Chen Short Form
Traditional 15 Movement Form for Beginners
The Chen Tai Chi short form is suited to new beginners, combining silk reeling movements, an aligned posture and breath work. It contains the key postures of the style: pound mortar, lazy tying coat, 6 sealings and 4 closings, single whip, diagonal posture and hidden thrust punch. It is also known as the Chen 15 form and is the first section of the Chen 74 form, Laojia Yi Lu (old form first routine).
Chen 15 Form Movements
1. Preparing Form - Opening Posture (Tai ji Qi Shi)
2. Buddha's Warrior Attendant Pounds Mortar (Jin Gang Dao Dui)
3. Lazy about Tying Coat (Lan Za Yi)
4. Six Sealing and Four Closing (Liu Feng Si Bi)
5. Single Whip (Dan Bian)
6. Buddha's Warrior Pounds Mortar (Jin Gang Dao Dui)
7. White Crane Spreads its' Wings (Bai He Liang Chi)
8. Diagonal Posture / Diagonal Step (Xie Xing)
9. Brush Knee (Lou Xi or Lou Qi)
10. Step Forwards Three Times / Twisted Step (Ao Bu)
11. Diagonal Posture / Diagonal Step (Xie Xing)
12. Brush Knee (Lou Xi or Lou Qi)
13. Step Forwards Three Times / Twisted Step (Ao Bu or Shang San Bu)
14. Hidden Thrust Punch / Covering Hand Punch (Yan Shou Gong Quan)
15. Buddha's Warrior Pounds Mortar (Jin Gang Dao Dui)
16. Closing Form
Skills to Develop in the 15 Form
- Baselines and pacing.
- Learn posture shapes.
- Learn choreography.
- Learn to connect the movements and transitions smoothly, continuously and slowly.
- Postural alignment in stillness and movement.
- Balance the 6 directions: forwards, backwards, left, right, up, down.
- Head and tail connectivity.
- Cross lateral connectivity
- Lower body strength and conditioning.
- Core strength and conditioning.
- Weight shifting.
- Figure 8 silk reeling spirals.
- Whole body spirals - opening and closing rotations.
- Diaphragm and pelvic floor alignment.
- Use of the kua (hips/pelvis).
- Applied relaxation.
- Relaxed and loose waist rotations.
- Hip and lower back loosening.
- Rooting and grounding.
- Balance and stability.
- Expansive and resilient.
- Opening and closing.
- Store and release.
- Continuity in movement: different parts of the body moving at different speeds, starting and finishing together. "One part moves, all parts move".
- Efficient movement body mechanics: using the spirals in the body to absorb, generate and deflect strength or power.
- Direction of vision.
- Mind intent.
- Martial spirit.
- Diaphragmatic breathing: natural and reverse.
Ways to Learn the Chen 15 Form
Instructor Nicola teaches the Chen short form via 121 private tuition on Zoom or by video on demand via Vimeo. Learn the choreography, posture and alignment, principles of movement and body mechanics. Study at a pace that suits your needs and budget and join our community of Chen Tai Chi students from across the globe.
- Private tuition via Zoom.
- Purchase the Chen 15 form course on Vimeo, access via video on demand anytime.
- Livestream students can access the course anytime in the video library, where any questions you have can be brought into the Tai Chi class in Sundays.
As with all medical conditions, injuries and/or ill-health, please consult with your Doctor prior to starting a class. Tai Chi, Qigong and Meditation are not a replacement for conventional medical treatment. All students will be required to complete a medical history form prior to joining a class.
