Tai Chi as a beginner
- Rachel
- 6 days ago
- 4 min read
What is the 24 forms?
Beginners coming into either my classes or using my videos on my YouTube channel will become initially most familiar with the simplified 24 forms – also known as short form. As you become more experienced, you’ll also begin to look at Yang family long form, Yang style 32 sword forms and maybe some others, such as 18 fan forms and 42 combined competition forms.
The 24 or short form, was developed in 1956 by the Chinese sports Council to make tai chi more accessible to a wider demographic. They also wanted a universal fitness regime. The Yang family have always been keen to teach as many people as possible throughout their recent history, from Yang Chenfu in the early 1900’s who was the first to photograph and document the movements of the (family) form for public use.
Prior to this, the only way of learning any style of tai chi was to learn from a direct descendent of the family. Techniques were passed from father to son and so forth. It was quite a secretive affair, and some styles are still a little like this, as are some avenues of tai chi. Master Yang Jun however continues to teach around the world and has developed the family form considerably through the last ten years or so. These developments have also taken into consideration sports philosophies and recommendations for joint safety etc. The form we see today, is very different to the early form, however it is much more suited to the Western culture and body type – especially considering that many people stopped doing any form of exercise when they left school. Modern thought is slowly changing that.
Here's where it can get a little confusing, because although the Yang family did have some influence on the 24 forms, they didn’t specifically develop it and don’t teach it. It is named Yang ‘style’ because it uses the principles of movement that applies to the Yang family form. (each ‘family’ had their own form – I’ll put this in a different post and was an article in the May Dhyana magazine that I write). So, the movements are slow and evenly paced. It is large frame meaning the movements are quite large in comparison to forms that are ‘small frame’.
Short form is therefore a fantastic introduction to Yang tai chi but can still take a very long time to learn. The form seems simple when you watch people do it on YouTube but then you come to a class and realise that it actually requires a high level of coordination, muscle memory and learning of the actual sequence to achieve that level of ease. It can easily take a year or more if you’re only doing one class a week with no practice in between classes.
Some of the hardest things to learn are actually the transitions from one movement to another. The best way of overcoming this, is to think about what you can feel through the feet – where the weight is. This tells you a lot about where your next movement will be. Don’t overthink the movements and if your body begins to do something, follow it – it’s probably right!
At the beginning of each session, I do a short qigong (said – ‘chi-kung’) session. This time is to bring the mind to the lesson, the present. The gentle up and down, sinking and rising movements help to concentrate the mind and body onto where your weight and energy are. Begin to be more body aware in this time.
Your form will always continue to develop, a good practitioner continues to learn and develop and knows that there is no end point; it’s a continuous journey. Regular practice, in class and at home will help you develop the coordination and movements much faster because of both repetition and keeping things fresh in the mind.
As you continue your journey, you’ll discover how tai chi can also be used as a philosophy for life outside of the forms. You’ll learn better techniques for relaxation and coping with stress and build strength and stability through the legs. Pair this with a little resistance and cardio exercise each week, a good whole diet and you have a perfect recipe for healthy living for many years. Tai chi prevents trips and falls in older adults – largely because of its teaching of posture and stepping. It re-teaches stepping or walking using a heel to toe movement and teaches body awareness.
Enjoy also the social element of classes. Some of my classes get together outside of class time now and some have made some great friendships. A well gelled class is one which will continue long-term. Getting out of ‘yourself’ for a while, out of four walls and talking to a range of people can be as important as the tai chi itself.
So, if you’ve not been sure about joining a class, or if you’re in a class but aren’t really sure what everything means, I hope this has helped a little. I’ll add more posts on movements and forms, breathing and many other things that you’ll find useful on your tai chi journey. ***
