The 37 movements , Yang style, Tai chi chuan form was
developed by the last great tai chi chuan master.
Cheng Man Ching demonstrated it for Westerners in New York,
in the late seventies. This form comprises all the Tai chi chuan
movements, without too much repetition or redundancy. It can be
learnt in a relatively short time, two or three months if working
daily. This form has to be practised twice a day, its duration is
is 5 to 7 minutes, depending on the pace used. Master Cheng Man
Ching used to recommend a 6 minutes duration. Each of the
movements has several applications in the three aspects of tai
chi chuan, namely meditation, healing and martial arts Its
in-depth study is on the curriculum o yin, yang and tai chi chuan
Daily practice of this form has shown to be the best existing
therapy for reeducation and is very useful in geriatrics and in
cardiovascular ailments. See medical references.
This form is an invaluable help for meditation practitioners, and
for those seeking to maximise their human potential.
1. Preparation.- Preparacion .- Yu-pei Shi.
2. Beginning.- Inicio .- Ch'i Shih.
3. Guard to the left.- Guardia a la Izquierda .- Lan Ch'iao Wei,
4. Guard to the right.- Guardia a la Derecha .- Lan Ch'iao Wei,
5. Retreat.- Retirada .- Lan Ch'iao Wei, Lu.
6. Pressing.- Presionar .- Lan Ch'iao Wei, Chi.
7. Pushing.- Empujar .- Lan Ch'iao Wei, An.
8. Whip.- Latigo .- Tan Pien.
9. Lifting hands.- Levantar las Manos .- T'i Shou.
10. Leaning ahead.- Apoyo al Frente .- K'ao.
11. White stork spreads its wings - La Cigueña Extiende
sus Alas - Pai-hao Liang Ch'ih
12. Knee sweep - Barrido de Rodilla - Tso Lou Hsi Yao Pu
13. Guitar - Guitarra - Shou Hui P'i-p'a
14. Step forward, deflect down, fend off and punch - Paso
Adelante, Desviar Abajo, Parar y Puñetazo - Chin-pu, Pan,
15. Retreat and pushing - Retirada y Empujar - Ju Feng Ssu
16. Cross hands.- Cruzar las Manos .- Shih-tzu Shou.
17. Embrace the tiger and return to the mountain - Abrazar al
Tigre y volver a la Montaña - Pao Hu Kuei Shan
18. Fist under elbow - Puño Bajo el Codo - Chou Ti K'an
19. Step back and push away monkey, right - Paso Atras y Rechazar
al Mono, derecha - Tao Nien Hou, Yu
20. Step back and push away monkey, left.- Paso Atras y Rechazar
al Mono, izquierda .- Tao Nien Hoi, Tso.
21. Diagonal flight.- Vuelo en Diagonal .- Hsieh Fei Shih.
22. Hands as clouds, right.-Manos como Nubes, derecha .- Yun Shou
23. Hands as clouds, left.- Manos como Nubes, izquierda .- Yun
24. Crouching whip.-Latigo en Cuclillas .- Tan pien Hsia
25. Rooster on one leg, right.-Gallo sobre una Pierna, derecha .-
Chin Chi Tu-li, Yu.
26. Rooster on one leg, left.-Gallo sobre una Pierna, izquierda
.- Chin Chi Tu-li, Tso.
27. Spread right leg.-Separar Pierna Derecha .- Yu fen
28. Spread left leg.-Separar Pierna izquierda .- Tso Fen
29. Turn and hit with heel.-Girar y Golpear con el Talon .- Chian
Shen Teng Chiao.
30. Right knee swipe and side step.-Barrido de Rodilla Derecha y
Paso Lateral .- Yu Lou Hsi Yao Pu.
31. Step forward, punch down.-Paso Adelante, Puñetazo
Abajo .- Chin-pu Tsai Ch'ui.
32. The weaving maiden, right.-La Muchacha Trabaja en Lanzadera,
derecha .- Yu Nu Ch'uan So, Yu.
33. The weaving maiden, left.-La Muchacha Trabaja en lanzadera,
izquierda .- Yu Nu Ch'uan So, Tso.
34. Step back to seven stars.-Paso Atras a Siete Estrellas .-
Shang Pu Ch'i Hsing.
35. Step back ride the tiger.- Paso Atras y Montar el Tigre
-.T'ui Pu K'ua Hu.
36. Turning and sweeping the lotus with leg.-Girar y Barrer el
Loto con la Pierna .- Chuan Shen Pai Lien T'ui.
37. End.-Final .- Ho T'ai-chi.
When starting to study the tai chi chuan form you should keep
these basics in mind.
1) : Before starting the form, put yourself in open focus. Try
keeping the open focus throughout the form.
2) : Put your awareness on the tan tien, or third chakra, located
near the navel, Let all movements originate from the tan tien,
the other parts of the body following. Keep your awareness on the
tan tien throughout the form.
3) : Move as if you were in water, develop your sensitivity to
the extent of feeling the slight resistance offered by air when
4) : Step at first with an "empty" foot, quite weightless, as if
testing the ground. Put your weight on your heel first, and then
the outer edge of your foot, then on the whole sole.
5) : Hands and arms are almost always in front of the torso
during the form, and they do not start movement, rather they
follow the movements of the tan tien. Keep your shoulders down an
6) : When practising the form observe the application to martial
arts of each of the movements. Direct your energy according to
that, but always in a relaxed way. People who need to exporess
rage or violence can do so by practising the form twice. the
first time, they should imagine the practice as a martial art,
although in a relaxed way. The second time, once the anger energy
has been dissipated, the practice can be more meditation
7) : Try keeping aunity of pace in all movements. a practice that
is too slow will bear no health benefits. Master Cheng Man Ching
recommended a 6 to 7 minutes duration for the 37 movements Yang
style form, which is quite fast.
8) : During the whole form, the knees are slightly bent. In some
parts of the form the flexing will increase, but in the beginning
keep your knees only slightly bent in order not to stress the
joint. Your bent knees should always allow you to see your toes
during the first 6 months.
9) : Research your movement, find new ways of moving within the
form. Use your body cresatively within the form. Everyday your
practice should be different, new, fresh. Follow your body's
inspiration even if it departs from the form. Then, start again
from the beginning.
10) : During practice, relax. When already relaxed, relax even
more. Shoong, Shoong, Shoong.
11) : The form has yin movements, in which we "receive" and
deflect energy, and yang movements in which we apply energy. Be
aware of this alternativeness or duality of the form. Duality
disappears to give way to tai chi when we are in the present
moment. At each moment of the form we will be either in a yin or
a yang positionTai chi chuan is that which manifests itself as a
yin or yang form We put that into application avoiding double
weight. we are on one foot or on the other. Never on both.
12) : While you go through the form, keep your brathing smooth
and soft. Experiment with your breath if you wish inhaling in the
yin parts and exhaling on the yang parts. Then try the opposite.
but in general let your breath self- regulate.
13) : Practice on a daily basis, on waking up and before going to
bed. Become a member of a club or gym where tai chi chuan is
practised and practise intensively twice a week.
The practice of tai chi chuan will improve your health and your
mood Remember to introduce open focus during yiour tai chi chuan
The Taoists used to include in their lives a series of very
simple but basic and effective health preserving practices which
allowed them to extend their lifespan, and therefore their
practice. Some of them, within anyone's reach, are described in
the next chapter on natural taoist medicine.
How can I start? Today. Now.
Just go to the following link and start the practices that we
recommend there now. Practices.