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Tai chi 24 form: all 24 moves

The world's most practiced tai chi routine. Yang style, standardized in 1956, about 5 minutes long.

  • Learn one group a week: done in 8 weeks
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  • Balance challenge moves: keep a chair near

Group 1: Opening

Moves 1–3 · week 1
  • 1

    Commencing Form

    起势 Qǐ shì · Opening

    Ready stance
    1. Stand with your feet together, then step the left foot out to shoulder width. Arms hang loosely.
    2. Breathing in, slowly raise both arms forward to shoulder height, palms down.
    3. Breathing out, bend the knees a little and press the palms down to hip height.
    Focus
    The arms float up as if on water. Shoulders stay down.
    Avoid
    Locking the knees or lifting the shoulders.
    Easier
    Keep the knee bend tiny.
  • 2

    Part the Wild Horse's Mane

    左右野马分鬃 Zuǒ yòu yě mǎ fēn zōng · Left and right

    Bow stance3 times
    1. Turn slightly right and hold a ball in front of the right side of your chest: right hand on top, left hand below.
    2. Step the left foot forward into a bow stance.
    3. As your weight moves forward, separate the hands: left hand rises to eye level, right hand presses down beside the right hip.
    4. Repeat to the right, then left again. Three times in all.
    Focus
    The turn of the waist separates the hands.
    Avoid
    Stepping onto a tightrope. Keep your feet on two separate tracks.
    Easier
    Take shorter steps.
  • 3

    White Crane Spreads Its Wings

    白鹤亮翅 Bái hè liàng chì

    Empty stance
    1. Bring the right foot a half step forward and sit your weight back onto it.
    2. Let the left foot rest lightly on its toes in front: an empty stance.
    3. The right hand rises beside the right side of the forehead, palm in, as the left hand presses down beside the left hip.
    Focus
    Almost all your weight is on the back leg.
    Avoid
    Leaning back to get the weight there.
    Easier
    Keep the stance tall and the front foot close.

Group 2: Brushing and stepping back

Moves 4–6 · week 2
  • 4

    Brush Knee and Twist Step

    左右搂膝拗步 Zuǒ yòu lōu xī ào bù · Left and right

    Bow stance3 times
    1. Turn the waist right. The right hand circles down and up beside the right ear; the left hand circles in front of the chest.
    2. Step the left foot forward into a bow stance.
    3. The left hand brushes past the left knee to the hip as the right hand pushes forward at chest height.
    4. Repeat to the right, then left again. Three times in all.
    Focus
    The push comes from the weight moving forward, not the arm.
    Avoid
    Pushing with a straight, locked arm.
    Easier
    Shorter steps and a higher stance.
  • 5

    Playing the Lute

    手挥琵琶 Shǒu huī pí pá · Hand Strums the Lute

    Empty stance
    1. Bring the right foot a half step forward and sit back onto it.
    2. Place the left foot in front on its heel, toes up, knee slightly bent.
    3. Raise the left hand to nose height, palm facing right. The right hand settles near the left elbow, as if holding a lute.
    Focus
    Sit into the back leg and let the elbows hang heavy.
    Avoid
    Straightening the front knee.
    Easier
    Keep the front heel closer to you.
  • 6

    Repulse the Monkey

    左右倒卷肱 Zuǒ yòu dào juǎn gōng · Step Back and Whirl Arms

    Stepping back4 times
    1. Turn the waist right. The right hand circles down past the hip and back up, palm up, while the left palm turns up in front.
    2. Bring the right hand up beside the ear.
    3. Step the left foot back, toes first, and shift your weight onto it as the right hand pushes forward and the left draws back to the waist.
    4. Repeat on the other side. Four times in all.
    Focus
    Step back toe first, then lower the heel before shifting weight.
    Avoid
    Stepping back in one straight line. Keep the feet slightly apart.
    Easier
    Small steps, with a wall or chair close by.

Group 3: Grasp the Bird's Tail

Moves 7–8 · week 3
  • 7

    Grasp the Bird's Tail, Left

    左揽雀尾 Zuǒ lǎn què wěi · Ward off, roll back, press, push

    Bow stance
    1. Ward off: hold a ball on the right, step the left foot forward into a bow stance and raise the left forearm in front of the chest.
    2. Roll back: turn the palms and draw both hands down and back as your weight shifts back.
    3. Press: place the right palm on the inside of the left wrist and press forward as the weight moves forward.
    4. Push: separate the hands, sit back drawing them to the chest, then push forward with both palms.
    Focus
    One smooth wave of weight moving forward and back.
    Avoid
    Leaning forward on the press and push.
    Easier
    Practice each of the four parts on its own first.
  • 8

    Grasp the Bird's Tail, Right

    右揽雀尾 Yòu lǎn què wěi · Ward off, roll back, press, push

    Bow stance
    1. Shift back and turn right, pivoting on the left heel. Hold a ball on the left side.
    2. Step the right foot forward into a bow stance and ward off with the right forearm.
    3. Roll back, press and push, exactly as on the left side.
    Focus
    Let the waist lead each change of direction.
    Avoid
    Rushing the turn between sides.
    Easier
    Pause after the turn to settle your weight.

Group 4: Single Whip and Cloud Hands

Moves 9–11 · week 4
  • 9

    Single Whip

    单鞭 Dān biān

    Bow stance
    1. Shift onto the left leg and turn left, the hands circling across in front of you.
    2. Shift back to the right leg. The right hand forms a hook (fingertips gathered, pointing down) out to the right at shoulder height.
    3. Step the left foot out to the left into a bow stance, turning the left palm out and pushing it forward.
    Focus
    Chest open, shoulders down, arms wide.
    Avoid
    A stiff, bent-back wrist on the hook.
    Easier
    A smaller step and a higher stance.
  • 10

    Cloud Hands

    云手 Yún shǒu · Wave Hands Like Clouds

    Side steps3 times
    1. Open the hook. Shift onto the right leg and turn right: the right hand circles up in front of the face, the left hand circles low.
    2. Turn left as your weight shifts to the left leg. The hands swap: left hand up, right hand low.
    3. As you turn left, step the right foot in beside the left. As you turn right, step the left foot out to the side.
    4. Three side-steps in all.
    Focus
    The waist turns, the hands follow, the eyes follow the upper hand.
    Avoid
    Waving the arms without turning the waist.
    Easier
    Practice without stepping.
  • 11

    Single Whip (after Cloud Hands)

    单鞭 Dān biān

    Bow stance
    1. At the end of the last Cloud Hands, turn right and form the hook with the right hand.
    2. Step the left foot out to the left.
    3. Turn into a bow stance and push the left palm forward, just like move 9.
    Focus
    Flow straight out of Cloud Hands with no pause.
    Avoid
    Stopping to reset between the two moves.
    Easier
    Practice the transition slowly a few times on its own.

Group 5: Kicks and strikes

Moves 12–14 · week 5
  • 12

    High Pat on Horse

    高探马 Gāo tàn mǎ

    Empty stance
    1. Bring the right foot a half step forward and shift your weight back onto it.
    2. Open the hook and turn both palms up.
    3. Lift the left heel into an empty stance as the right palm pats forward past the ear at head height and the left hand draws back to the waist.
    Focus
    Rise up tall rather than leaning forward.
    Avoid
    Locking the back knee.
    Easier
    Keep the left foot flat and light.
  • 13

    Kick with Right Heel

    右蹬脚 Yòu dēng jiǎo

    One legBalance challenge
    1. The left hand crosses over the right wrist as the left foot steps out to the left corner.
    2. Circle the hands apart and back in to cross at the wrists in front of the chest. Draw the right foot in.
    3. Stand on the left leg, lift the right knee, then slowly press the right heel out as the hands open to the sides.
    Focus
    Settle fully on the standing leg before you kick.
    Avoid
    Kicking fast or high.
    Easier
    Just lift the knee, or kick low with a hand on a chair.
  • 14

    Strike Ears with Both Fists

    双峰贯耳 Shuāng fēng guàn ěr · Twin Peaks

    Bow stance
    1. Bend the right knee and draw the lower leg back. Bring both hands down beside the knee, palms up.
    2. Step the right foot down and forward into a bow stance.
    3. Circle both hands out and up into loose fists that meet in front at head height, about a head-width apart.
    Focus
    Arms rounded, shoulders relaxed.
    Avoid
    Clenching the fists or hunching.
    Easier
    Keep the fists lower, at chest height.

Group 6: Turning and sinking

Moves 15–17 · week 6
  • 15

    Turn and Kick with Left Heel

    转身左蹬脚 Zhuǎn shēn zuǒ dēng jiǎo

    One legBalance challenge
    1. Shift your weight to the left leg and turn left, pivoting the right toes in.
    2. Open the fists and circle the hands down, then cross them at the wrists in front of the chest as the left foot draws in.
    3. Lift the left knee and slowly press the left heel out as the hands open.
    Focus
    Pivot carefully and settle before kicking.
    Avoid
    Rushing the turn.
    Easier
    Just lift the knee, with a chair close by.
  • 16

    Push Down and Stand on One Leg, Left

    左下势独立 Zuǒ xià shì dú lì · Snake Creeps Down, Golden Rooster

    Low stanceOne legBalance challenge
    1. Lower the left foot beside the right and form a hook with the right hand.
    2. Sink onto the right leg and extend the left leg out to the left. The left hand slides down along the inside of the left leg.
    3. Shift forward onto the left leg and rise, lifting the right knee and right hand together.
    Focus
    Only sink as low as your knees allow.
    Avoid
    Letting the bent knee collapse inward.
    Easier
    Stay high, and keep the lifted toes touching the floor.
  • 17

    Push Down and Stand on One Leg, Right

    右下势独立 Yòu xià shì dú lì · Snake Creeps Down, Golden Rooster

    Low stanceOne legBalance challenge
    1. Lower the right foot in front of the left, toes touching, and pivot on the left foot. Form a hook with the left hand.
    2. Sink onto the left leg and extend the right leg to the right. The right hand slides down along the right leg.
    3. Shift onto the right leg and rise, lifting the left knee and left hand together.
    Focus
    Keep the standing knee soft and the body upright.
    Avoid
    Leaning forward as you sink.
    Easier
    Stay high, and keep the lifted toes touching the floor.

Group 7: Shuttles and needle

Moves 18–20 · week 7
  • 18

    Fair Lady Works the Shuttles

    左右穿梭 Zuǒ yòu chuān suō · Work at Shuttles on Both Sides

    Bow stance2 corners
    1. Lower the left foot forward, toes out, and hold a ball on the left side.
    2. Step the right foot to the front-right corner into a bow stance. The right forearm rises to guard above the forehead as the left hand pushes forward.
    3. Shift back, hold a ball on the right, and repeat to the front-left corner.
    Focus
    Turn your whole body to face each corner.
    Avoid
    Raising the shoulder with the guarding arm.
    Easier
    Shorter steps toward each corner.
  • 19

    Needle at Sea Bottom

    海底针 Hǎi dǐ zhēn

    Empty stance
    1. Bring the right foot a half step forward and sit back onto it.
    2. Raise the right hand beside the right ear.
    3. Touch the left toes down in front as the right fingertips point down toward the floor and the body inclines forward from the hips.
    Focus
    Incline from the hips and keep the back straight.
    Avoid
    Rounding the back or dropping the head.
    Easier
    Point less low and stay more upright.
  • 20

    Fan Through the Back

    闪通臂 Shǎn tōng bì · Flash the Arm

    Bow stance
    1. Straighten up and bring both hands up in front of the chest.
    2. Step the left foot forward into a bow stance.
    3. The right hand rises to guard beside the forehead, palm out, as the left palm pushes forward at nose height.
    Focus
    Feel the stretch spread across the upper back.
    Avoid
    Pushing so far the knee passes the toes.
    Easier
    A shorter step.

Group 8: Closing sequence

Moves 21–24 · week 8
  • 21

    Turn, Deflect, Parry and Punch

    转身搬拦捶 Zhuǎn shēn bān lán chuí

    Bow stance
    1. Shift back and turn right, pivoting the left toes in. The right hand forms a loose fist and circles down to the left side.
    2. Deflect: step the right foot forward, toes out, as the fist circles up and over and back to the right hip.
    3. Parry: step the left foot forward as the left palm sweeps forward.
    4. Punch: shift into a bow stance and punch slowly forward with the right fist at chest height.
    Focus
    A loose fist, with the punch coming from the waist.
    Avoid
    Clenching the fist or locking the elbow.
    Easier
    Practice the three parts separately.
  • 22

    Apparent Close Up

    如封似闭 Rú fēng sì bì · Withdraw and Push

    Bow stance
    1. Slide the left hand under the right forearm and open the fist. Separate the hands to shoulder width, palms up.
    2. Shift back and draw the hands in toward the chest, turning the palms down.
    3. Shift forward into the bow stance and push forward with both palms.
    Focus
    Sit back first, then push from the legs.
    Avoid
    Leaning back as you withdraw.
    Easier
    Keep the shift small.
  • 23

    Cross Hands

    十字手 Shí zì shǒu

    Ready stance
    1. Shift back and turn right, pivoting the left toes in. The right hand circles out to the right.
    2. Shift onto the left leg as both hands circle down and up in front of you.
    3. Bring the right foot in, parallel to the left at shoulder width, and cross the wrists in front of the chest.
    Focus
    Arms rounded, as if hugging a tree.
    Avoid
    Lifting the shoulders as the hands rise.
    Easier
    Skip the turn and simply cross the hands.
  • 24

    Closing Form

    收势 Shōu shì

    Ready stance
    1. Turn the palms down and separate the hands to shoulder width.
    2. Breathing out, slowly lower the hands to your sides.
    3. Bring the left foot back beside the right and stand quietly for a moment.
    Focus
    Finish as calmly as you began.
    Avoid
    Rushing to stop.
    Easier
    Take a few extra breaths before you move on.

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