Flowfitness Tai Chi

NB sharp-eyed practitioners among you will notice there are some slight differences in some of forms that I teach, and in some of her footwork. Overall though, this is a great demonstration for flowfitness Tai Chi beginners to model.

The Names of the Yang Style Tai Chi 24 Forms
Once again, there are different translations. This is the one I use in class:

  1. Commencement

  2. Part the Wild Horse’s Mane

  3. White Crane Spread Its Wings

  4. Brush Knee

  5. Play the Pipa

  6. Repulse Monkey

  7. Grasp Sparrows Tail (L)

  8. Grasp Sparrows Tail (R)

  9. Single Whip

  10. Wave Hands Like Clouds

  11. Single Whip

  12. High Pat on Horse

  13. Right Heel Kick

  14. Strike to Ears With Both Fists

  15. Turn and Left Heel Kick

  16. Snake Creeps Down, Golden Rooster Stands on One Leg (L)

  17. Snake Creeps Down, Golden Rooster Stands on One Leg (R)

  18. Fair Lady Works with Shuttles

  19. Needle at Sea Bottom

  20. Fan Through the Back

  21. Turn, Deflect, Parry, and Punch

  22. Apparent closing

  23. Cross Hands

  24. Closing Form

Qigong: We practice different forms of Qigong in my Tai Chi classes, from a variety of series such as 8 Brocades and the Muscle Tendon Changing classic Yi Jin Jing .

Shibashi 十八式 (the 18 Forms series) was specifically developed in 1979 to supplement Yang style 24 forms Tai Chi, and so we often practice these forms as dynamic stretches and to improve balance, breath and energy.

The video below is a very beautiful performance of Shibashi by Vivian Chao:

flowfitness videos: I'm in the process of making videos to give people as an easy way to encourage daily Tai Chi practice outside of class. I'll send an email around when they're up.

One or more per session. Simply follow along (flow-along!) in real time to develop balance, mindfulness and mobility.

◦ Moving Meditation on Balance – 5 minutes

◦ Tai Chi Walking by the Numbers – 5 minutes

◦ Silk Reeling Pattern #1 – 5 minutes

Music for practice: While many people prefer to practice meditation without music, in class I find appropriate music helps to create the right feel for Tai Chi practice, while encouraging rhythm and flow. This is the music we use in class:

There are many different styles of Tai Chi, and even differences of form within the same styles depending on the teacher. It can be very confusing.

In my Tai Chi classes I teach the Yang style Tai Chi 24 forms, and the best example I can find on YouTube is this performance by the Queen of Tai Chi.

Gao Jiamin (The Queen of Tai Chi) is a retired professional Tai Chi and Wushu competitor originally from China. Gao has won 32 gold medals in a variety of competitions including the World Wushu Championships, Asian Games, East Asian Games, National Games of China, and various other international and national competitions.

Zhan Zhuang: often translated as Standing Pole Meditation - is a wonderful practice to increase mindfulness and Tai Chi specific physical development.

  • Stand in Ma Bu (horse stance) and somewhat raise your hands, as shown in the diagram below.

  • Allow your mind to clear by focusing on breathing into the lower Dan Tien

  • Hold this standing meditation for a few minutes at a time - building up to 10 minutes or even longer. 

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