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Today's work. No vague motivation.

14-Day Sprint

Tai Chi

Yang 24 Form

7 of 24 movements covered in 14 days.

Yang 24-Form Progress

0/24

0% of form learned

0%

24-Form Move Tracker

1Opening Form
2Part the Wild Horse's Mane
3White Crane Spreads Wings
4Brush Knee and Push
5Hand Strum the Lute
6Step Back and Whirl Arms
7Grasp the Sparrow's Tail - Left
8Grasp the Sparrow's Tail - Right
9Single Whip
10Wave Hands Like Clouds
11Single Whip
12High Pat on Horse
13Kick with Right Heel
14Strike Opponent's Ears with Both Fists
15Kick with Left Heel
16Snake Creeps Down
17Phoenix Spreads Tail
18Fair Lady Works at Shuttles
19Needle at Sea Bottom
20Flash Arms
21Turn, Deflect Downward, Parry and Punch
22Apparent Close Up
23Cross Hands
24Closing Form

Workout Frequency

No workout data yet.

14-Day Progression Plan

Day 1

Tai Chi — Day 1: Stand Still

Posture first. Nothing fancy. Grounded, aligned, breathing.

  • Standing posture (Wuji) — 5 mins
  • Breathing + weight shift — 3 mins
  • Opening movement — 3 slow reps — 3 reps

Day 2

Tai Chi — Day 2: Breathe Deeper

More time on posture. Start feeling the breath in the belly, not the chest.

  • Standing posture — extend to 7 mins — 7 mins
  • Weight shift — forward and back — 5 mins
  • Opening movement — 5 reps — 5 reps

Day 3

Tai Chi — Day 3: Add Part the Wild Horse's Mane

Second movement of the form. Builds on the weight shift from yesterday.

  • Review opening + posture (5 mins) — 5 mins
  • Learn: Part the Wild Horse's Mane (left) — 10 mins
  • Chain: Opening → Wild Horse's Mane — 5 reps of the chain

Day 4

Tai Chi — Day 4: Right Side + Smooth Transitions

Mirror the Horse's Mane to the right. Then smooth the chain.

  • Standing posture (5 mins) — 5 mins
  • Part the Wild Horse's Mane (right side) — 8 mins
  • Chain: Opening → Left → Right → Left — 10 mins

Day 5

Tai Chi — Day 5: Add White Crane Spreads Wings

Third movement. Balance challenge — that's the point.

  • Review chain so far (5 mins) — 5 mins
  • Learn: White Crane Spreads Wings — 10 mins
  • Full chain: Opening → Horse's Mane ×3 → White Crane — 5 run-throughs

Day 6

Tai Chi — Day 6: Polish What You Have

No new movements. Refine the first three. Smoothness over newness.

  • Standing posture (7 mins) — 7 mins
  • Slow-motion drill: all 3 movements — 15 mins
  • Full-speed run-through ×5 — 5 reps

Day 7

Tai Chi — Day 7: Gentle Practice + Video Review

Rest day practice. Light work. Watch the pros.

  • Watch a full Yang 24 performance — ~8 mins
  • Gentle run-through of what you know — 10 mins

Day 8

Tai Chi — Day 8: Brush Knee and Push

Fourth movement. Forward stepping with a push. Practical and satisfying.

  • Warm-up: review chain (5 mins) — 5 mins
  • Learn: Brush Knee and Push (left + right) — 10 mins
  • Full chain through Brush Knee — 5 run-throughs

Day 9

Tai Chi — Day 9: Play the Pipa (Movement 5)

A held stance with arms. Stillness within movement.

  • Review: full chain so far (5 mins) — 5 mins
  • Learn: Play the Pipa — 8 mins
  • Full chain: 5 movements linked — 5 run-throughs

Day 10

Tai Chi — Day 10: Repulse Monkey (Movement 6)

Stepping backwards. Feels odd at first — that's normal.

  • Standing posture (5 mins) — 5 mins
  • Learn: Repulse Monkey (both sides) — 10 mins
  • Full chain: 6 movements — 5 run-throughs

Day 11

Tai Chi — Day 11: Grasp the Sparrow's Tail

Movement 7. The most important movement in Yang style. Take your time.

  • Review: 6-movement chain (5 mins) — 5 mins
  • Learn: Ward Off (peng) — part of Grasp Sparrow's Tail — 10 mins
  • Chain: include Ward Off at the end — 5 run-throughs

Day 12

Tai Chi — Day 12: Complete Grasp Sparrow's Tail

Roll back, press, push. The full sequence of movement 7.

  • Warm-up: standing posture + review (7 mins) — 7 mins
  • Learn: Roll back, press, push — 12 mins
  • Full chain: all 7+ movements — 5 run-throughs

Day 13

Tai Chi — Day 13: Film Yourself

Record a run-through. Watch it back. Be kind but honest.

  • Warm-up (5 mins) — 5 mins
  • Film: full chain, 2 takes — 2 recordings
  • Watch back + note 3 improvements

Day 14

Tai Chi — Day 14: Fortnight Tai Chi Review

You know 7+ movements of the 24 form. That's real progress.

  • Standing posture (7 mins) — 7 mins
  • Full form run-through ×3 — 3 run-throughs
  • Write fortnight Tai Chi review