Tai Chi Yang 24 Form for Beginners: Lesson 1

Step by step 11

Tap a time to watch that step in the video.

1. Relaxing breath: stand upright, eyes closed, letting tension go from the neck down to the hands as you breathe out. 0:26
2. The opening: shift onto the right leg, step the left foot out, raise the hands to shoulder height, then press down. 1:59
3. Repeat the breath and opening more smoothly, keeping the spine aligned instead of leaning back. 3:12
4. Parting the wild horse's mane, left: hold the ball, step out heel first, then separate the hands. 6:35
5. Common mistakes: keep the front knee over the ankle, not pushed forward, and the body naturally upright. 8:33
6. Parting the wild horse's mane, right: sit back, turn the left toes out about 45 degrees, step the right foot. 12:52
7. Right-side tips: stay upright as you sit back, keep the shoulders level and set the heel down before the toes. 16:42
8. Third wild horse's mane, back to the left: sit back on the left leg, open the right toes and step through. 22:34
9. White crane spreads its wings: small step in, sit back, right hand above eye level, then lift the left heel. 25:19
10. White crane tips: shift only a little so the left knee doesn't bend too far, and keep the shoulders level. 28:30
11. Put it together: the breath, the opening, three wild horse's manes and white crane spreads its wings. 30:20

The steps are a summary in our words, checked against the video — the coach shows every move.