East Wind Tai Chi Association - Grand Master James S. Benko

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Tai Chi Forms

East Wind Tai Chi Association - Zhu Hong The Tai Chi Forms used within the East Wind Tai Chi Association (ETA), are the Tai Chi 8 Movement Form and the Simplified Tai Chi 24 Movement Form.

There are many Tai Chi forms from many different styles of Tai Chi. Many Tai Chi forms are extremely long and difficult to remember for many students who don't keep up their practice regularly. If the form is too long the student may forget some moves, become frustrated, disilusioned and possibly stop Tai Chi practice.

The 8 Movement Form provides the student with the necessary basics to move on to the 24 Movement Form. Proper beathing, posture, balance and concentration are basics the Tai Chi student must learn before attempting the more advanced Form.

By practising the 8 Movement Form, the student will develop the flow of mind and body together needed to achieve the fluid and gentle movements of Tai Chi.

Tai Chi 8 Movement Form

The main reason the 8 form was created was because many people struggled trying learning 24 form, so the experts created 8 form to reduce the number of movements, and the range of the student's movement. You can do practice at home alone, or with a group.

You will take note that there are kicks in this form. You will see them demonstrated in the videos. For senior students, or students who may tend to loose their balance easily, the kick are modified. The lifting of the leg in the direction indicated will constitute the kicking movements. The purpose is to develope a natural flow of movement.

If some of the stepping movements go beyond the reach of the student, then adjustments must be made. Shorter steps will help maintain the flow of the Tai Chi form while allowing the student to maintain balance and continutiy

The Tai Chi 8 form and can be modified to meet the students' abilities. This form is excellent for seniors to begin with. More advanced seniors may, if they so desire, move onto the 24 Simplified Form.

List of movements for the Tai Chi 8 Form:


1. Reverse reeling forearms

2. Brush knee push

3. Part the wild horse’s mane

4. Wave hands like clouds

5. Rooster stands on one leg

6. Kick with Heel

7. Grasp the peacock’s Tail

8. Cross Hands


Below are some videos to help you with your studies of the Tai Chi 8 Form:

Tai Chi 8 Form: Performed by Jacky Sum (with Text and Narration)

Tai Chi 8 Form (with Text)

Tai Chi 8 Form: (Front View) Woman In Red Uniform

Tai Chi 8 Form: (Front View) Woman In Gold Uniform

Tai Chi 8 Form (Back View)

Simplified Tai Chi 24 Movement Form

The Simplified Tai Chi 24 form is one of the most popular tai chi forms in the world. Since it contains only 24 movements, it is the perfect way to experience the health benefits of this shortened tai chi form, no matter your current fitness level. The art of tai chi is sometimes described as "moving meditation" because it stimulates your mind, body, and spirit.

The simplified 24-posture form is traditionally learned in short, easy-to-follow sections over the course of about six months. With this simplifies tai chi form takes approximately 6 minutes to perform. After practising the form for a few weeks, you may begin to feel stronger and more energized.

Tai chi is known for improving balance and keeping the mind sharp and a positive attitude toward ones self and life in general. This tai chi form is excellent for beginners at any age. Those who want a low-impact whole-body exercise, and those with limited time may find Tai Chi the answer they have been looking for.

This Simplified 24-Posture Tai Chi form was compiled by the Chinese Sports Commission in 1956, in an effort to promote tai chi chuan. The 24-Posture Tai Chi form was derived from the traditional Yang Style Tai Chi Chuan long form. Many masters worked together to simplify and standardize tai chi chuan. Many of the more complicated and repeated movements were deleted from the long form, so it is easier for people to learn and practice.

Although this sequence has been used primarily as a health promoting exercise, it is still a sequence with martial art applications. Because this form is based on Yang Style Tai Chi Chuan, the training guidelines and principles follow the characteristic "flavor" of the Yang Style.

The 24 step simplified Tai Chi Chuan consists of 24 representational postures from traditional Yang style Tai Chi Chuan. Below is the sequence of the routine (in English & Chinese Pronunciations);

1. Opening stance / Qi Shi

2. Part the horse mane (left & right) / Ye Ma Fen Zong

3. White crane spreads it’s wings / Bai He Liang Chi

4. Brush knee, twist steps / Lou Xi Ao Bu

5. Strum the lute / Shou Hui Pi Ba

6. Repulse the monkey (left & right) / Dao Zhuang Gong

7. Grasp the peacock’s tail (left) / Zuo Lan Que Wei

8. Grasp the peacock’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. High pat the horse / Gao Tan Ma

13. Right heel kick / You Deng Jiao

14. Double punch to the Ears / Shuang Feng Guan Er

15. Turn round and left heel kick / Zhuang Shen Zuo Deng Jiao

16. Creep down and golden cock stand on one leg (left) / Zuo Xia Shi Du Li

17. Creep down and golden cock stand on one leg (right) / You Xia Shi Du Li

18. Fair lady works the shuttle (left & right) / Zuo You Yu Nv Chuan Shuo

19. Needle at the bottom of the sea / Hai Di Zhen

20. Fan through back / Shan Tong Bi

21. Turn round block, parry and punch / Zhuang Shen Ban Lan Chui

22. Apparent close up / Ru Feng Si Bi

23. Cross hand / Shi Zi Shou

24. Close stance / Shou Shi

Below are some videos of the Tai Chi 24 Simplified Form:

Tai Chi 24 Form Yang Style Simplified: Performed by: Sifu May Chen (Back View)

Tai Chi 24 Form Yang Style Simplified: Performed by: Sifu Zou Yunjain

Tai Chi 24 Form Yang Style Simplified: Performed by: Liang Shou-Yu

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