Shuang Yang Form
In our Tai Chi classes you can learn Shuang Yang White Crane, a soft Kung Fu style originating in the Southern Shaolin Temple.
Shuāng Yáng Pài Róuruân Báihè Quán – Frost and Sun Style Soft and Gentle White Crane Fist
At our City & Islington club in London you can learn White Crane Tai Chi, an internal, soft Kung Fu style also known as Shuang Yang (Frost & Sun).
The style’s form (霜阳派柔软白鹤拳) consists of 66 movements, practiced as one slow, graceful, and fluid sequence.
To teach the form, we break it down in six sections – below you can watch each section, as well as each individual movement, performed by Head Instructor Dave Courtney Jones.
Shuang Yang Videos
SECTION 1 - Moves 1 to 11
1. Opening Salute to the Sun
2. Crossed Hands
3. General Snatches the Seal
4. Twin Shoulders Sink
5. Golden Scissors
6. Pangu Opens the Heavens
7. Hungry Tiger Captures the Goat
8. Ancient Tree Coils its Roots
9. Golden Cockerel Stands on one Leg
10. A Leap
11. Immortal Casts the Net
SECTION 2 - Moves 12 to 22
12. Kuixing Kicks the Stars
13. Iron Hammer Sinks into the River
14. Double Turned Cross
15. Ring the Bell, Beat the Drum
16. Salute to the Sun
17. Spinning Cross
18. Golden Scissors
19. Part the Grass to Seek the Snake
20. Twin Butterflies in Flight
21. Clouds Reveal the Moon
22. Cannon Soars to the Sky
SECTION 3 - Moves 23 to 33
23. Immortal Pushes the Millstone
24. A Hundred Birds Return to Nest
25. Mandarin Duck Seeks a Nest
26. Fierce Tiger Returns to the Mountain
27. White Horse Sheds its Saddle (Right)
28. White Horse Sheds its Saddle (Left)
29. Whirling Golden Scissors
30. Part the Grass to Seek the Snake
31. Twin Butterflies in Flight
32. Clouds Reveal the Moon
33. Cannon Soars to the Sky
SECTION 4 - Moves 34 to 44
34. Immortal Pushes the Millstone
35. A Hundred Birds Return to Nest
36. Mandarin Duck Seeks a Nest
37. Fierce Tiger Returns to the Mountain
38. White Horse Sheds its Saddle (Right)
39. White Horse Sheds its Saddle (Left)
40. Raise the Hand, Set the Foot
41. Lazy Tiger Stretches its Back
42. Twin Swallows Dive
43. Both Feet Stand Together
44. A Chain of Kicks
SECTION 5 - Moves 45 to 55
45. Twin Dragons go out to Sea
46. Opening the Ramparts
47. Fairy Scatters Flowers
48. Tyrant King Draws the Bow
49. Lion Opens its Mouth (Right)
50. Lion Opens its Mouth (Left)
51. Roc Spreads its Wings
52. Immortal Points the Way
53. Twin Swallows Bloom
54. Viper Seizes the Throat
55. White Crane Soars to the Sky
SECTION 6 - Moves 56 to 66
56. Duke Xiao Rows the Boat
57. Little Devil Pushes the Boat
58. Lotus Offers Water
59. Withdraw the Cross
60. Wind Sweeps the Willow Leaves (Right)
61. Wind Sweeps the Willow Leaves (Left)
62. Beauty Looks in the Mirror
63. Final Salute to the Sun
64. Parting Cross
65. Child Holds the Tablet
66. Twin Shoulders Sink
Why train Tai Chi
Health Benefits
The slow and gentle movements, incorporating Qi Gong exercises, promote good health.
Fitness
While gentle on the body, training Tai Chi improves your balance, posture, and core strength.
Mindfulness
Considered a form of moving meditation, Tai Chi can help you reduce stress and be more present.
Self-defence
While gentle on the body, each movement has several practical self-defence applications.
Qi Flow
Tai Chi promotes the circulation of vital energy (Qi) throughout the body, promoting healing.
Internal Power
You train to develop intrinsic energy, one of highest achievements in Chinese martial arts.