Monday, June 20, 2011

24 Form Tai Chi Chuan




The Chinese characters for Tai Chi Chuan can be translated as the 'Supreme Ultimate Force'. The notion of 'supreme ultimate' is often associated with the Chinese concept of yin-yang, the notion that one can see a dynamic duality (male/female, active/passive, dark/light, forceful/yielding, etc.) in all things. 'Force' can be thought of here as the means or way of achieving this ying-yang, or 'supreme-ultimate' harmony.

Tai Chi, as it is practiced in the west today, can perhaps best be thought of as a moving form of yoga and meditation combined. There are a number of so- called forms (sometimes also called 'sets') which consist of a sequence of movements. Many of these movements are originally derived from the martial arts (and perhaps even more ancestrally than that, from the natural movements of animals and birds) although the way they are performed in Tai Chi is slowly, softly and gracefully with smooth and even transitions between them.


In Chinese philosophy and medicine, there exists the concept of 'chi', a vital force that animates the body. One of the avowed aims of Tai Chi is to foster the circulation of this 'chi' within the body, the belief being that by doing so the health and vitality of the person are enhanced.

For many practitioners the focus in doing the Tai Chi movements is as a meditative exercise for the body. They can foster a calm and tranquil mind. Learning to do them correctly provides a practical avenue for learning about such things as balance, alignment, fine-scale motor control, rhythm of movement, the genesis of movement from the body's vital center, and so on.

Because the Tai Chi movements have their origins in the martial arts, practicing them does have some martial applications. The emphasis in Tai Chi is on being able to channel potentially destructive energy (in the form of a kick or a punch) away from one in a manner that will dissipate the energy or send it in a direction where it is no longer a danger.

Single Whip


Series One(一)起势          (starting form)
(二)左右野马分鬃 (separate horse's mane )
(三)白鹤亮翅     (crane spread it's wings )
Series Two
(四)左右搂膝拗步 (brush knee and twist step )
(五)手挥琵琶     (play Pipa )
(六)左右倒卷肱   (step back and whirl arms)
Series Three
(七)左揽雀尾     (grasp sparrow's tail from left )
(八)右揽雀尾     (grasp sparrow's tail from right)
Series Four
(九)单鞭         (single whip )
(十)云手         (wave hands)
(十一)单鞭       (single whip)
Series Five
(十二)高探马     (high pat on horse )
(十三)右蹬脚     (kick with right heel )
(十四)双锋贯耳   (strike opponent's ears with both fists )
(十五)转身左蹬脚 (turn around and kick with left heel)
 Series Six(十六)左下势独立 (snake snoop and stand on left leg)
(十七)右下势独立 (snake snoop and stand on right leg )
Series Seven
(十八)左右穿梭   (weave shuttle )
(十九)海底针     (get needle at sea-bottom )
(二十)闪通臂     (spread arms like a fan)
Series Eight
(二十一)转身搬拦锤(turn, pull, block and punch )
(二十二)如封似闭  (withdraw and close)
(二十三)十字手    (crossing arms )
(二十四)收势      (closing form)

The Eight Principals of Practicing Tai Chi

1lightthe whole body acts like a monkey. Avoid heavy steps, feet dragging...
2gentleall the forms are done smoothly with a steady pace without obvious change of rhythm or rigidity.
3slow:   It’s better to be done in a slower pace than a faster pace.
4relaxedThe whole body is relaxed including the shoulders, elbows, and  hips .
5harmoniousAll parts of the body act in a harmonious way.
6coherentAll the movements are connected without stop. The end of one movement becomes the beginning of the next one.
7curvedThe arms, wrists and fingers are in a curved line all the time. They are never rigidly straight.
8consciousnessUse consciousness instead of force to do all the movement.


(一)步型(stances):
1、弓步(实步)    (front-loaded )
2、虚步            (back-loaded )
3、仆步(下势步) (one leg squats and the other extends aside)
4、独立步          (stand on one leg, bend and raise the other )
5、开立步(平行步)(separating-leg as shoulder-wide)
6、丁步(点步)    (one tiptoe near the other foot)
7、侧弓步(横裆步)(side-loaded )
(二)步法(steps):
1、上步   (front-foot advances half-step or back-foot advances one step )
2、退步   (front-foot retreats one step)
3、撤步   (retreat half-step )
4、跟步   (back-foot follows up half-step)
5、进步   (both feet advance one step)
6、侧行步 (walk aside)
(三)脚法(feet moves)
1、蹬脚   (heel kick)
2、分脚   (toe kick)
3、撇脚  spin on heel and turn out
4、碾脚(转脚)(spin on heel, turn toes out or in ; spin on toe, heel turns out. )
(四)腿法(legs moves)
1、提腿     (raise one leg to hip-high, toes up)
2、踢腿     (raise leg to hip-high, and toe kick)
3、蹬腿     (raise leg to hip-high, and heel kick)
4、弓腿     (front-loaded)
5、坐腿     (back-loaded)
6、蹲腿     (mount or squat down
(五)手型(hand shapes)
1、拳     (fist)
2、掌     (palm)
3、勾     (hook)
(六)手法(hand moves)
1、朋   (bend arm horizontal as a bow, palm back push forward)
2、捋    (stroke)
3、挤    (squeeze )
4、按    (press)
5、云手  (wave hands)
6、采    (pull down)
(七)拳法(fists)
1、虎口  Hukou: the part of hand between the thumb and the index finger)  
2、拳心  heart of fist
3、拳背  back of fist
4、拳顶  (top of fist) 
5、拳面  face of fist       
6、打拳(冲拳)(punch /jad)
7、贯拳  (clench two fists and punch on both sides)
8、握拳  clench
(八)掌法(palms)
1、抱掌  (palms face to each other and take a ball aside or forward)
2、搂掌  (brush knee)
3、推掌  (push palm)
4、撩掌  (hold up palm from down to up or forward, heart of palm up or forward)
5、分掌  (rub palms as yin yang palms)
6、穿掌  (cross palm )
7、架掌  (lift palm over head)
8、压掌  (press palm)

Instructions in Chinese:动作口诀。
预备式:    1、自然直立、两脚并拢  2、两臂下垂、手指微屈
            3、头颈正直、下颏回收  4、口闭齿扣、舌抵上颚
            5、表情自然、平视前方
(一)起势:1、左脚开立2、两臂前举3、屈腿按掌
(二)左右野马分鬃:
左:1、抱手收脚2、转体上步3、弓步分手
右:1、转体撇脚2、抱手收脚3、转体上步  4、弓步分手
左:1、转体撇脚2、抱手收脚3、转体上步4、弓步分手
(三)白鹤亮翅: 1、跟步抱手2、后坐转体3、虚步分手
(四)左右搂膝拗步:
左: 1、转体摆臂2、摆臂收脚3、上步屈肘 4、弓步搂推
右: 1、转体撇脚 2、摆臂收脚3、上步屈肘4、弓步搂推。
(五)手挥琵琶:1、跟步展臂 2、后坐引手3、虚步合手
(六)左右倒卷肱:
右: 1、转体撤手2、退步卷肱3、虚步推掌
左: 1、转体撤手2、退步卷肱3、虚步推掌
(七)左揽雀尾:1、转体撤手2、抱手收脚3、转体上步4、弓步掤臂5、转体摆臂
               6、转体后捋7、转体搭手8、弓步前挤9、后坐引手10、弓步前按。
(八)右揽雀尾:1、转体分手2、抱手收脚3、转体上步4、弓步掤臂5、转体摆臂
               6、转体后捋7、转体搭手8、弓步前挤9、后坐引手10、弓步前按
(九)单鞭:    1、转体运臂2、勾手收脚3、转体上步4、弓步推掌。
(十)云手:    1、转体松勾2、云步收步3、云手开步4、云步收步
                5、云手开步6、云步收步
(十一)单鞭:  1、转体勾手2、转体上步3、弓步推掌
(十二)高探马:1、后脚跟步2、后坐翻手3、虚步推掌
(十三)右蹬脚:1、穿手提脚2、上步翻手3、分手弓腿4、抱手收脚
                5、翻手提腿6、分手蹬脚
(十四)双锋贯耳:
                1、屈膝并手2、上步落手3、弓步贯拳
(十五)转身左蹬脚:1、转体分手2、收脚合抱3、提膝翻手4、分手蹬脚
(十六)左下势独立: 1、收腿勾手2、屈蹲开步3、仆步穿掌4、弓腿起身
                  5、独立挑掌
(十七)右下势独立: 1、落脚勾手2、屈蹲开步3、仆步穿掌4、弓腿起身
           5、独立挑掌
(十八)左右穿梭: 右:1、落脚转体2、抱手收脚3、上步错手4、弓步架推
          左:1、转体撇脚2、抱手收脚3、上步错手4、弓步架推
(十九)海底针:1、后脚跟步2、后坐提手3、虚步插掌
(二十)闪通臂:1、提手收脚2、上步分手3、弓步推撑
(二十一)转身搬拦锤:1、转身扣脚2、转体握拳3、垫步搬拳4、转体收拳
           5、上步拦掌6、弓步打拳
(二十二)如封似闭:1、穿手翻掌2、后坐引收3、弓步按掌
(二十三)十字手: 1、转体扣脚2、弓腿分手3、转体落手4、收脚合抱
(二十四)收势:  1、翻掌分手2、垂臂落手3、并脚还原


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