Tai Chi

Tai Chi Chuan is a Chinese martial art that combines movements for relaxation, health, and self-defense. It is known for slow-moving system of functional training movements, which eventually developed into sets of family forms that were vigorously practiced and passed down through the generations. Today it is mostly recognized for its graceful motion, healthful benefits, and meditative mind quality. An ideal exercise helpful for all ages, it promotes proper alignment, balance, mental focus, agility, coordination, and stamina.

List of 24 postures (Yang Style)

FORM 1: Opening form

FORM 2: Part the Wild Horse's Mane

FORM 3: The white crane spreads its wings

FORM 4: Brush knee and twist step on both sides (with variations)

FORM 5: Hand strums the lute

FORM 6: Step back and whirl arms on both sides (with variations)

FORM 7: Grasp the bird's tail-left style

1. Grasp the bird's tail-right style

2. Single whip

3. Wave hands like clouds-left style

4. Single whip

5. High pat on the horse

6. Kick with right heel

7. Strike opponent's ears with both fists

8. Turn and kick with left heel

9. Push down and stand on one leg

10. Push down and stand on one leg

11. Work at shuttles on both sides

12. Needle at sea bottom

13. Flash the arm

14. Turn, parry and punch

15. Apparent close up

16. Cross hands

17. Closing form

RESOURCES

https://www.ncbi.nlm.nih.gov/pubmed/25047456 https://www.ncbi.nlm.nih.gov/pubmed/24078491 https://www.ncbi.nlm.nih.gov/pubmed/24406709 https://www.ncbi.nlm.nih.gov/pubmed/24078491 https://www.ncbi.nlm.nih.gov/pubmed/25680184 https://www.ncbi.nlm.nih.gov/pubmed/27460789 https://www.ncbi.nlm.nih.gov/pubmed/28661865 https://www.ncbi.nlm.nih.gov/pubmed/23538081