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Tai Chi Chuan 24 Exercises/태극권 24식 동작

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Tai Chi Chuan 24 Exercises

Outline
A type of martial arts that has spread through out China due to the health benefits.
In 1956 the Chinese National Physical Training Committee, using Yang Ga Thai Chi Chuan as the foundation, formed 24 movements.
The Gan Hua Thai Chi Chuan style is the guide of choice for beginners practicing Thai Chi.
Thai Chi Chuan movements are like flowing water and fluid like a thread that is being softly weaved through fabric.

Order of Movements:
1. Opening Posture (Qi Shi)
2. Wild Horse Shakes Its Mane (Ye Ma Fen Zong)
3. White Crane Spreads Its Wings (Bai E Liang Chi)
4. Brush Knee (Lou Xi)
5. Playing the Lute (Shou Hui Pi Pa)
6. Step Back and Repulse Monkey (Dao Nian Hou)
7. Grasping the Sparrow’s Tail – Left (Zuo Lan Que Wei)
8. Grasping the Sparrow’s Tail – Right (You Lan Que Wei)
9. Single Whip (Dan Bian)
10. Waving Hands Like Clouds (Yun Shou)
11. Single Whip (Dan Bian)
12. Pat the Horse on the Back (Gao Tan Ma)
13. Kick with Right Heel (You Deng Jiao)
14. Hitting Your Opponent’s Ears with Both Fists (Shuang Feng Quan Er)
15. Kick with Left Heel (Zuo Deng Jiao)
16. Snake Creeps Down, Golden Rooster Stands on Left Leg (Xia Shi, Jin Ji Du Li)
17. Snake Creeps Down, Golden Rooster Stands on Right Leg ( Xia Shi, Jin Ji Dui Li)
18. Fair Lady Works the Shuttles (Yu Nu Chuan Suo)
19. Pick Up the Needle from the Bottom of the Sea (Hai Di Zhen)
20. Flashing the Arms Like a Fan (Shan Tong Bei)
21. Deflect, Parry and Punch (Zhuan Shen Ban Lan Chui)
22. Apparent Close and Push (Ru Feng Si Bi)
23. Cross Hands (Shi Zi Shou)
24. Closing Posture (Shou Shi)

1. Opening Posture (Qi Shi)

Builds lower body strength. Tones the muscles and circulates qi in the lower body to create balance in the hips and straighten the spine.

2. Wild Horse Shakes Its Mane (Ye Ma Fen Zong)

Creates harmony in hip, waist, chest muscles and improves low back pain due to
hip and spine. Also improves any disharmony in the heart and liver as well as
pain in the shoulder and stiffness of stomach and back muscles.

3. White Crane Spreads Its Wings (Bai E Liang Chi)

Strengthen the lower body and relieves pain in the shoulder, scapula and cervical
spine. Also strengthens the lungs and heart and relieves congestion in the chest.

4. Brush Knee (Lou Xi)

Relieves heaviness in the head and congestion in the chest and smoothes
breathing. Also, calms the mental state and increases self-confidence and
motivates ones will.

5. Playing the Lute (Shou Hui Pi Pa)

Very good at gathering the qi in the abdomen and strengthens the liver function.
Also, calms the mental state and increases self-confidence and
motivates ones will.

6. Step Back and Repulse Monkey (Dao Nian Hou)

Strengthens the shoulder joint and helps in preventing as well as fixing shoulder
pain. Helps in the development and balance of the left brain with the body and produces a good effect on brain development.

7. Grasping the Sparrow’s Tail – Left (Zuo Lan Que Wei)

The core movement of Taichichuan the more it is practiced the better the
technique and results will be. With continued practice any discomfort in the hips and spine can be alleviated or even cured completely. Benefits the heart, lungs, digestion, endocrine system, reproductive organs etc. and is beneficial to entire body as a whole. Especially beneficial to the nervous system as well as problems with hypertension and heart disease.

8. Grasping the Sparrow’s Tail – Right (You Lan Que Wei)

The core movement of Taichichuan the more it is practiced the better the
technique and results will be. With continued practice any discomfort in the hips and spine can be alleviated or even cured completely. Benefits the heart, lungs, digestion, endocrine system, reproductive organs etc. and is beneficial to entire body as a whole. Especially beneficial to the nervous system as well as problems with hypertension and heart disease.

9. Single Whip (Dan Bian)

Benefits the Heart. Harmonizes the heart to relieve stress, anxiety, PMS, etc.

10. Waving Hands Like Clouds (Yun Shou)

Along with Grasping the Sparrow’s Tail (left and right), it is considered to be the
core of Taichichuan. The best movement for encouraging the unification and harmony of the mind and body. Very beneficial in building patience and increasing concentration as well as promoting a peaceful mindset. In addition, builds flexibility in the low back and allows relaxation of the whole body.

11. Single Whip (Dan Bian)

Benefits the Heart. Harmonizes the heart to relieve stress, anxiety, PMS, etc.

12. Pat the Horse on the Back (Gao Tan Ma)

Balances the entire body and in doing helps with disorders of the digestion and
liver.

13. Kick with Right Heel (You Deng Jiao)

Strengthens the Kidney and Urinary bladder function to increase the ability to
drain waste. In women, this allows for maintenance of a beautiful figure and overall allows for increased motivation and a stronger will.

14. Hitting Your Opponent’s Ears with Both Fists (Shuang Feng Quan Er)

Strengthens the heart and lungs. Improves poor circulation in the shoulders and
neck as well as strengthens the hips and spine.

15. Kick with Left Heel (Zuo Deng Jiao)

Strengthens the Kidney and Urinary bladder function to increase the ability to
drain waste. In women, this allows for maintenance of a beautiful figure and overall allows for increased motivation and a stronger will.

16. Snake Creeps Down, Golden Rooster Stands on Left Leg (Xia Shi, Jin Ji Du Li)

Greatly increases the heart and kidney functions. Promotes flexibility in the legs.
Harmonizes hormone secretion. Alleviates and treats low back pain.

17. Snake Creeps Down, Golden Rooster Stands on Right Leg (Xia Shi, Jin Ji Dui Li)

Greatly increases the heart and kidney functions. Promotes flexibility in the legs.
Harmonizes hormone secretion. Alleviates and treats low back pain.

18. Fair Lady Works the Shuttles (Yu Nu Chuan Suo)

Alleviates pain in the shoulder/scapula and low back. Improves the kidney and
liver functions. Exercises the breathing technique, improving the skill of exhaling, having the breath start in the abdomen.

19. Pick Up the Needle from the Bottom of the Sea (Hai Di Zhen)

Improves the circulation of qi and blood through out the entire body, starting from
the heart reaching even the smallest of capillaries. Therefore is very helpful in the treatment of hypertension as well as atherosclerosis, so much so that this movement was used in a clinical trial in China. May also be used to treat dizziness, headaches, and symptoms of the like.
20. Flashing the Arms Like a Fan (Shan Tong Bei)

Helps with the heart and lung function. Exercises the shoulders to improve
flexibility of the joint as well as strengthens to prevent injury. Beneficial for a variety of mental disorders (neurosis, anxiety etc.).

21. Deflect, Parry and Punch (Zhuan Shen Ban Lan Chui)

Helps the large intestine, kidney and urinary bladder functions. Improves the
metabolism and thereby providing a means to fight obesity. Also, this movement is good for any autonomic nervous system disorder.

22. Apparent Close and Push (Ru Feng Si Bi)

Promotes flexibility of the lower back. Builds lower body strength. Helps the
internal organs in their excretory function.

23. Cross Hands (Shi Zi Shou)

Good for those who are weak, timid and lack confidence. Gathers the qi inward
and builds abdominal strength. Also helps with anti-aging and mental disorders.

24. Closing Posture (Shou Shi)

Calms the mind and increases the internal organs function. Benefits hypertension,
heart disease, and stomach disorders.

HUGH CLINIC

DR. JOSEPH SHIN

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