Tai Chi and Qigong

Yang 37 Posture Short Form (also known as Cheng Short Form)

This Yang style Tai Chi form was created by Cheng Man Ch'ing. He learned the Yang 108 form from Yang Chengfu. While Cheng was in the Military he wanted to teach Tai Chi but the 108 form was too long. He decided to reduce the postures to 37 which made it easier to learn.
  1. Preparation - also known as wu chi
  2. T'ai Chi Beginning
  3. Ward Off, Left (Postures 3 through 7 are known as "Grasp the Sparrow's Tail")
  4. Ward Off, Right
  5. Roll Back (excellent defensive posture)
  6. Press
  7. Push
  8. Single Whip (an excellent posture for chi circulation)
  9. Raise Hands
  10. Shoulder Stroke (a great inside fighting technique)
  11. White Crane Spreads it's Wings
  12. Brush Knee, Left
  13. Play the Lute (Repeat Brush Knee, Left)
  14. Step Up and Block
  15. Parry and Punch
  16. Apparent Close-up (also called "Withdraw and Push")
  17. Crossed Hands
  18. Carry Tiger to Mountain (This is followed by Roll Back, Press, Push; then Single Whip.)
  19. Fist Under Elbow (a good stance to practice one-legged rooting)
  20. Repulse Monkey, Right
  21. Repulse Monkey, Left (Follow with three more repetitions of Repulse Monkey: Right, Left, and Right.)
  22. Diagonal Flying
  23. Wave Hands Like Clouds, Left
  24. Wave Hands Like Clouds, Right (Follow with three more repetitions of "Cloud Hands": Left, Right, and Left.)
  25. Single Whip (followed by Snake Creeps Down)
  26. Golden Cock Stands on One Leg, Right
  27. Golden Cock Stands on One Leg, Left
  28. Separation of the Right Foot
  29. Separation of the Left Foot
  30. Turn Body and Kick With Heel (Followed by Brush Knee, Left and then Brush Knee, Right.)
  31. Step Up and Punch Down (Next, step up into Ward Off, Right; followed by Roll Back, Press, Push, and Single Whip.)
  32. Fair Lady Works the Shuttle I
  33. Fair Lady Works the Shuttle II (Followed by Fair Lady Works the Shuttle III and IV. Together they are called the "Four Corners". The "Four Corners" are followed by "Grasping the Sparrow's Tail" [Ward Off, Left & Right, Roll Back, Press, and Push], Single Whip, and Snake Creeps Down)
  34. Step Up to Seven Stars
  35. Retreat to Ride the Tiger
  36. Turn Body Sweep Lotus Leg
  37. Bend Bow and Shoot Tiger (followed by Step Up, Block, Parry and Punch then Apparent Close-up, and lastly Cross Hands)
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