24 Posture tai chi

One of the most popular tai chi routines in the world today, this form was created in 1956 in Beijing as part of the Chinese National Fitness Program. It is a simplified version of the traditional Yang Style long form. Compared to the long form, which has approximately 100 movements and takes 20 - 40 minutes to perform, the 24 form has fewer repetitions, and is typically performed in 5 - 7 minutes.

List of movements for the 24 Form Tai Chi

1. Commencing (qǐshǐ)起始
2. Part the Wild Horse's Mane (yěmǎ fēn zōng Fenzong) 野马分鬃
3. White Crane Spreads Its Wings (báihè liàng chì) 白鶴亮翅
4. Brush Knee and Step Forward (lǒuxī ǎobù) 搂膝拗步
5. Play the Lute (shǒu huī pípa) 手挥琵琶
6. Reverse Reeling Forearm (dàojuǎn gōng) 倒卷肱
7. Left-Grasp the Sparrow's Tail (zuǒ lǎn quèwěi) 左攬雀尾
8. Right-Grasp the Sparrow's Tail (yòu lǎn quèwěi) 右攬雀尾
9. Single Whip (dān biān) 单鞭
10. Wave Hands Like Clouds (yún shǒu) 雲手
11. Single Whip (dān biān) 单鞭
12. High Pat on Horse (gāo tànmǎ) 高探馬
13. Right Heel Kick (yòu dēngjiǎo) 右蹬脚
14. Strike to Ears with Both Fists (shuāngfēng guàněr) 雙峰 貫耳
15. Turn Body and Left Heel Kick (zhuǎnshēn zuǒ dēngjiǎ) 轉身左蹬脚
16. Left Lower Body Then Stand on One Leg (zuǒ xiàshì dúlì) 左 下勢 獨立
17. Right Lower Body Then Stand on One Leg (yòu xiàshì dúlì) 右下勢獨立
18. Shuttle Back and Forth (chuānsuō) 穿梭
19. Needle at Sea Bottom (Hǎidǐzhēn) 海底针
20. Fan Through Back (Shan Tong Bei) 扇通背
21. Turn Body, Deflect, Parry, and Punch (zhuǎnshēn bānlánchuí) 轉身搬攔捶
22. Appears Closed (rúfēng sìbì) 如封似閉
23. Cross Hands (shízìshǒu) 十字手
24. Closing (shōushì) 收勢

or:

1. Commencement
2. Mustang shakes its mane (left) - Mustang shakes its mane (right) - Mustang shakes its mane (left)
3. White crane cools its wings
4. Brush knee and push (left) - Brush knee and push (right) - Brush knee and push (left)
5. Right hand strums the lute
6. Repulse monkey (right) - Repulse monkey (left) - Repulse monkey (right)
7. Grasp the birds tail (left) - Grasp the birds tail (right)
8. Single whip
9. Cloud Hands
10. Single whip
11. Mounted Scout
12. Kick with right heel
13. Double winds to the ears
14. Kick with left heel
15. Snake creeps through the grass (left) - Rooster stands on left leg
16. Snake creeps through the grass (right) - Rooster stands on right leg
17. Weave the shuttles (to the right) - Weave the shuttles (to the left)
18. Needle to the bottom of the sea
19. Fan through the back
20. Turn and twist step, deflect down, step forward, parry and punch
21. Apparent close and counter with push
22. Cross hands
23. Conclusion