Forms

This is a resource for students listing the forms, their movements names, and sequence, from the Yang Simplified to the Chen Laojia Yilu and the Xing Yi QiGong spiral energy set, the Ba Fa Pan Gen.  Eventually, I will have video clips along with these lists.

Longevity Exercise Warm ups – Qigong to Lubricate Joints

Yang Tai Chi 24 form Standard Simplified Chinese National Version

Yang Taijiquan Traditional 108 Form

Chen Family Taiji Fist Old Frame Routine One (Chen Shi Taijiquan Lao Jia Yi Lu)

Chen Family Taijiquan’s 18 Essential Forms

Yin Yang Medical Qi Gong

Ba Fa Pan Gen (Eight Methods to Firm Your Roots/Twining to Cleanse the Body)


Longevity Exercise Warm ups – QiGong to Lubricate Joints

Keep loose and flexible between classes by practicing the QiGong we use at the beginning of class!  Here is a list of the movements:

1.  Wrist circling: lacing fingers, rotating from relaxed wrist in large circle in each direction ending with a stretch of the palms forward.
2.  Elbow loosening: circling the elbows horizontally, repeating many times.
3.  Shoulder circles: elbows bent with hands resting on front of shoulder as you make large circles, opening the chest, opening the back, repeating forward and backward and then alternating left and right.
4.  8 steps to open the chest: elbows, arms, up and down, 2 times each position, relaxing and stretching.
5.  Waist Part 1: Twisting 2 times each side, elbow bent, loosening the waist.
6.  Waist Part 2: Swinging the arms, look behind at opposite heel, hands pat the body.
7.  Rub hands together then massage face, ears, neck, rub belly, then low back and kidneys.
8.  Hip circles: lengthen torso up off hip cradle, with head in place, make big circle with hips with hands on hips thumbs forward massage low back & kidney area.
9.  Knee exercise: feet shoulder width apart circling knees over toes inside and outside circles.  Pt. 2, step together and circle each direction with feet together.
10.  One hand on stomach making big circle with opposite arm from the center of body, going both directions (6-12 times)
11.  Step out to side to stretch hip flexor.  Lengthening back leg, extend up through torso to top of head.
12.  Face forward and stretch to left and right by bending one knee and then the other, giving the inside of the leg a stretch. Keep knees and toes facing forward, the same direction, to protect the knee from twisting or collapsing.
13. Ankle circles:  Hands on hips, weight balanced over one leg while toe of opposite leg touches to back and rotate ankle around in a circle.
14.  Shaking out hands and feet. Throwing legs and arms forward and downward alternating left and right.

Video of Grandmaster Chen Zhenglei’s Joint Lubrication Longevity Qigong to help you practice.

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Yang Tai Chi 24 form Standard Simplified Chinese National Version

1.  Commencing Form
2.  Parting the Wild Horse’s Mane (3 x, lf., rt., lf.)
3.  White Crane Spreads Its Wings
4.  Brush Knee and Twist the Step (3 x, lf., rt., lf.)
5.  Playing the Lute (Play Guitar)
6. Repulse Monkey (4 x)
7.  Grasp the Sparrows Tail Left
8.  Grasp the Sparrows Tail Right
9.  Single Whip
10.  Wave Hands Like Clouds (4 x)
11.  Single Whip
12.  Pat on High Horse
13.  Separation of the Right Foot
14.  Twin Mountains across Years
15.  Separation of the Left Foot
16.  Snake Creeps Down, Golden Rooster Stands on One Leg  Left
17.  Snake Creeps Down, Golden Rooster Stands on One Leg Right
18.  Fair Lady Works the Shuttles (2 x, rt., lf.)
19.  Deep Seated Needle (Needle at Sea Bottom)
20.  Fan Across the Back
21.  Deflection, Parry and Punch
22.  Apparent Closure
23.  Cross Hands
24.  Closing

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Yang Taijiquan Traditional 108 Form

Section I
1.  Opening
2.  Ward Off, left to front
3.  Grasp sparrow’s tail, right, ward off
4.  GST, roll back
5.  GST, press
6.  GST, push
7.  Single whip
8.  Lifting Hands
9.  Shoulder Stroke
10.  White Crane Spreads Its Wings
11.  Brush Knee and twist the step
12.  Play Guitar
13.  Brush Knee, twist step, left
14.  Brush knee, twist step, right
15.  Brush knee, twist step, left
16.  Play guitar
17.  Deflect, parry, and punch
18.  Apparent closure
19.  Cross Hands

Section II
20.  Carry Tiger Return to Mountain
21.  Ward Off
22.  Roll back
23.  Press
24.  Push
25.  Punch under Elbow
26.  Step back and repulse monkey, right
27.  Step back and repulse monkey, left
28.  Step back and repulse monkey, right
29.  Step back and repulse monkey, left
30.  Step back and repulse monkey, right
31.  Diagonal flying
32.  Lifting hands
33.  Shoulder stroke
34.  White crane spreads wings
35.  Brush knee, twist step, left
36.  Deep sea needle (or needle at sea bottom)
37.  Fan across back
38.  Deflect, parry
39.  Downward punch with 1½ turn-twist
40.  Deflection, parry, punch
41.  Step up, Grasping sparrow’s tail
42.  Single whip
43.  Wave hands like clouds (5)
44.  Single whip
45.  Pat (pet) on high horse
46.  Separate right foot
47.  Separate left foot
48.  Turn, strike with left heel
49.  Brush left knee, twist step
50.  Brush left knee, twist step
51.  Transition (circle hand)
52.  Step forward, parry, Downward punch
53.  Turn body, White snake delivers message
54.  Downward punch with 1½ twist
55.  Deflection, parry, punch
56.  Strike with right heel
57.  Double hit tiger, left
58.  Double hit tiger, right
59.  Strike with right heel (turn body and strike, right)
60.  Twin mountain across the ears
61.  Strike with heel, left
62.  Turn body and strike with left heel
63.  Step forward, deflection, parry, punch
64.  Apparent closure
65.  Cross hands

Section III
66.  Carry Tiger, return to mountain
67.  Roll back
68.  Press
69.  Push
70.  Step to front with Single Whip (variation)
71.  Parting the wild horse’s mane, right
72.  Parting the wild horse’s mane, left
73.  Parting the wild horse’s mane, right
74.  Step to front with ward off, left
75.  Grasping sparrow’s tail, ward off, right
76.  Grasping sparrow’s tail, roll back
77.  Grasping sparrow’s tail, press
78.  Grasping sparrow’s tail, push
79.  Single whip
80.  Transition holding the ball
81.  Fair lady works shuttle, left
82.  Turn and Fair lady works shuttle, right
83.  Fair lady works shuttle, left
84.  Turn and Fair lady works shuttle, right
85. Step forward, ward off, left
86.  Grasping sparrow’s tail, ward off
87. Grasping sparrow’s tail, roll back
88.  Grasping sparrow’s tail, press
89. Grasping sparrow’s tail, push
90.  Single whip
91.  Wave hands like clouds (7)
92.  Single whip
93. Single whip goes down (snake creeps down)
94.  Golden rooster stands on one leg, right
95.  Golden rooster stands on one leg, left
96.  Repulse monkey (5)
97. Diagonal flying
98.  Lifting hands
99.  Shoulder stroke transition
100.  White crane spreads its wings
101.  Deep sea needle
102.  Fan across back
103.  Deflection, parry, downward punch with 1½ twist
104.  Deflection, parry, punch
105.  Step up, Grasp sparrow’s tail, ward off
106.  Grasp sparrow’s tail, roll back
107.  Grasp sparrow’s tail, press
108.  Grasp sparrow’s tail, push
109.  Single whip
110.  Wave hands like clouds (3)
111.  Single whip
112.  Pat on high horse
113.  Penetration palm
114.  Turn and kick with heel, right
115.  Transition, step down and drop knee
116.  Step up, punch to groin
117.  Step up, Grasping sparrow’s tail, ward off
118.  Grasp sparrow’s tail, roll back
119.  Grasp sparrow’s tail, press
120. Grasp sparrow’s tail, push
121.  Single whip
122.  Snake creeps down (single whip goes down)
123.  Step up to seven stars
124.  Step back and ride tiger
125.  Bend bow and shoot tiger
126.  Deflection, parry, punch
127.  Apparent closure
128.  Cross hands
129.  Conclusion, closing

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Chen Family Taiji Fist Old Frame Routine One (Chen Shi Taijiquan Lao Jia Yi Lu)

Divided into 6 sections after Chen Zhenglei

I
1. Taiji Preparation (Taiji Qi Shi)
2. Buddha Guardian Pounds Mortar (Jin Gang Dao Dui)
3. Lazily Tying Coat (Lan Za Yi)
4. Six Sealings Four Closings (Liu Feng Si Bi)
5. Single Whip (Dan Bien)
6. Buddha Guardian Pounds Mortar (Jin Gang Dao Dui)
7. White Crane Spreads Wings (Bai He Liang Chi)
8. Oblique Stance (Xie Xing)
9. Brush Knee (Lou Xi)
10. Wade Forward (Ao Bu)
11. Oblique Stance (Xie Xing)
12. Brush Knee (Lou Xi)
13. Wade Forward (Ao Bu)
14. Hidden Hand Punch (Yan Shou Gong Quan)
15. Buddha Guardian Pounds Mortar (Jin Gang Dao Dui)

II
16. Hit and Drape Fist Over Body (Pie Shen Quan)
17. Blue Dragon Out of Water (Qing Long Chu Shui)
18. Double Push Hands (Shuang Tui Shou)
19. Fist Under Elbow (Zhou Di Kan Quan)
20. Step Back with Arms Twining (Dao Juan Gong)
21. White Crane Spreads Wings (Bai He Liang Chi)
22. Oblique Stance (Xie Xing)
23. Flash with the Back (Shan Tong Bei)
24. Hidden Hand Punch (Yan Shou Gong Quan)
25. Six Sealings Four Closings (Liu Feng Si Bi)
26. Single Whip (Dan Bien)
27. Cloud Hands (Yun Shou)
28. Pat High Horse (Gao Tan Ma)

III
29. Slap Right Foot (You Ca Jiao)
30. Slap Left Foot (Zuo Ca Jiao)
31. Kick with Left Heel (Zuo Deng Yi Gen)
32. Wade Forward (Ao Bu)
33. Punch to Ground (Ji Di Chui)
34. Kicking Twice in the Air (Ti Er Qi)
35. Heart Protecting Fist (Hu Xin Quan)
36. Whirlwind Kick (Xuan Feng Jiao)
37. Kick with Right Heel (You Deng Yi Gen)
38. Hidden Hand Punch (Yan Shou Gong Quan)

IV
39. Small Grab and Hit (Xiao Qin Da)
40. Protect Head and Push Mountain (Bao Tou Tui Shan)
41. Six Sealings Four Closings (Liu Feng Si Bi)
42. Single Whip (Dan Bien)
43. Forward Trick (Qian Zhou)
44. Backward Trick (Hou Zhou)
45. Parting the Wild Horses Mane (Ye Ma Fen Zhong)
46. Six Sealings Four Closings (Liu Feng Si Bi)
47. Single Whip (Dan Bien)

V
48. Jade Maiden Works Loom (Yu Nu Chuan Suo)
49. Lazily Tying Coat (Lan Za Yi)
50. Six Sealings Four Closings (Liu Feng Si Bi)
51. Single Whip (Dan Bien)
52. Cloud Hands (Yun Shou)
53. Swing Foot and Drop Down (Bai Jiao Die Cha)
54. Golden Rooster Stands on One Leg (Jin Ji Du Li)
55. Step Back with Arms Twining (Dao Juan Gong)
56. White Crane Spreads Wings (Bai He Liang Chi)
57. Oblique Stance (Xie Xing)
58. Flash with the Back (Shan Tong Bei)
59. Hidden Hand Punch (Yan Shou Gong Quan)
60. Six Sealings Four Closings (Liu Feng Si Bi)
61. Single Whip (Dan Bien)
62. Cloud Hands (Yun Shou)
63. Pat High Horse (Gao Tan Ma)

VI
64. Crossed Leg Kick (Shi Zi Jiao)
65. Punch to Groin (Zhi Dang Chui)
66. Ape Presents Fruit (Yuan Hou Tan Guo)
67. Single Whip (Dan Bien)
68. Dragon Rolls Down (Que Di Long)
69. Step Up to Seven Stars (Shang Bu Qi Xing)
70. Step Back and Ride the Tiger (Xia Bu Kua Gong)
71. Turn Body Swing Double Lotus (Zhuan Shen Shuang Bai Lian)
72. Head-on Cannon (Dang Tou Pao)
73. Buddha Guardian Pounds Mortar (Jin Gang Dao Dui)
74. Closing Form (Taiji Shou Shi)

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Chen Family Taijiquan’s 18 Essential Forms

1. Taiji Preparation (Taiji Qi Shi)
2. Buddha Guardian Pounds Mortar (Jin Gang Dao Dui)
3. Lazily Tying Coat (Lan Za Yi)
4. Six Sealings Four Closings (Liu Feng Si Bi)
5. Single Whip (Dan Bien)
6. White Crane Spreads Wings (Bai He Liang Chi)
7. Oblique Stance/Diagonal Posture (Xie Xing)
8. Holding up the Knee (Lou Xi)
9. Stepping Both Sides (Ao Bu)
10. Cover Hand and Punch (Yan Shou Gong Quan)
11. Pat High Horse (Gao Tan Ma)
12. Kick with the Left Heel (Zuo Deng Yi Gen)
13. Jade Maiden Works Shuttle (Yu Nu Chuan Suo)
14. Cloud Hands (Yun Shou)
15. Turn Body Swing Double Lotus (Zhuan Shen Shuang Bai Lian)
16. Head-on Cannon (Dang Tou Pao)
17. Buddha Guardian Pounds Mortar (Jin Gang Dao Dui)
18. Closing Form (Taiji Shou Shi)

Video: Grandmaster Chen Zhenglei performing Chen Taijiquan’s 18 Essential Forms

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Yin Yang Medical Qi Gong

1. Big Roc Spreads its Wings
2. Lotus Flower Emerges from Water
3. Goldfish Wriggles its Tail
4. Make Ripples and Waves
5. Lion Twirls the Ball
6. Peacock Fans its Tail
7. Paired Swallows Skim the Water
8. Figure 8 Emits Fragrance
9.  Wind Blows Emerald Willow
10.  Rotate Universe (Anti-clockwise Circle)
11.  Rotate Universe (Clockwise Circle)
12.  Water Cascade Down High Mountain
13.  Wind Blows Lotus Leaves (inside to outside)
14.  Wind Blows Lotus Leaves (outside to inside)
15.  Embrace Yin Yang (Right Hand on Top)
16.  Embrace Yin Yang (Left Hand on Top)
17.  Colorful Butterfly Dances in the Wing
18.  Pearls on Lotus Leaf (clockwise circle)
19.  Pearls on Lotus Leaf (counter-clockwise circle)
20.  Return Qi to Dan Tian

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Ba Fa Pan Gen (Eight Methods to Firm Your Roots/Twining to Cleanse the Body)

1.  Opening
2.  Forward Pouncing – Tiger
3.  Split to the Back – Dragon Waves its Tail
4.  Hold Up Pull Down – Bear Sits on Mountain
5.  Outside Cloud Hand – Monkey and Snake
6.  Internal Holding – Cat
7.  Four Corner Roll Back – Hawk Flies to Mountain
8.  Eagle Claw
9.  Three Circles Turning – Turtle
10. Closing

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