Forms Library · CodexLast reviewed Oct 19, 2026
24-Step Simplified Tai Chi
二十四式简化太极拳
1956 年国家体委运动司编定 · 24 movements · 5–8 min · Free
Counting · The official sequence numbers twenty-four movements, published in eight groups. 预备势 is performed before them, is not counted, and is listed without a number.
Derivation · Adapted from the Yang large frame, with elements from Chen, Wu and Sun
Lineage · Compiled by the National Sports Commission (国家体委) from Yang Chengfu’s large frame, with minor elements drawn from Chen, Wu and Sun styles. Work began when the Commission’s wushu research office was set up in 1954; the routine was promulgated in 1956. A state popularization routine — distinct from the traditional Yang lineage. The orthodox traditional Yang form is the 85-movement large frame.
Naming · The standard publication gives no official English names. The English below are the common teaching renderings used in English-language Taichi teaching, not official names.
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Preparation Posture
预备势
- Stand with the feet together, body upright and arms hanging at the sides, the whole body relaxed.两脚并立，身体自然站立，两臂下垂于体侧，全身放松
- The crown is lightly suspended, the chin slightly tucked, and the breathing natural.虚领顶劲，下颌微收，呼吸自然
Group 1
01
Starting Posture
起势
- Step the left foot out level with shoulder width; keep the weight steady without swaying.左脚横开与肩同宽，重心平稳不晃
- Raise both arms forward to shoulder height; sink the shoulders, don't shrug.两臂前举与肩同高，沉肩不耸肩
- Bend the knees and press the palms down to the front of the abdomen, with elbows and knees vertically aligned.屈膝按掌到腹前，两肘和两膝上下相对
02
Part the Wild Horse's Mane on Both Sides
左右野马分鬃
- Complete the "hold the ball" gesture in front of the body as you draw the foot in.收脚时在体前完成抱球动作
- Step forward landing on the heel first, then settle gradually into a bow stance.上步脚跟先落地，再慢慢踏实成弓步
- When parting the hands, keep one no higher than the shoulder and the other at the hip.分掌时一手高不过肩，一手落在髋旁
03
White Crane Spreads its Wings
白鹤亮翅
- After the follow step, shift the weight back while keeping the torso centered.跟步后重心后移，上体保持中正
- When spreading the wing, lift the crown lightly toward the upper front.亮掌时前额前上方虚领顶劲
- Let the downward palm rest at the hip; move expansively, not rigidly.下按掌停在髋侧，动作舒展不僵硬
Group 2
04
Brush Knee and Twist Step on Both Sides
左右搂膝拗步
- The knee-brushing palm arcs lightly in front of the knee.搂膝掌从膝前轻轻划弧而过
- Send the push-palm forward from beside the ear, force reaching the palm root.推掌从耳旁向前送出，力达掌根
- In the bow stance the knee stays behind the toes and the weight is stable.弓步时膝盖不超过脚尖，重心稳定
05
Hold the Lute
手挥琵琶
- Shift weight back into a half-sitting step, with clear empty/full distinction.重心后移成半坐步，虚实分明
- Embrace both arms in front of the chest as if holding a lute.两臂合抱在胸前，像抱一把琵琶
- Sink the shoulders and drop the elbows; keep the torso upright, not leaning or tilting back.沉肩坠肘，上体不歪斜不后仰
06
Step Back and Reverse Forearm Roll on Both Sides
左右倒卷肱
- Step back landing on the ball of the foot first, then settle down slowly.退步前脚掌先落地，再慢慢踏实
- When rolling the arm, draw it back in an arc close to the body.卷肱时手臂贴身向后划弧
- Push the front palm gently yet firmly, turning without jostling the shoulder.前推掌轻缓有力，转体不晃肩
Group 3
07
Grasp the Bird's Tail — Left Side
左揽雀尾
- Keep the arms rounded when extending peng, with a sense of outward expansion.棚出时手臂撑圆，有向外膨胀感
- Draw back along an arc, shifting the weight rearward in sync.捋动走弧线，重心同步后移
- Link the press and push smoothly, with a stable bow-stance support.挤按动作连贯，弓步支撑稳固
08
Grasp the Bird's Tail — Right Side
右揽雀尾
- Keep the arms rounded when extending peng, with a sense of outward expansion.棚出时手臂撑圆，有向外膨胀感
- Draw back along an arc, shifting the weight rearward in sync.捋动走弧线，重心同步后移
- Link the press and push smoothly, with a stable bow-stance support.挤按动作连贯，弓步支撑稳固
Group 4
09
Single Whip
单鞭
- Hook the hand with a natural wrist bend—no stiff force.勾手时腕部自然屈曲，不用死力
- Push the palm with a settled wrist, palm facing straight ahead.推掌坐腕，掌心朝向正前方
- Relax the hip root in the bow stance, sinking the weight into the foot.弓步胯根松开，重心沉在脚底
10
Cloud Hands
云手
- Let the waist lead the arms in smooth, continuous side-to-side motion.腰带动手臂左右运转，圆活连贯
- When shifting sideways, lift the heel first; rise and settle gently.脚侧移时先提脚跟，轻起轻落
- Let the gaze follow the upper hand; keep the eyes focused, not scattered.视线随上手移动，眼神不涣散
11
Single Whip
单鞭
- Hook the hand with a natural wrist bend—no stiff force.勾手时腕部自然屈曲，不用死力
- Push the palm with a settled wrist, palm facing straight ahead.推掌坐腕，掌心朝向正前方
- Relax the hip root in the bow stance, sinking the weight into the foot.弓步胯根松开，重心沉在脚底
Group 5
12
High Pat on Horse
高探马
- Shift weight back into an empty step, the front toes lightly touching.重心后移成虚步，前脚脚尖点地
- Probe the palm forward from beside the ear, no higher than the eyes.探掌从耳旁向前探出，高不过眼
- Keep the torso centered; don't force the forward reach.上体保持中正，不要刻意前探
13
Kick with Right Heel
右蹬脚
- Bend the supporting leg slightly and stand firm; stabilize before lifting the other leg.支撑腿微屈站稳，先立稳再提腿
- Drive the force into the heel, toes naturally hooked.蹬脚力达脚跟，脚尖自然勾起
- Spread both arms rounded and open, keeping the upper body upright.两臂分开撑圆，上体保持直立
14
Twin Peaks
双峰贯耳
- Drive both fists diagonally upward from the sides, thumbs facing each other.两拳从两侧斜向上贯出，虎口相对
- Aim the fists' eyes obliquely at the temples, no higher than the ears.拳眼斜对太阳穴，高度不超耳部
- Keep the bow-stance weight firm; don't lean forward.弓步重心稳固，身体不前倾
15
Turn and Kick with Left Heel
转身左蹬脚
- Bend the supporting leg slightly and stand firm; stabilize before lifting the other leg.支撑腿微屈站稳，先立稳再提腿
- Drive the force into the heel, toes naturally hooked.蹬脚力达脚跟，脚尖自然勾起
- Spread both arms rounded and open, keeping the upper body upright.两臂分开撑圆，上体保持直立
Group 6
16
Push Down and Stand on One Leg — Left Style
左下势独立
- When dropping into the posture, spread the crouch step flat and sink the weight downward.下势时仆步平铺，重心向下沉
- Stand steady on the single leg, lifting the knee to waist level.独立腿站稳，提膝高度到腰侧
- Raise one palm upward while the other rests at the hip.挑掌向上，另一手落在胯旁
17
Push Down and Stand on One Leg — Right Style
右下势独立
- When dropping into the posture, spread the crouch step flat and sink the weight downward.下势时仆步平铺，重心向下沉
- Stand steady on the single leg, lifting the knee to waist level.独立腿站稳，提膝高度到腰侧
- Raise one palm upward while the other rests at the hip.挑掌向上，另一手落在胯旁
Group 7
18
Work at Shuttles on Both Sides
左右穿梭
- After stepping, form a diagonal bow stance facing forward-diagonal.上步后成斜弓步，方向斜向前方
- Raise the framing palm above the head side; push the other forward.架掌抬到头侧上方，推掌向前
- Let the turning waist drive the movement; keep the body from tilting.转腰带动动作，身体不歪斜
19
Needle at Sea Bottom
海底针
- Stand firm in the empty step, torso tipping slightly forward.虚步站稳，上体微微前探
- Thrust the fingers obliquely down-forward, force reaching the fingertips.掌指斜向前下插，力达指尖
- Don't protrude the buttocks; keep the waist relaxed and hips tucked.臀部不要后突，保持松腰敛臀
20
Flash the Arms
闪通臂
- Push the front palm and brace the rear palm, opening both arms at once.前推掌、后撑掌，两臂同时撑开
- The bow-stance front foot points the same way as the push.弓步前脚方向和推掌方向一致
- Keep the torso upright; expand the chest and extend the arms without rigidity.上体中正，扩胸展臂不僵硬
Group 8
21
Turning Body, Pulling, Blocking and Pounding
转身搬拦捶
- Turn with the waist leading the body; keep the weight from floating.转体时以腰带身，重心不飘
- Link the ward-off fist, blocking palm, and strike into one compact sequence.搬拳、拦掌、出拳三动衔接紧凑
- Strike with sunk shoulders and dropped elbows, force reaching the fist face.出拳沉肩坠肘，力达拳面
22
Apparent Close Up
如封似闭
- Cross and draw both palms back, then press them forward.两掌交叉回收，再向前按出
- Press the palms to chest height, force reaching the palm roots.按掌到胸前高度，力达掌根
- Shift the weight forward and back with the movement; keep empty/full clear.重心随动作前后移动，虚实分明
23
Cross Hands
十字手
- Cross both arms in front of the chest, embracing in a rounded arc.两臂在胸前交叉，抱成圆弧状
- Slowly shift the weight to between both legs and stand steady.重心慢慢移到两腿中间，站稳
- Keep the torso upright; relax the whole body, no tension.上体中正，周身放松不紧绷
24
Closing Posture
收势
- Separate the hands to the sides and let them sink slowly; relax the whole body.两手左右分开缓慢下落，全身放松
- Lengthen the exhalation appropriately; the breath naturally sinks to the dantian.呼气适当拉长，气自然下沉到丹田
- Draw the left foot back beside the right; only walk or rest once steady.左脚收回靠拢右脚，平稳后再走动休息
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