Like Qigong, Tai Chi originates in China and dates back centuries. Tai Chi is a form of self-defense based on gentle and flowing movements.
Tai Chi focuses on learning to cope with daily life—the things that come at you from the outside. It’s about no longer letting things affect you so deeply, but rather letting them pass you by. It’s about claiming your own space and getting to know your own strengths and weaknesses. It’s like a mirror.
As a psychologist, I find the psychological aspects particularly interesting, rather than the martial arts aspects. Learning to be at peace with yourself in every moment. No longer being swept away by your thoughts, emotions, and the events around you.
Over the years, I’ve studied three different styles of Tai Chi: the well-known Yang-style 24-form, the Golden Flower form, and the 18-form from the Shaolin tradition. In class, we practice the most well-known form, the 24-form.
The 24-Form
The form consists of 24 movements performed in sequence. The form itself takes no more than 10 minutes to complete. It takes about six months to a year to memorize the form. After that comes learning the proper flow of Qi, as well as Yin and Yang.
Tai Chi improves physical and mental health and is suitable for all ages. You can practice anywhere you have the space. Usually, you practice Tai Chi outdoors, and it’s often practiced together with Qigong.
Tai Chi works on the meridians, your muscles, and tendons; it strengthens your bones, improves your balance, and grounds you firmly in the world.
The 24 Movements
1. Opening | Commencing form
2. Parting the wild horse’s mane | Part the horse’s mane
3. White crane spreads its wings
4. Brush knee twist step | Back dragon spits out pearl
5. Playing the lute | Strum the lute
6. Step back to repulse monkey | Repose the monkey
7. Left grasp sparrow’s tail | Grasp peacock’s tail left
8. Right grasp sparrow’s tail | Grasp peacock’s tail right
9. Single whip
10. Wave hands like clouds
11. Single whip
12. High pat on the horse | Pat high on the horse
13. Right heel kick | Kick with right heel
14. Strike to ears with both fists | Strike opponents ears
15. Turn body and left heel kick | Kick with left heel
16. Left lower body and stand on one leg | Snake creeps down and stand left
17. Right lower body and stand on one leg | Snake creeps down and stand right
18. Fair lady works the shuttles | Lady works at shuttles
19. Needle at the sea bottom
20. Fan through the back | Flash arms
21. Turn body, deflect, parry and punch
22. Apparent close up | Withdraw and push
23. Cross hands
24. Closing posture | Closing form