Instructional Guide to the 24 Tai Chi Gong Exercises (Cheng Tin Hung Lineage)

1. Introduction and Training Foundations

As a senior instructor and historian within the Wudang Tai Chi Chuan lineage of Grandmaster Cheng Tin Hung, it is my duty to ensure the preservation of our foundational “Tai Chi” Institute curriculum. The 24 Tai Chi Gong exercises are not merely calisthenics; they represent a sophisticated dual-stage system designed to bridge the gap between external conditioning and internal mastery.

The system is bifurcated into the Yang Stage (陽段) and the Yin Stage (陰段). The Yang stage builds the martial framework—the “Bridge Hands,” the explosive power (Fa Jin), and the structural integrity of the horse stance. The Yin stage transitions the practitioner into the realm of internal regulation, focusing on the sinking of Qi and total body relaxation. Only through the harmonious integration of both stages can a practitioner achieve true Tai Chi balance. The following data is transcribed with historical precision from the official training charts of the Cheng Tin Hung Tai Kick Institute.

——————————————————————————–

2. The 12 Yang Stage Exercises (陽段十二式)

2.1 Yang Stage Training Matrix

The Yang stage is practiced to forge the physical body into a martial instrument. Note the specific progression of repetitions and durations, which must be strictly followed to ensure the development of “waist and horse” (Yao Ma) power.

2.2 Yang Exercise Detailed Index

• Tiger Claw (虎爪): Develops the specific power (力) required for claw-style seizing and tearing.
• Golden Dragon Coiling the Pillar (金龍盤柱): Forges the essential connection between the waist and the horse stance (腰馬).
• White Horse Raising Hoof (白馬揚蹄): Cultivates the downward pressing and forward pushing power (An Jin / 按勁).
• Left and Right Ward-off (左右棚欄): A foundational drill to temper the “bridge hands” (橋手), essential for contact and redirection.
• Wu Gang Felling the Laurel (吳剛伐桂): A high-volume drill specifically for maximizing waist power (腰勁).
• Rhinoceros Gazing at the Moon (犀牛望月): A static posture focused on strengthening the internal health of the kidneys (腎臟).
• Crouching Tiger Stretching Waist (卧虎伸腰): Develops structural power and flexibility in the waist and spine (腰脊).
• Lord of the Mountain Leaves the Cave (山君出洞): A grueling test of endurance to ensure the horse stance (馬步) is firm and immovable.
• Old Man Pushing the Trough (老人推槽): Trains the subtle martial skill of distinguishing and shifting between empty and full (虛實).
• Hungry Eagle Seeking Food (飢鷹覓食): Significant conditioning to build raw arm strength (臂力).
• Macaque Climbing Tree (獼猴蹤樹): Focuses on the sudden discharge of explosive power from the legs (腿力發勁).
• Old Historian Burning the Elixir (老史燒丹): A final meditative posture used to accumulate and nurture the internal essence and spirit (蓄養精神).

——————————————————————————–

3. The 12 Yin Stage Exercises (陰段十二式)

3.1 Yin Stage Training Matrix

The Yin stage emphasizes relaxation (Song / 鬆) and the plucking/neutralizing powers. This stage is critical for the “soft” applications of the Wudang style.

3.2 Yin Exercise Detailed Index

• Golden Turtle Style (金龜式): Provides the fundamental “hard” base within the Yin stage to ensure the whole body is firm (堅實全身).
• Holding One Style (抱一式): Develops calm, sustained arm power through isometric tension.
• Holding the Golden Basin (捧金盆): The primary method for “sinking Qi to the Dantian” (沉氣丹田), the root of internal power.
• Jade Rabbit Facing the Radiance (玉兔朝華): A therapeutic movement to comfort and expand the lungs and internal organs (舒張肺腑).
• Immortal Crane Stretching Claws (仙鶴舒爪): Specific training for the martial powers of Press/Squeeze (Ji) and Twisting/Opposite Force (Ao) (練擠拗勁).
• Nimble Cat Catching a Mouse (靈貓捕鼠): Refines the explosive striking power of the palms (練擠掌勁).
• Left and Right Cracking the Whip (左右揚鞭): Forges the flexibility and strength of the wrists and palms (練腕掌力).
• White Ape Pushing Palms (白猿推掌): Teaches the skill of “shedding” (脫卸) or neutralizing an opponent’s bridge-hand contact or grappling attempt.
• Swallow Piercing the Clouds (燕穿雲): Focuses on the specialized “plucking and seizing” power (Cai) (練採擷勁).
• Leading the Sheep Smoothly (順牽羊): Dual-purpose exercise; trains plucking power (練採擷勁) while strengthening the heart and kidneys internally.
• Giant Python Turning Body (巨蟒翻身): Teaches the practitioner to maintain core integrity while achieving full body relaxation (滿體弛鬆).
• Elephant Shaking Head (象搖頭): The final movement, dedicated to achieving a state of complete, deep relaxation of the entire body.

——————————————————————————–

4. Training Notes and Internal Integration

To practice these exercises correctly, one must adhere to the traditional schedule and philosophical guidelines found in the Institute’s original notes (附記):

1. Odd/Even Day Schedule: Practice is not randomized.
   • On Odd Days (逢單日): Perform the 12 Yang Stage exercises followed by the 1st Yin style (Golden Turtle).
   • On Even Days (逢雙日): Perform the 12 Yin Stage exercises followed by the 1st Yin style (Golden Turtle) as a closing anchor.
2. Exercise Progression: The sequence is designed to be cyclical. Upon completing the 12th form of either stage, the practitioner should return to the 1st form to continue the training as a seamless loop.
3. Breathing (Tu Na 吐納): Breath must follow the principle of “Yin-Yang Breathing” (陰陽呼吸). Practice the art of Tu Na—exhaling the old, stale Qi and inhaling the new, fresh intention. Movement should be natural and fluid, “moving without leaving a trace” (行無所蓄跡), while the spirit remains internally focused.
4. The Path to Power (Post-Gong Training): While these exercises develop the internal Gong, they must be applied to become Jin. As detailed in our lineage’s combat manual (Practical Self-Defense Secrets), once a foundation is laid through these 24 exercises, the practitioner should engage in Sandbag Training (打沙包). Striking a heavy bag 300 to 500 times daily for three months will translate the internal power and relaxation gained here into devastating striking speed and explosive power in combat.

——————————————————————————–

5. Summary Table of Training Progression

The following summary outlines the repetition and duration goals across all stages of development.

*The 1,000-repetition goal is specifically assigned to high-volume power drills: Yang #5 (Wu Gang Felling the Laurel), Yang #7 (Crouching Tiger Stretching Waist), and Yin exercises #7, #8, #9, #10, and #12.

The complete Tai Chi Neigong course 2025 Edition

Rated 5.00 out of 5 based on 17 customer ratings

(17 customer reviews)

£490.00

The complete Tai Chi Neigong course 2025 Edition quantity

Add to basket

Category: Instructional videos, Neigong Internal Strength