Simplified Tai Chi 24 (aka Yang Tai Chi Chuan 24, Short Form or Yang 24) was sponsored by the Chinese Sport Committee (some say State Physical Culture and Sport Commission) in 1956 as an “exercise for the masses”. Yang 24 (I will use this name for simplicity) is also known as the “Beijing Form” or “Peking Form” (because of its place of origin). Yang 24 is the national standardized form of China.
It is believed that 4 Tai Chi master instructors created and shortened the family style Tai Chi form (which was 85-108 postures depending on how one counted them) down to 24 postures. They removed most (if not all) repetitions. Yang 24 form retained all the “grace, beauty, and many fundamentals” of longer Tai Chi forms.
Yang 24 form takes approximately 6 minutes to perform and gives the beginner a chance to learn the foundation and elements of Tai Chi. It could also be taught to students of almost every age in a few weeks or months. Most students found this brief form appealing and it was actively promoted by the People’s Republic of China. Yang 24 was also taught in Communist “re-education” camps.
One advantage (particularly in China) is that Yang 24 form can be done by large groups in rows. This is due to Yang 24’s straight line choreography. Because it is less physically demanding than most other forms, older beginners found (and find) it appealing. Yang 24 gives beginners an opportunity to learn the foundation and elements without a great time investment or commitment. In fact, many practice only Yang 24 throughout their lives.
Yang 24 is said to be the most popular Tai Chi form “worldwide”. However, there is no actual documented proof or survey showing the accuracy of this statement. What is true is that because Yang 24 is “standardized”, it is used in “performances and competitions around the world.”
Remember, simplified does NOT mean easy. There are heel kicks, low postures, and other postures where you stand on one foot. Therefore, Yang 24 is still quite challenging. However, many students use Yang 24 as an introduction to Tai Chi and move on to learn other forms or longer versions of Yang.
Even though Yang 24 is derived from the longer form, the movements are NOT truly the same? Check this link to see two correct but slightly different video interpretations of Yang 24.
There are both left- and right-sided movements in Yang 24 unlike those found in longer versions. For example, Snake Creeps Down (also called by other names in different forms) is done on both the right and the left side. You often see bilateral moves in some SUN and other Tai Chi forms.
Let’s talk about Repulse Monkey, which is one posture (or series of postures) that many students find difficult in most Yang forms. In Yang 24, the move is considered easier, has a different Chinese name, and is often called “Go Back Whirling Arms”. It is the footwork, not the upper body movements, that is quite different. In Yang 24, the step is straight back and the weight transfer is empty stance on one side to empty stance on the other.
There is a tendency for forms to evolve and change over the years. Though Yang 24 is a “standardized form”, there are many nuances depending on the lineage,the student and instructor’s interpretation, where and who you trained under, and even personal preference.
Here are names of the posture. Some names may differ from the ones you are familiar with or even different from the original/authentic names. The posture names in parentheses are the “authentic and accurate“names provided by Master Helen Liang, daughter of Grandmaster Liang Shou-Yu, who taught in China when the 24 Form was created. She also provides a lovely video of her performing the form in her article. See the link.
1. Commencing Form
2. Parting the Horse's Mane (originally: Left and Right Part the Wild Horse’s Mane
3. White Crane Spreads its Wings
4. Brush Knee (originally: Left and Right Brush Knee and Push Forward)
5. Playing the Lute (originally: Playing Lute)
6. Repulsing the Monkey (originally: Repulse Monkey Left and Right)
7. Grasping the Bird's Tail on the Right (originally: Grasp Sparrow’s Tail Left)
8. Grasping the Bird's Tail on the Left (originally: Grasp Sparrow’s Tail Right)
9. Single Whip (originally: Left Single Whip)
10. Cloud Hands (originally: Wave Hands Like Clouds)
11. Single Whip(originally: Left Single Whip)
12. High Pat on the Horse
13. Kick Out with the Right Heel (originally: Right Heel Kick)
14. Double Punch (originally: Strike to the Ears with Both Fists)
15. Turn, Kick Out with the Left Heel (originally: Left Heel Kick)
16. Serpent in the Grass on the Right, Golden Cockerel Stands on its Left Leg (originally: Left Lower Body and Stand on One Leg)
17. Serpent in the Grass on the Left, Golden Cockerel Stands on its Right Leg (originally: Right Lower Body and Stand on One Leg)
18. Maiden Working the Shuttles (originally: Fair Lady Works with Shuttles)
19. Needle at the Bottom of the Sea (originally: Needle at Sea Bottom)
20. Flash Arms like a Fan (originally: Fan Through the Back)
21. Turn, Deflect, Parry and Punch (originally: Turn Body, Deflect, Parry, and Punch)
22. Apparent Closing and Push (originally: Apparent Closure)
23. Cross Hands
24. Closing Form
The benefits of Yang 24 are the same as other Tai Chi forms: strengthening muscles, tendons, and joints; blood and energy circulation; improved immune system, balanced, coordination, concentration, alertness, and cognitive abilities.
Yang is a terrific, lovely, and enjoyable form. Fortunately,(or unfortunately) there are so many Yang (as well as other) forms, lineages, interpretations, etc. that it can be difficult to decide on if you are a beginner. Actually too many options can be overwhelming, even for seasoned practitioners.
Your choice may come down to what is available in your area, your fitness level, your time and willingness to commit, and any number of other factors. When choosing, try not to encounter paralysis by analysis!
Try one or more. You may be lucky to find a great fit the first time around or you may have to try at least a few forms. Most important, do what you enjoy and feels right to you!
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