37 Form Tai Chi
Tai chi 37 Form (Taiji 37 Form) is based on the principles of Nanpai Taijiquan (Southern school). It consists of 37 positions flowing seamlessly from one into the next. Practising the form is a popular way to begin studying Tai Chi. It’s movements are noted for their mindful calming qualities. It will provide you with a clear exercise routine, a focus and structure for practise. It can also be a basis from which to begin to explore Tai chi in more detail through the greater understanding of Tai chi postures and forces. Through this, you will begin to unlock the wider health benefits of the practise.
This ancient exercise form has been practiced for years and is a good way to relieve stress and rejuvenate the body. There are various benefits of Tai Chi.
- Sep 20, 2018 - Explore Rodney Ward's board 'Tai Chi' on Pinterest. See more ideas about tai chi, tai, tai chi for beginners.
- Wang Peisheng – Wu Short Form – 37 Postures By Chris 2 Comments A while ago I decided to learn this Wu style Tai Chi short form from a book by Wang Peisheng and Zeng Weiqi. The detailed instructions in the book made it easy to learn and I enjoyed practicising this form.
- Beginning Tai Chi: Cheng Man Ching 37 Posture Form (Beginning Class). Beginning Tai Chi: Cheng Man Ching 37 Posture Form (Beginning Class).
Tai Chi History
37 Posture Form Tai Chi
Tai Chi Chuan (Taijiquan) was first practised as a martial art and used for fighting in the 13th Century, with the slogan ‘soft overcomes strong’. Taiji means ‘without limits’ and quan means boxing, fist, or method of working (i.e. discipline). Over the centuries, these ‘Taijiquan’ techniques were developed and taught in secret within families and used for fighting. It was not until the 1920’s that Yang Chengfu began to teach Tai Chi for its health benefits.
Many people in the west are familiar with a number of Tai Chi Styles such as Yang, Wu and Chen. These styles all form part of the northern school (Beipai). Taiji 37 is the name for the Tai Chi practise developed by the Southern School (Nanpai). Many of the Nanpai masters were killed by bombing during the second world war whilst en-route to Shanghai, and so this practise is less well known.
What is Tai Chi 37 Form?
People often think of Tai Chi as a series of movements, or form. Traditionally however, Tai Chi was taught as standing postures. The aim was to activate the dantian (the body’s energy centre) and allow the body’s energy to flow more freely. In this way fighters developed Taijijin (Tai Chi forces) which were used in combat. Today in Taiji 37 we develop the same Tai Chi forces in order to clear the body of sick information (binqi) through the body’s energy channels and meridians.
Learning a Tai Chi form is a useful basis for practise, but it is not the goal in itself. The poetry of the Nanpai school speaks about being invisible and without form. This means that, the Tai Chi form is really a series of standing postures and stances that flow from one into another through spontaneous movement. Practising the form slowly is not just about calming the mind and making soft flowing shapes, it allows us to explore and understand each of these postures both physically and energetically.
Tai Chi Philosophy and Principles
The philosophy and practise of Tai Chi is rooted in ancient Chinese traditions of Daoism and Buddhism and the philosophy of Yin and Yang. This is not just about relaxing, but about stretching and opening the body at the same time. It means developing both soft and strong force with mind and body working in harmony. It is also about sinking down and lifting up, being full and empty, light and heavy, and harmonising the internal and external. Based on these ideas, Yang Chengfu developed 10 principles for Tai Chi practise. These can be found here.
Tai Chi 37 Form Classes
37 Form Tai Chi
In Taiji 37 beginners classes, we practise both standing and moving Tai Chi exercises as well as learning the Taiji37 form. Daoyin, spontaneous movement and breathing exercises from the Taijiwuxigong system (Tai chi & Qi Gong) are also used in order to stretch and open, cleanse and regulate the body.
For a more detailed exploration of Tai Chi philosophy and history take a look at the Heaven Mountain website.
Nomenclature of Movements
Names of the movements are given using the official Hanyu Pinyin system.
wu ji (wuji)
tai ji (taiji)
lan fu zha yi (lazily tie the coat)
kai shou (open hands)
he shou (close hands)
dan bian (single whip)
ti shou shang shi (raise hands)
bai he liang chi (white crane spreads its wings)
kai shou (open hands)
he shou (close hands)
lou xi ao bu (brush the knee and step)
shou hui pi pa shi (strum the lute)
jin bu ban lan chui (advance with deflect, parry and punch)
ru feng si bi (close)
bao hu tui shan (embrace the tiger and push the mountain)
kai shou (open hands)
he shou (close hands)
lou xi ao bu (brush the knee and step)
shou hui pi pa (strum the lute)
lan zha yi (lazily tie the coat)
kai shou (open hands)
he shou (close hands)
dan bian (single whip)
zhou xia kan chui (fist under the elbow)
dao nian hou zuo shi (repulse the monkey, left)
dao nian hou you shi (repulse the monkey, right)
shou hui pi pa shi (strumming the lute)
bai he liang chi (white crane spreads its wings)
kai shou (open hands)
he shou (close hands)
lou ao (brush the knee and step)
shou hui pi pa shi (strum the lute)
san tong bei (three connections through the back)
kai shou (open hands)
he shou (close hands)
dan bian (single whip)
yun shou (cloud hands)
gao tan ma (pat the horse)
you qi jiao (raise the leg, right)
zuo qi jiao (raise the leg, left)
zhuan shen ti jiao (turn the body and kick)
qian bu da chui (advance and hammer down)
fan shen er qi (reverse the body and double rising attack)
pi shen fu hu (attack the tiger)
zuo ti jiao (left kick)
you ti jiao (right kick)
shang bu ban lan chui (advance with deflect, parry and punch)
ru feng si bi (close)
bao hu tui shan (embrace the tiger and push the mountain)
you zhuan kai shou (open hands)
you zhuan he shou (close hands)
lou xi ao bu (brush the knee and step)
shou hui pi pa (strum the lute)
lan zha yi (lazily tie the coat)
kai shou (open hands)
he shou (close hands)
xie dan bian (diagonal single whip)
ye ma fen zong (part the wild horse's mane)
kai shou (open hands)
he shou (close hands)
dan bian (single whip)
you bei zhang (right palm stance)
yu nu chuan suo (fair lady shuttles)
shou hui pi pa shi (strum the lute)
lan zha yi (lazily tie the coat)
kai shou (open hands)
he shou (close hands)
dan bian (single whip)
yun shou (cloud hands)
yun shou xia shi (cloud hands follow-up)
geng ji du li (chicken stands on one leg)
dao nian hou (repulse the monkey)
shou hui pi pa (strum the lute)
bai he liang chi (white crane spreads its wings)
kai shou (open hands)
he shou (close hands)
lou xi ao bu (brush the knee and step)
shou hui pi pa shi (strum the lute)
san tong bei (three connections through the back)
kai shou (open hands)
he shou (close hands)
dan bian (single whip)
yun shou (cloud hands)
gao tan ma (pat the horse)
shi zi bai lian (crossed lotus kick)
jin bu zhi dang chui (advance and punch)
tui bu lan zha yi (retreat and lazily tie the coat)
kai shou (open hands)
he shou (close hands)
dan bian (single whip)
dan bian xia shi (single whip follow-up)
shang bu qi xing (advance and seven stars stance)
xia bu kua hu (step back and ride the tiger)
zhuan jiao bai lian (spinning lotus kick)
wan gong she hu (pull the bow and shoot the tiger)
shuang chui (double punch)
yin yang hun yi (merge the yin and yang)
wu ji huan yuan (return to wuji)
The movement sequence was extracted from Master Sun Shurong's book in Chinese and translated to English by Eric Lee. Translations are copyright © International Sun Tai Chi Association. All rights reserved.
The Form
The following video shows Master Sun Shurong performing the Sun Taiji 98-movement form.