The Yang 13 Form: A Supportive Starting Point for Your Tai Chi Practice

Movement list, practice guidance, and helpful resources for students

The Yang 13 Form is one of the most approachable and meaningful ways to begin — or return to — a Tai Chi practice. Rooted in Traditional Yang Family Tai Chi, this short form offers a clear structure for learning alignment, balance, and mindful movement without feeling overwhelming.

This page is here to support your practice.
Use it as a reference, a reminder, and a place to return whenever you need clarity.

Why the Yang 13 Form Is Such a Powerful Place to Begin

The Yang 13 Form teaches the essential foundations of Tai Chi in a way that feels accessible and sustainable.

Through this form, students learn how to:

• shift weight safely and smoothly

• build balance and leg strength

• coordinate upper and lower body

• move with relaxation rather than force

• develop body awareness and alignment

• stay present and calm while moving

Because it is shorter than longer traditional forms, the Yang 13 allows for consistent practice, which is where real progress happens.

What Makes the Yang 13 Form Special

Although short, the Yang 13 Form contains the core movements and principles found throughout Traditional Yang Family Tai Chi.

It includes:

• foundational stances and stepping

• essential weight shifting and turning

• coordinated arm and body movement

• opportunities to apply the Ten Essentials of Tai Chi

• space to focus on posture, breath, and intention

For many students, the Yang 13 becomes a lifelong practice that deepens over time.

Yang 13 Form Movement List

You can download the full movement list here for easy reference during your practice:

👉 Download the Yang 13 Movement List PDF

This list is helpful for:

• following along with class or videos

• reviewing movement order

• building confidence at home

• tracking your progress over time

Remember: Tai Chi is not about memorization alone — it’s about how you move.

Practicing the Yang 13 With the Ten Essentials

The Ten Essentials of Tai Chi guide how the form is practiced, supporting alignment, relaxation, and whole-body connection.

You can download the Ten Essentials here:

👉 Download the Ten Essentials of Tai Chi PDF

As you practice, choose one or two Essentials to focus on at a time. Over time, they naturally integrate into your movement.

Free Yang 13 Video Resources

To support your learning, I’ve created a collection of free Yang 13 videos on YouTube that break the form down step by step.

👉 Watch the Yang 13 Form Playlist on YouTube

These videos are ideal if you:

• want to practice at home

• need visual reminders between classes

• are just getting started

• want to move at your own pace

Feel free to pause, repeat, and revisit the videos as often as you like.

Want Deeper Guidance and Structured Learning?

If you’re looking for a more complete and supported learning experience, my Yang 13 Form Course offers in-depth instruction designed to help you progress with confidence.

The course includes:

• detailed movement breakdowns

• alignment and posture guidance

• common mistakes and corrections

• practice tips for beginners

• a clear learning path you can follow step by step

👉 Visit the Yang 13 Course Page

This option is ideal if you want personalized guidance and a structured way to deepen your practice.

Helpful Practice Reminders

As you work with the Yang 13 Form:

• keep the knees soft and aligned with the feet

• allow the waist to guide the movement

• relax the shoulders and chest

• breathe naturally

• prioritize balance before speed

• practice regularly, even for short periods

Small, mindful practice adds up.

A Practice That Grows With You

The Yang 13 Form meets you where you are — whether you’re brand new, returning after a break, or refining your practice after years of experience.

Over time, many students notice:

• improved balance and stability

• better posture and coordination

• increased confidence in movement

• a calmer, more focused mind

This is the quiet, steady power of Tai Chi.

A Gentle Encouragement

You don’t need to rush.
You don’t need to get everything right at once.

Practice patiently.
Return to the basics often.
Trust the process.

The Yang 13 Form will continue to teach you — exactly where you are and whenever you’re ready.