.
3. Lower the hands and finish the form.

Practice Guidelines

1. Mental Calmness and Physical Relaxation
• “Mental calmness” means clearing the mind of all distractions and external interference while practicing Tai Chi.
• “Physical relaxation” does not mean slackness; instead, it involves maintaining correct posture and consciously relaxing the joints, muscles, and internal organs to the maximum extent.
2. Continuous Flow and Coherence
• Achieving “mental calmness and physical relaxation” is a fundamental requirement for Tai Chi practice. A deeper skill level is reflected in the ability to move fluidly and continuously.
• Continuous movement involves coordinating the limbs: the waist acts as a pivot. When transitioning between movements:
• The lower body: the waist leads the hips, the hips lead the knees, and the knees lead the feet.
• The upper body: the waist leads the back, the back leads the shoulders, the shoulders lead the elbows, and the elbows lead the hands.
• Each movement connects seamlessly with the next, without interruption. The end of one movement marks the start of the next.
3. Clear Distinction Between Empty and Full
• Movement should be smooth and balanced, akin to the saying “move like drawing silk, step like a cat.” The distinction between empty and full must be clearly marked to ensure stability and balance. Without this, there can be no cat-like grace.
• Generally, the leg bearing the main body weight is “full,” while the supporting or stepping leg is “empty.” The arm performing the main action is “full,” while the assisting arm is “empty.” The distinction between empty and full should be flexible and guided by conscious intent.
4. Natural Breathing
• Tai Chi incorporates different breathing techniques, such as natural breathing, abdominal breathing (normal and reverse), and form-based breathing. Regardless of the method, breathing should be natural, smooth, and deep, matching the movements seamlessly. Beginners should start with natural breathing.

 

Conclusion

The 24-Form Tai Chi Chuan syllabus provides a structured approach to learning and mastering this popular Tai Chi routine. By following this syllabus, students will gain a solid foundation in Tai Chi principles, improve their health and well-being, and enhance their overall understanding of this ancient martial art. Regular practice and attention to form will ensure steady progress and deep appreciation for Tai Chi Chuan.