Hello everyone !
Let’s have a Tai Ji Quan Tutorial
Today we will learn the first sequence of Tai Ji Quan 24 Style Yang.
Why did I choose this form? First, it is one of the most famous and gives the beginner an introduction to the essentials of Tai Ji Quan.
But in reality, the form is not important. I chose it because inside we can find basic exercises / basic techniques (in China we call them “Ji Ben Gong”). Whatever your level, beginner or advanced, these exercises are very important.
Indeed, you will find these Ji Ben Gong in most forms of tai ji whatever the style. There may be variations, small details depending on the style but the movements, balance, direction … are always the same.
I always tell my students that training a form / Tao is not the most important and will not improve your kung fu / Tai Ji skills. Of course, learning this will improve your knowledge but if you really want to master it, you have to work and repeat every Ji Ben Gong or sequence (one by one, not together) that compose the form, this is the only way to actually improve your skills.
That’s why in this tutorial i separate each movement 1 by 1 so you can learn and perfect each ji Ben Gong and as a bonus in the end, you will have learned a new form (half one).
1 . 起式 ( Qishi ): Starting
You will find this exercise in most shapes and styles of tai chi (it can vary in balance and body position)
It can be summed up by: “Stand up, raise and lower your hands”, However there is a certain order to be respected at your arms: it is said that the shoulder makes move the elbow, the elbow makes move the wrist, the wrist makes the hand move
In Traditional Chinese Medicine (TCM), we say that this exercise will improve your stomach and considered as a yang movement
2. 左右野马分鬃 ( Zuo You Ye Ma Fen Zong ) Left and Right part the wild horse’s mane
In the form, you must repeat this movement 3 times in this order (left – right – left)
For the exercise itself, the most important is to keep the pelvis at the same height, as if you had an imaginary line at the top of your head, after having positioned it at a certain height, you can not cross it anymore. .
In TCM, we say that this exercise will improve your small intestine and considered as a yang movement
3. 白鹤亮翅 ( Bai He Liang Chi ) White Crane Spreads Its Wings
The most important thing is to put all your body weight on your right leg. In Wushu, we call this position: 虚 步 (Xu Bu) empty stance.
In TCM, we say that this exercise will improve your heart and considered as a Yin movement
4.1 左右搂膝拗步 1 ( Zuo You Lou Xi AoBu ) Left and Right Brush Knee and Push Forward view 1
4.2 左右搂膝拗步 2 ( Zuo You Lou Xi AoBu ) Left and Right Brush Knee and Push Forward view 2
These 2 gifs describe the same movement, it is only 2 different points of view
Like movement 2. you have to repeat it 3 times in a row and keep the pelvis at the same height.
Brush the knee of the front leg (Blocks) and then push with the opposite hand.
In TCM, we say that this exercise will improve your large intestine and considered as a Yang movement.
5. 手挥琵琶 ( Shou Hui Pi Pa ) Playing the Lute
We move to position 虚 步 (Xu Bu), your arm is positioned as if you were playing the guitar. The arms slightly bent
In TCM, we say that this exercise will improve your liver and considered as a Yin movement.
6. 左右倒卷肱( Zuo You Dao Juan Gong )Step Back and Repulse Moneky
Like movement 2 and 4, you must stay at the same height
To continue the form it is necessary to repeat it 4 times (2 left / 2 right), A hand goes down to describe an arc of circle then to join the other hand in order to take its place. The left foot is lifted at the moment when the hands begin to ascend.
In TCM, we say that this exercise will improve the capacity of your lungs and considered as a Yin movement
7. 左拦雀尾 ( Zuo Lan Que Wei )Left Grasp Sparrow’s Tail
8. 右拦雀尾 ( You Lan Que Wei )Right Grasp Sparrow’s Tail
These 2 movements are considered in 2 separate parts but they are exactly the same, you have to do it a first time on the left and the second time on the right
The most important thing is to alternate your weight in the front and back successively following the movements of the hands
In TCM, we say that this 2 exercises will improve your pericardium and considered as a Yin movement.
9. 单鞭 ( Dan Bian ) Single Whip
We find this technique in many forms and style of Tai Chi.
The transition is quite difficult, so I advise you to work several times to thin it.
In TCM, we say that this exercise will improve your heart and considered as a Yin movement.
10.云手 (Yun Shou) Wave Hands Like Clouds
This exercise is very important, you will find it in most forms of wushu, not only in tai ji quan, but also in kung fu shaolin and other styles.
The most important thing during this exercise is to keep your knees bent and relax your shoulder, your arm moves as your whole body moves. The look must follow the movement of the hands.
The synchronization feet / hands is a delicate point.
In TCM, we say that this exercise will improve your triple heater and considered as a Yang movement
11. 单鞭 ( Dan Bian ) Single Whip
Lets do it again, just like 9.
12.高探马 ( Gao Tan Ma ) High Pat on Horse
Be careful not to bring the feet too close to each other, then go to position 虚 步 (Xu Bu)
In TCM, we say that this exercise will improve your small intestine and considered as a Yang movement.
This exercise is the last of the first 12 moves, if you chain the movements together as a result, you already get half of the form.