24 Daoist Exercises

As taught by the International Tai Chi Chuan Association

Author

Daniel Kapitan

Published

October 11, 2025

These exercises are done as a warming up, prior to doing the actual Tai Chi form. I collated the list from the ITCCA, the videos are provided by Tai Chi Serbia.

  1. Tai Chi, Yin and Yang
  2. Open and close crossed hands
  3. Sea waves rippling
  4. Spreading the wings left and right
  5. The water mill turns
  6. The rhinoceros looking at the moon
  7. The golden monkey offers fruit
  8. The sacred turtle paddles
  9. Turning in the form of Pa Qua
  10. The head of the dragon and the tail of the phoenix
  11. The King of the heaven supports his back
  12. The heavenly king Li holds up a pagoda
  1. The flying eagle turns its hcad
  2. Big and small golden stars
  3. The hands and feet meet
  4. The rhinoceros drinks water
  5. The child prays to Kwan-Yin
  6. Butterflies fly in pairs
  7. Exhaling old air and inhaling fresh air
  8. Closing the eyes to rejuvenate the spirit
  9. The holy crane stretches its claws
  10. Continuously turning single whip
  11. Equally beautiful
  12. The Golden flowers fall softly