An Introduction to 24 Posture Yang Tai Chi

What we practice today, called Tai Chi, or Taijiquan (Supreme Ultimate Fist) is often thought of as merely an exercise routine imported from China one of the few imports not resulting in the loss of jobs. In fact, Tai Chi began as a method of martial arts combining ancient movement and breathing routines and spiritual meditation. It is concerned with, among other things, the movement through the body of Qi (Chi), which can be translated as "life force" or "energy."  It is said : "The internal energy, c’hi, roots at the feet, then transfers through the legs and is controlled from the waist, moving eventually through the back to the arms and fingertips." (Waysun Liao translation)

Historians of the Taijiquan (Tai Chi) forms credit Chen Chang Xing (1771-1853)  with developing the first  of the publicly taught Tai Chi styles called Old Frame, or Chen style. He taught this Chen Style  to Yang Lu Chan (1799-1872), who then developed what we know as the Yang Style of Taijiquan.  Yang Cheng Fu (1883-1936), the grandson of Yang Lu Chan, popularized a somewhat modified version of the  Yang Style, and this is the form we practice today as the Yang Long Form. Traditionally, it has 108 postures, although there are many variations.

I have read that the Cultural Revolution in China came close to ending the tradition of Tai Chi practice. It would be interesting to research the political upheavals concerned, but that is for another time, another discussion. By 1956, however, the National Physical Culture and Sports Commission of the People's Republic of China undertook to standardize and simplify many versions of Tai Chi, perhaps recognizing the value of exporting Tai Chi as a health and exercise activity. Taijiquan Committee Chairperson, Professor Li Tian Ji  (1914-1996,) led the development of the 24 Taijiquan Form and many other standardized Taijiquan forms such as the 32 Sword Form.  He has been called the father of modern Tai Chi.

The Standard Simplified Beijing 24 Taijiquan Form eliminated some of the movements found in the Yang 108 Long Form, keeping the most essential ones, reducing the number of repetitions of some and "mirroring" others (performing, for example, Grasp the Sparrow's Tail symmetrically to both the right and to the left). Basic principles of Tai Chi are followed, with slow, flowing movements. The form lasts only about 8 minutes, compared to 15 to 20 minutes for the Long Form, is easier to learn and less difficult to perform. The travel is only about 10 feet in a linear direction, making it perfect for large groups in limited spaces. Thus, it has become the most popular and widely practiced form worldwide.

Names of the Beijing 24 postures:
1. Beginning (Standing & Raising Arms)
2. Parting the Wild Horse's Mane (3 times) (Ward-off Left, Right, then Left)
3. White Crane Spreads its Wings
4. Brush Knee and Twist Step (3 times) (Left, Right, Left)
5. Play the Lute
6. Step Back and Repulse Monkey (4 times)
7. Grasp the Sparrow's Tail - left (Ward-off, Roll-back, Press & Push)
8. Grasp the Sparrow's Tail - right (Ward-off, Roll-back, Press & Push)
9. Single Whip
10. Wave Hands Like Clouds (3 times)
11. Single Whip
12. High Pat on Horse
13. Kick With Right Heel
14. Strike Ears With Fists
15. Kick With Left Heel (Turn 180 degrees and Kick)
16. Snake Creeps Down (left) and Golden Cockerel Stands on left leg
17. Snake Creeps Down (right) and Golden Cockerel on right leg
18. Fair Lady Weaves the Shuttle (right and left)
19. Needle at the Bottom of the Sea
20. Fan through Back
21. Deflect Downwards, Parry and Punch
22. Apparent Close Up
23. Cross Hands
24. Closing Form

A good companion book for learning the 24 Form while taking a class is "Tai Chi Chuan: 24 & 48 Postures with Martial Applications" by Liang Shou-Yu. Find it at http://www.amazon.com/Tai-Chi-Chuan-Postures-Applications/dp/1886969337/ref=cm_cr_pr_product_top

For an internet reference I recommend Mike Garofalo's web site, "Cloud Hands." http://www.egreenway.com/taichichuan/index.htm .  It is an incredible collection of research into Tai Chi, Qigong, Martial Arts and related themes. His description of the 24 Yang Form is at http://www.egreenway.com/taichichuan/short.htm#Descriptions

My first investigation into Tai Chi (well, that looks easy...I can do that) resulted in my purchase of a DVD with which I intended to teach myself Tai Chi. That didn't exactly work and I realized early on that taking a class was the proper approach. But the DVD just happened to be Dr. Paul Lam's Tai Chi The 24 Forms, which  I now find is an excellent reference for learning the 24 Form. It is still available on his web site, http://usa.taichiproductions.com/

Standing Still: The First Posture

There is a story about Sun Lutang, the developer of Sun Style Tajiquan. Sun had gone to learn Xing Yi Quan from a famous martial artist, Li Kui Yuan. For the first year, Sun was only allowed to practice the standing posture. After about six months, Sun Lutang began to feel “as though his chest and stomach were full and his feet had roots.” At the end of a year his teacher, wishing to test Sun Lutang, came up behind him and struck him with a palm strike. His posture was unaffected, as if he had not received a powerful blow at all. Seeing this, the teacher agreed to teach Sun Lutang the fighting form of Xing Yi Quan.

How do we begin? With a single step, the old adage would have us believe. But that notion is indicative of Western culture: always in a hurry to get somewhere. No, the longest journey begins, not with a single step, but with standing still. In some instruction books, those written by the great masters such as Fu Zhongwen, the first posture is called “Preparatory.”

Fu describes this posture as standing, legs comfortably apart with the feet  spaced approximately at the width of the shoulders and with the toes pointing forward. The arms hang loosely at the sides, the shoulders themselves are relaxed and drooping, the wrist loose. The spine is straight but not rigid, the head is held high as if suspended by a thread, and the eyes gaze forward. He references the treatise by Yang Chengfu on “The Ten Essentials of Taijiquan Theory.”

1. An intangible and lively energy lifts the crown of the head.
2. Contain the chest and raise the back.
3. Relax the waist.
4. Distinguish insubstantial and substantial. (be aware of where the weight of the body is placed.)
5. Sink the shoulders and drop the elbows.
6. Use consciousness, not strength.
7.Upper and lower follow one another. (ie., “it is rooted in the feet, issued by the legs, governed by the waist, and expressed in the fingers.”)
8. Internal and external are united.
9. Linked without breaks. (“move the energy as though drawing silk from a cocoon.”)
10. Seek stillness in motion.

For the beginning student of any of the Tai Chi forms, this first posture, standing still, may be overlooked as an essential and important part of the form. It is not just standing around waiting to start¾it is the beginning, and, since the form is a continuous circular flow of energy, it is also the ending.

From The Tai Chi Classics we learn:

The abdomen is completely relaxed, enabling the ch’I to penetrate the bones; the spirit of vitality is at rest and the body is tranquil, permitting you to heed the intent of your mind.   ¾The Mental Elucidation of the Thirteen Postures, Wang Chung Yueh, Ming Dynasty, trans: T. T. Liang

From The Song of the Substance and Function of the Thirteen Postures (trans: T. T. Liang):

Pay special attention to your waist at all times. When the abdomen is completely relaxed, the ch’I will soar up (and circulate through the entire body).

When the lowest vertebrae are plumb erect, the spirit of vitality reaches to the top of the head. When the top of the head is held as if suspended from above, the whole body feels light and agile.

How do you start to start? Many versions of the Form begin by standing with the feet together. There is a slight turn towards the right and the body’s weight is put unto the right foot. The left foot is now at an “empty stance,” and is lifted slightly and moved out to the left, the toe touching down first. Then, he heel goes down and with a slight turn back toward a centered position, the body’s weight is again equally distributed between both feet. This allows you the find the proper spacing of the feet and to “distinguish the insubstantial from the substantial.”

A good technique when standing still is to breath slowly, deeply and fully, to start with the top of head, relaxing the neck and shoulders, then mentally work down the body, relaxing it until you reach the feet. Try to imagine that your feet are “rooted” in the ground and that your head is suspended from above and virtually weightless. The weight of your body is evenly distributed between your two legs (double weighted). This is one of the very few times during the form that this will be true.

More advanced students may wish to investigate W. C. C. Chen’s writings on what he calls “the three nails.” This refers to, on each foot, the big toe, the big toe “knuckle,” and the heel. These three “nails” are the means by which you root yourself to the ground. You can become aware of the function of the three nails as you move throughout the form, shifting your weight back and forth and taking the Form’s characteristic stances.

The Journal of Asian Martial Arts: a Golden Resource

I haven’t written for this blog for a while. I have an excuse: I took some time off to finish my first novel (!) All The Way By Water is now available at Amazon.com as a paperback and on Kindle, so please check it out!

My mentor, Michael DeMarco, who introduced me to the Yang Long Form 11 years ago (has it been that long?) is the publisher and inspiration behind the Journal Of Asian Martial Arts. He conceived this as a scholarly journal to attract expert and informative writing on the subject of the martial arts. Recently, and sadly, the Journal has ceased publication, but, like the phoenix, it has been reborn.

Asian Martial Arts

The first event was a new book entitled Asian Martial Arts, for which 36 authors contributed original articles reflecting the depth and diversity of the subject and mirroring the tradition of scholarship of the Journal.. The scope of the book is enormous, covering history, techniques, philosophy, anecdotes, specific demonstrations by masters in each discipline. Tai Chi is well represented, as well as Judo, Wei Kuen Do, Bajiquan, Wing Chun, Baguazhang, Sambo, Goju-rye Karate, Mantis Boxing, and on and on. Sorry, the pre-publication discount has expired, but the book sells for $24.95 and is well worth it.

The second event was the redesign and repurposing of the Journal’s web site: http://journalofasianmartialarts.com/ . The web site is now an archive for over two decades of in-depth discussions of Asian Martial Arts traditions. The various articles are organized under major subjects such as Asia, China, Japan,  Korea and South East Asia and Other Styles, and each of these areas are subdivided into special interests such as Taijiquan Chen Style or Weaponry, Sword Arts, etc. Articles can be printed for your own use for 15 cents per page. I call that a bargain.

In this day and age when the internet has become the major source of research for everyone from grade school children writing their first term paper to semi-retired adults testing the waters of a new hobby by watching youtube, it must be noted that we live in what will someday come to be called “the MISinformation age.”  I’ve probably contributed to that phenomenon myself with opinionated spiels on subjects I haven’t researched properly, or by quoting some authority whose half-knowledge is based on supposition or modern myth. So it is important to support and utilize projects of genuine thinking and experience that are, essentially, juried with an attitude toward excellence in scholarship.