David Yao – Chen Style Tai Chi Competition Routine 56 Postures

Chen Style Tai Chi Competition Routine – 56 Postures combines the agile body movement, the punching skills, the elbow strike and even wrestling skills!  It is a Well-Balanced Tai Chi Workout. There are 3 reasons:

1. It combines almost all Chen Style postures from Traditional Frame and New Frame.

2. It balances well between energy consuming kicking and jumping movements and graceful slow Tai Chi Movements.

3. It trains both left handed postures with right handed postures.

It is good aerobic sweating Workout. It will take you 30-60 hours to master it! You can take the individual posture to practice many times as aerobic sweating Workout. It will help to build your muscle strength and flexibility!

Chen Style Tai Chi Competition Routine – 56 Postures CSTC56

1.起势  1. Qǐ shì Beginning Posture

2.右金刚捣碓 2. Yòu jīngāng dǎo duì Pound Palm with Right Fist

3.揽扎衣 3. Lǎn zhā yī Grand Warding off Posture

4.右六封四闭 4. Yòu liù fēng sì bì Pushing hands on Empty Right Stance

5.左单鞭 5. Zuǒ dān biān Left Single Whip

6.搬拦捶 6. Bān lán chuí Side Backward Throwing Double Punch

7.护心捶 7. Hù xīn chuí Elbow Blocking Hit

8.白鹤亮翅 8. Báihè liàng chì White Crane Spreading It’s Wings

9.斜行拗步 9. Xié xíng ǎo bù Lunge forward and Bow stance

10.提收 10. Tí shōu Holding Up the Knee

11.前趟 11. Qián tàng Step Forward ending with High Empty Stance

CSTC56-S2  Section 2- Posture 12 – 21 CSTC56-S2 Section 2- Posture 12 – 21

12.左掩手肱拳 12. Zuǒ yǎn shǒu gōng quán Left Palm Block with Right Hand Punch

13. 披身捶 13. Pī shēn chuí Arm and Fist Blocking

14. 背折靠 14. Bèi zhé kào Overbody Throw Posture

15.青龙出水 15. Qīnglóng chūshuǐ Hidden Dragon Punching

16.斩手 16. Zhǎn shǒu Hand Chopping Anti Locking

17.翻花舞袖 17. Fān huā wǔ xiù Leaping and turn back Punch

18.海底翻花 18. Hǎidǐ fān huā Hand Chopping Blocking

19.右掩手肱拳 19. Yòu yǎn shǒu gōng quán Right Palm Block with Left Hand Punch

20.左六封四闭 20. Zuǒ liù fēng sì bì Pushing hands on Empty Left Stance

21.右单鞭 21. Yòu dān biān Right Single Whip

CSTC56-S3  Section 3- Posture 22 – 27 CSTC56-S3 Section 3- Posture 22 – 27

22.右云手 22. Yòu yún shǒu Wave hands to Right

23.左云手 23. Zuǒ yún shǒu Wave hands to Left

24.高探马 24. Gāo tànmǎ High Empty Stance

25.右连珠炮 25. Yòu liánzhū pào Rightwards Palm Push Hitting

26.左连珠炮 26. Zuǒ liánzhū pào Leftwards Palm Push Hitting

27.闪通臂 27. Shǎn tōng bì Dodge and Turn Back swiftly with Palm Push Hitting

CSTC56-S4  Section 4- Posture 28 – 36 CSTC56-S4 Section 4- Posture 28 – 36

28.指裆捶 28. Zhǐ dāng chuí Low Hidden Hand Punch

29.白猿献果 29. Bái yuán xiàn guǒ Uppercut Punch with Front Knee Strike

30.双推掌 30. Shuāng tuīzhǎng Double Pushing Hands

31.中盘 31. Zhōng pán A Coiling Dragon Empty Stance (YAO)

32.前招  32. Qián zhāo 43. Forward Trick; Forward Technique

33.后招  33. Hòu zhāo 44. Backward Trick;  Backward Technique

34.右野马分鬃 34. Yòu yěmǎ fēn zōng Right Lunge with Splitting Hands

35.左野马分鬃  ） 35. Zuǒ yěmǎ fēn zōng) Left Lunge with Splitting Hands

36.摆莲跌叉 36. Bǎi lián diē chā Reverse High roundhouse kick then Crouching stance

CSTC56-S5  Section 5- Posture 37 – 45 CSTC56-S5 Section 5- Posture 37 – 45

37.左右金鸡独立 37. Zuǒyòu jīnjīdúlì Golden Rooster Stands on One Leg

38.倒卷肱 38. Dào juǎn gōng Backward and Double Pushing

39.退步压肘 39. Tuìbù yā zhǒu Backward and Elbow hitting

40.擦脚 40. Cā jiǎo High Roundhouse Kick

41.蹬一根 41. Dēng yī gēn Right Side Kick

42.海底翻花 42. Hǎidǐ fān huā Hand Chopping Blocking

43.击地捶 43. Jī de chuí Punching Toward the Ground

44.翻身二起脚 44. Fānshēn èr qǐ jiǎo Jumping Double Kick

45.双震脚 45. Shuāng zhèn jiǎo Double Stamping foot

CSTC56-S6  Section 6- Posture 46 – 56 CSTC56-S6 Section 6- Posture 46 – 56

46.蹬脚 46. Dēng jiǎo Front Kick

47.玉女穿梭 47. Yùnǚ chuānsuō Leaping while turning body in air

48.顺莺肘 48. Shùn yīng zhǒu Double Elbow Back Strike

49.裹鞭炮 49. Guǒ biānpào Sideway Burst Punch

50.雀地龙 50. Què de lóng Crouching Dragon Stance

51.上步七星 51. Shàng bù qīxīng Step Forward and Cross Fists

52.退步跨虎 52. Tuìbù kuà hǔ Step Backward and tiger riding stance

53.转身摆莲 53. Zhuǎnshēn bǎi lián High roundhouse kick with double hands tap

54.当头炮 54. Dāngtóu pào Double hands Punch

55.左金刚捣碓 55. Zuǒ jīngāng dǎo duì Pound Palm with Left Fist

56.收势 56. Shōu shì Ending Standing Posture