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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.

Movements Covered

  1. Opening
  2. Part the Wild Horse's Mane ×3
  3. White Crane Spreads Wings
  4. Brush Knee and Push
  5. Play the Pipa
  6. Repulse Monkey
  7. Grasp the Sparrow's Tail

14-Day Progression

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