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Program

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Lunch Hour Fitness Program: Tai Chi Chuan Mondays, Wednesdays, and Fridays 11:30 am to 1 pm sponsored by the City of Oakland Office of Parks and Recreation at Lincoln Square Recreation Center, 250 - 10th Street at Harrison, Oakland, CA 94607. Fee - free. Master instructor: Tjing Wong. Instruction in Mandarin.

Times approximate (drop in and leave at any time):

11:30 to 11:50 - stretching and warmup exercises

music tape from the Indonesian National Exercise Program known as Senam Pagi (morning exercise) Indonesia — similar to Radio Taiso (calisthenics) in Japan Click on Foto Senam Pagi

11:45 to 12:20 - Tai Chi Qigong - Shibashi (Sets 1 & 2)

12:20 to 12:40 - 24 Form Tai Chi (2-3 sets)

12:40 to 12:55 - 42 Form Tai Chi (1-2 sets)

12:50 to 1:00 - 40 Form Tai Chi (1-2 sets)

12:55 to 1:00 - 48 Form Tai Chi (1-2 sets)

Beginning and/or end of class - review of 24/42 postures as needed or requested by students

Tai Chi Sword

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1 pm

Tai Chi Fan

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Occasionally after Tai Chi Sword

Other Chinatown Tai Chi programs

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  • Family Bridges - Hong Lok Senior Center, 275 7th St 763-9017 (as of 11/05)

Wednesdays 11-11:30 Qi Gong & Tai Chi

Fridays 11-11:30 Qi Gong Exercise

  • BART headquarters near Lake Merritt BART Station

mornings 7:30 - 9 am  ??

Stretches and warmups

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 1 Jog in place
 2 Lace fingers with arms above head and palms up
 3 Bend left
 4 Bend right
 5 Arms forward with palms out in front
 6 Separate arms to side
 7 Hands back of the head and elbows forward
 8 Elbows to side
 9 Twist left
10 Twist right
11 Place laced fingers on back and bend forward
12 Place hands on waist and bend backward
13 Stretch leg left toe up
14 Stretch leg right toe up
15 Stretch right calf
16 Stretch left calf
17 Circle hips to left 3x
18 Circle hips to right 3x
19 Feet together, hands on knee, and alternate flex and extend knees
20 Shake hands and shake alternate feet


Tai Chi Qigong

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Shibashi posture names (shibashi means 18 movements in Chinese)

Shibashi Set 1

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Set 1 posture names
1 Start breathing (6)
2 Expand the chest (6)
3 Wave rainbow (6)
4 Separate cloud (6)
5 Stand monkey (4)
6 Row boat (6)
7 Play ball (6)
8 Turn & look at moon (4)
9 Turn waist & strike out (4)
10 Horse step & cloud hand (6)
11 Catch water & look at sky (6)
12 Push the waves (12)
13 Flying pigeon (8)
14 Stretch & strike (6)
15 Flying goose (10)
16 The wheel (6)
17 Play ball (12)
18 Close & exhale (6)

Set 1 alternate posture names
1 Raising the Arms 
2 Opening the Chest 
3 Painting a Rainbow 
4 Separating the Clouds 
5 Rolling the Arms in a Horse-riding Stance 
6 Rowing a Boat in the Middle of a Lake 
7 Carry Ball in Front of the Shoulders 
8 Gazing at the Moon 
9 Turning the Waist and Pushing with the Palm 
10 Cloud Hands in a Horse-riding Stance 
11 Scooping the Sea and Looking at the Horizon 
12 Pushing the Waves 
13 Flying Dove Spreads its Wings 
14 Punching in a Horse-riding Stance 
15 Flying Wild Goose 
16 Turn like a Flying Wheel 
17 Stepping and Bouncing a Ball 
18 Balancing the Chi to Close

Shibashi Set 2

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Set 2 posture names
1 Start & regulate breathing (4)
2 Moving over the sky (8)
3 Willow in the wind (6)
4 Search for needle in the sea (6)
5 Fisherman casting net (6)
6 Fairy shows the way (6)
7 Kick & stretch legs (12)
8 Crane bowing toward the moon (8)
9 Dragon strikes out with claw (8)
10 Bow & eagle (8)
11 Dragon going to sea (6)
12 Sea waves (6)
13 Lion plays with ball (8)
14 Hug the moon (4)
15 Phoenix spreads wings (8)
16 Hits the ears (8)
17 Breath through bottom of tummy (8)
18 Hands down, exhale & close (8)
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  • shibashi introduction introduction to the tai chi qigong shibashi qigong exercise pattern, also known as the 18 postures, 18 movements and 18 exercises. Follow our shibashi links to detailed instructions and pictures, rev

24 Form Tai Chi

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24 Form (Simplified Form) T'ai Chi Ch'uan


The Chinese Sports Committee brought together four T'ai Chi experts who truncated the Yang family hand form to 24 postures in 1956. They wanted to somehow retain the essential principles of T'ai Chi Ch'uan but make it less difficult to learn than longer (generally 88 to 108 posture) classical family T'ai Chi Ch'uan hand forms. 


1 Commencing (Qishi)
2 Part the Wild Horse's Mane (Yema Fenzong)
3 White Crane Spreads Its Wings (Baihe Liangchi)
4 Brush Knee and Step Forward (Louxi Aobu)
5 Playing the Lute (Shouhui Pipa)
6 Reverse Reeling Forearm (Daojuan Gong)
7 Left Grasp Sparrow's Tail (Zuolan Quewei)
8 Right Grasp Sparrow's Tail (Youlan Quewei)
9 Single Whip (Danbian)
10 Wave Hands Like Clouds (Yunshou)
11 Single Whip (Danbian)
12 High Pat on Horse (Gaotan Ma)
13 Right Heel Kick (You Dengjiao)
14 Strike to Ears with Both Fists (Shuangfeng Guaner)
15 Turn Body and Left Heel Kick (Zhuanshen Zuo Dengjiao)
16 Left Lower Body and Stand on One Leg (Zuo Xiashi Duli)
17 Right Lower Body and Stand on One Leg (You Xiashi Duli)
18 Shuttle Back and Forth (Chuansuo)
19 Needle at Sea Bottom (Haidizhen)
20 Fan Through Back (Shan Tong Bei)
21 Turn Body, Deflect, Parry, and Punch (Shuanshen Banlanchui)
22 Appears Closed (Rufeng Sibi)
23 Cross Hands (Shuzishou)
24 Closing (Shoushi)

For alternate names see 24 Form (Simplified Form) T'ai Chi Ch'uan

24 Form books

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  • T'ai Chi for Beginners by Paul Crompton HarperResource; Spiral edition (October 1, 2003) ISBN 0060558067 amazon.com
  • The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Priciples and Practice (Tuttle Martial Arts) by Wong Kiew Kit (November 1, 2002) ISBN 0804834407 amazon.com Chapter 7 The poetry of energy and mind: Tai Chi Chuan with breath control and visualization. Simplified Tai Chi set.

24 Form DVD

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  • Tai Chi - The 24 Forms Paul Lam (February 13, 2001) 120 minutes amazon.com
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24 Form video

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42 Form Tai Chi

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42 Form (Competition Form) T'ai Chi Ch'uan

This Combined set routine incorporates movements drawn from the Sun, Wu, Chen, and Yang styles of traditional Tai Chi Chuan (Taijiquan ) the “Supreme Ultimate Fist” 


1  Commencing Form N 起式  
2  Grasp Peacock's Tail (Stroking Bird's Tail)-Right Side   右揽雀尾  
3  Single Whip - Left Side W 左单鞭式  
4  Lifting Hands (Raise Hands) N 提手上式  
5  The White Crane Flashing Wings / Spread Its Wings W 白鹤亮翅  
6  Brush Knee & Twist Step Left and Right Side  W 搂膝拗步(二)  
7  Parry & Turn to Punch (Parry & Strike with Fist) 撇身捶  
8  Roll Back &Press forward - Right and Left Side (Deflect & Push -both sides) 捋挤势(二)  
9  Step Forward, Parry & Punch (Parry & Push) 进步搬拦捶  
10 Apparent Close-up W 如封似闭  
11 Opening and Closing of Hands  N 开合手  
12 Single Whip - Right Side  右单鞭  
13 (Punch) Fist under Elbow  肘底看捶  
14 Turn Body and Push Palm on Right & Left Side  转身推掌(二)  
15 Fair Lady Works at the Shuttle - Right & Left Side E 玉女穿梭(二)  
16 Heel Kicks - Right and Left Side SE 右左蹬脚  
17 Cover with Hand, Punch (Cover Hands; Strike with Arm) E 掩手肱捶  
18 Wild Horse Parts His Mane - Left & Right Side  野马分鬃(二)  
19 Wave Hands Like Clouds N 云手(三)  
20 Step Backward to Subdue the Tiger (Step Backwards & Hit the Tiger) 独立打虎  
21 Kicking with Toes Forward - Right Side (Separate Legs) 右分脚  
22 Punching (Box) Ears with Both Fists W 双峰贯耳  
23 LF Kick with Toes Forward - Left Side (Separate Legs) 左分脚  
24 Turn Body & Slap R Foot Kick W  转身拍脚  
25 Step Forward & Punch Downward  进步栽捶  
26 Oblique Flying  斜飞式  
27 Lowering Movement (Single Whip & Push Down) S 单鞭下势  
28 Golden Cock Standing on One Leg  金鸡独立(二)  
29 Step Backward & Thread (Thrust) Palm  退步穿掌  
30 Press Palm in Empty Stance  虚步压掌  
31 Lifting (Hold Palm Up) Palm & Standing on One Leg  独立托掌  
32 Body Thrust (Lean with Body) with Half Horse Stance (Riding Horse Step) 马步靠  
33 Turn Body with Full Roll-Back (for Large Deflecting) 转身大捋  
34 Hold and Punch in Crossed Squatting Stance (Resting Step) 歇步擒打  
35 Thread Palm and Lowering Movements (Push Down) 穿掌下势  
36 Step Forward Seven Stars E  上步七星  
37 Step Backward Riding Tiger (Mount Tiger & Stand on 1 Leg) 退步跨虎  
38 Turn Body with Lotus Kick W 转身摆莲  
39 Drawing Bow (Curved Bow) to Shoot Tiger SW 弯弓射虎  
40 Grasp Peacock's Tail (Stroking Bird's Tail) - Left Side W 左揽雀尾  
41 Cross Hands N 十字手  
42 Closing Form N 收式
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42 Form videos

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40 Form Tai Chi

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48 Form Tai Chi

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Tai Chi Sword

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Tai Chi Fan

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General resources

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See also

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Books

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  • The Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Priciples and Practice (Tuttle Martial Arts) by Wong Kiew Kit (November 1, 2002) ISBN 0804834407 amazon.com

Audio CD

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  • Tai Chi Melody by Shanghai Chinese Traditional Orchestra 1997 Wind Records Catalog #3101. Listen to 30 second samples at amazon.com
1. 88 Pattern of Tai Chi Chuan 
2. Simplified Tai Chi Sword 
3. Simplified Tai Chi Chuan [24 pattern of tai chi chuan] 
4. 48 Pattern of Tai Chi Chuan  
5. 36 Pattern of Tai Chi Chuan
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