Sun style Tai Chi is the latest of the five major Tai Chi schools. Founded in the early 20th century by the legendary martial artist and scholar founder Sun Lutang, it skillfully blends the harmonious principles of Tai Chi, the straight footwork of Xingyiquan, and the dynamic, rotating footwork and palm techniques of Baguazhang. It draws upon Taoist philosophy, the I Ching, and the essence of the equal emphasis on martial virtue and internal energy. In short, Sun style Tai Chi is the product of three styles integrated into one. Sun style Tai Chi differs fundamentally from other Tai Chi schools in its conception, theory, technique, and principles and does not belong to the same system of martial arts.
This guide, suitable for beginners, delves into the core of Sun style Tai Chi. It explores its characteristics, health and martial arts benefits, the history of its founder, the structure of its traditional forms, a detailed progression list of various forms, including the basic short form, its specific benefits for arthritis management, the art of Sun-style Tai Chi sword, the significance of slow-motion practice (particularly the 73 forms), its practical martial arts applications, and the importance of learning Sun style Tai Chi in China.
What is Sun Style Tai Chi?
Sun style Tai Chi, the youngest of the five major tai chi styles, is recognizable by its graceful, flowing, and highly mobile nature, characterized by four properties:
Firstly, its signal Agile Footwork (Jinbu Buge, Tui Bu Bufa—”advancing without moving the rear leg, retreating without moving the front leg”), often termed “follow steps” or “lively steps,” where the rear foot slides smoothly forward to follow the lead foot during advances and retreats, is executed with equal nimbleness, creating a distinctive gliding quality essential for evasion and positioning.
Secondly, its Higher, Natural Stances, which stand in contrast to the deep postures of styles like Chen, make it significantly more accessible for individuals with knee issues, limited flexibility, or older practitioners while still effectively building leg strength and balance.
Thirdly, it’s Smooth and Continuous Flow, where movements transition seamlessly without pronounced stops or dramatic changes in pace, fostering deep relaxation and internal awareness as energy flows unbroken.
Fourthly, its unique Open-Close Technique, a rhythmic expansion and contraction of the hands and arms synchronized with breath and stepping, physically embodies the core Tai Chi principle of Yin-Yang interaction within every movement.
This elegant system represents Sun Lutang’s mastery, seamlessly weaving Xingyiquan’s direct stepping power and Baguazhang’s circular evasion into the Tai Chi framework, resulting in a style celebrated for its gentle yet effective approach to health, balance, and internal martial art.
Sun Style Tai Chi Benefits
Sun style Tai Chi offers appeal for beginners:
Its continuous stepping and weight shifting within higher stances enhance balance, coordination, and proprioception, significantly reducing fall risk, particularly vital for seniors.
The gentle, flowing movements lubricate joints, increase range of motion, and strengthen surrounding muscles without harsh impact, with the higher stances being kind to knees and hips.
While gentle, the sustained activity combined with deep, regulated breathing provides a mild aerobic workout, improving circulation and cardiovascular efficiency.
The mindful focus on movement, breath, and internal sensation calms the nervous system, reduces stress hormones like cortisol, alleviates anxiety, and enhances mental clarity and focus.
The emphasis on an upright, relaxed spine and integrated movement naturally corrects and improves overall posture and body alignment.
Fundamentally, its higher stances and smoother transitions make it arguably the most accessible major Tai Chi style for absolute beginners, individuals recovering from injury, or those with physical limitations. And like all authentic Tai Chi, it is moving Qi Gong, where the open-close motions, deep breathing, and mindful focus promote the smooth flow of Qi, enhancing vitality, resilience, and overall well-being.
History of Sun Style Tai Chi and Founder
The history of Sun style Tai Chi is from its creator, Sun Lutang (Sun Fuquan, 1861-1932), revered as one of the greatest internal martial artists and scholars in Chinese history. Achieving mastery first in the linear power and stepping of Xingyiquan under the legendary Guo Yunshen and then in the circular evasion and palm techniques of Baguazhang under Cheng Tinghua, Sun Lutang was driven by a quest for the unifying principles behind the internal arts. This led him to deeply study Wu/Hao style Tai Chi under Hao Weizhen.
His expertise in three systems—Xingyi’s directness, Bagua’s circularity, and Wu/Hao Tai Chi’s compact precision and internal focus—Sun Lutang synthesized a new style around 1914. He named it “Sun Shi Huobujia Taijiquan” (Sun Family Active Step Tai Chi Chuan), highlighting its agile footwork.
A noted scholar of Daoism and the Yijing, Sun Lutang imbued his creation with deep philosophical roots, emphasizing the cultivation of martial skill (Wu) harmonized with virtuous character (De), aligning with Daoist principles of naturalness, balance, and Qi cultivation. His written works, including A Study of Xingyiquan, A Study of Baguazhang, and A Study of Taijiquan, remain foundational texts for internal martial arts practitioners worldwide, cementing his legacy as both a martial titan and a profound thinker.
Traditional Sun Style Tai Chi
The Sun style 97 Movement Form (sometimes counted as 98 or 99) is the complete, traditional system, involving all characteristics and principles in action. Sun tai chi chuan is structured into sections but flows seamlessly, featuring the agile follow steps and rhythmic open-close hand movements, and it integrates classic tai chi postures executed with Sun-style’s unique flavor—higher stances, exceptional mobility, and subtle inflections drawn from Xingyi and Bagua.
Practicing the traditional sun style tai chi’s core principle: Relaxation in every movement, eliminating your tension; Slowness and continuity allow for meticulous attention to detail, breath coordination, and internal sensation; Light and agile footwork is the engine driving every transition; maintaining upright central equilibrium with a straight, relaxed spine is paramount for balance and power transmission.
Internal power is generated not from local muscle strength but is rooted in the feet, directed by the waist, expressed through the hands, and guided by intent; and natural, deep abdominal breathing is consciously synchronized with the expansion and contraction of the open-close technique and the stepping patterns, unifying body, breath, and mind.
Sun Style Tai Chi Forms List
Sun Tai Chi Chuan offers structured and progressive forms, catering to different levels, goals, and time constraints:
- Basic Exercises and Qigong: Tai Chi Sun Style basic exercises including Zhan Zhuang, stepping forms, isolated hand techniques, and specific Qi Gong sets to develop balance, leg strength, body awareness, and internal energy sensitivity.
- Sun style 13 Form: An introductory manual on Sun-style Tai Chi that covers fundamental concepts, important motions, and footwork; ideal for novices and fitness enthusiasts alike.
- Sun style 24 Form: A popular standardized short form, combining representative postures from traditional Tai Chi, it is widely used in health promotion, group classes and competitions because of its moderate length and comprehensive expression of the characteristics of Sun-style Tai Chi.
- Sun style 73 Form: A standardized form derived primarily from the traditional 97 form, specifically designed for clarity in competition settings while retaining the essence of Sun style.
- Sun style 97 Form (Traditional Form): The complete, traditional forms as transmitted by Sun Lutang, encompassing the full depth, nuances, transitions, and martial applications of the system.
- Sun style Tai Chi Sword: An elegant and sophisticated weapons form applying Sun-style principles to the techniques of the straight sword.
- Sun style Tai Chi Push Hands: Partnered sensitivity drills are essential for developing balance, Ting Jin, understanding energy, and martial application.
- Sun style Tai Chi Spear/Staff: Weapon forms focusing on longer-range techniques and power generation, though less commonly taught than the sword in general curricula.
Sun Style Tai Chi Short Forms
Tai Chi Sun Style has some short forms:
Sun style Tai Chi 13 Form is created for beginners and health-focused practitioners. 13 Tai Chi Sun Style distills the essence of Tai Chi down to its most basic movements, footwork, and core opening and closing techniques. Its concise routines allow beginners to quickly grasp the unique charm of Sun Style Tai Chi, build confidence, and experience tangible benefits such as improved balance and relaxation, without the complexity of longer routines. It is the perfect category for learning Sun Style Tai Chi.
Sun style Tai Chi 24 Form is the most widely practiced Sun style form globally, created in the latter half of the 20th century for standardization and broad promotion; it compiles 24 representative postures from the traditional 97-form sequence, meticulously maintaining the characteristic agile steps, higher stances, smooth flow, and open-close rhythm, providing a comprehensive yet manageable practice session that delivers substantial health benefits and martial insight while being learnable in a reasonable timeframe, making it a cornerstone for group classes, health programs, and competitions.
Sun Style Tai Chi Chuan 97 Forms (Traditional) represents the complete Tai Chi heritage of Sun Lutang. Learning this set of Tai Chi Chuan encompasses all movements, transitions, and martial arts applications throughout the routine, providing practitioners who seek to go beyond the basics with unparalleled technical sophistication, a deep connection to the Tai Chi heritage, and the ultimate interpretation of the principles of Sun Style Tai Chi Chuan.
How Does Sun Style Tai Chi for Arthritis Work?
Sun Tai Chi has uniquely joint-friendly mechanics and benefits: its low-impact, fluid movements avoid jarring or pounding stresses on vulnerable joints.
Critically, its higher, more natural stances significantly reduce compressive loads and shear forces on the knees and hips compared to styles demanding deep squats, making it exceptionally accessible and safe.
The continuous, gentle, full-range motions encourage the production and circulation of synovial fluid, naturally lubricating joints and gradually improving flexibility without forcing painful ranges.
The controlled weight shifts and sustained postures gently strengthen the muscles surrounding affected joints, providing enhanced support, stability, and reduced strain on the joint itself.
The mindful focus and deep breathing inherent in practice stimulate the body’s natural pain-relieving systems and help modulate pain perception, while the significant stress-reduction benefits lower systemic inflammation, a key factor in arthritis.
Furthermore, the improvement in balance and confidence reduces the fear of falling, encouraging greater overall activity and independence. The Arthritis Foundation demonstrates that Tai Chi, particularly styles like Sun with higher stances, effectively reduces arthritis pain and stiffness while improving physical function, flexibility, and overall quality of life.
How to Do Sun Style Tai Chi Sword
The Sun style Tai Chi Sword form is an extension of the empty-hand practice, demanding the same core principles but applied to the precision and techniques of the straight sword:
The Sun style empty-hand form is an absolute prerequisite, as the intricate footwork, body mechanics, weight shifts, and internal principles are identical and form the foundation upon which sword techniques are built.
Sun style tai chi sword is characterized by its lightness, agility, and precision, avoiding heavy chopping or hacking in favor of swift, accurate movements emphasizing sticking, coiling, deflecting, precise cutting, and thrusting, all executed with the signature lively stepping essential for evasion, closing distance, and optimal positioning.
Whole-body coordination is paramount, where power for cuts and thrusts originates from the legs and waist, directed by intent (Yi), and transmitted through a relaxed arm to the sword tip, making the blade a true extension of the body.
The open-close principle is integral to swordplay, manifesting in techniques like using “open” movements to deflect or bind an opponent’s weapon and “close” movements to deliver swift thrusts or cuts.
The learning process begins with mastering basic sword grips, stances, and fundamental techniques (thrust, parry, chop, point, cloud, and block) before progressively learning the form slowly, focusing on perfect coordination between sword movement, body posture, and footwork.
Tai Chi 73 Form Sun Style Slow Motion
The Sun-style 73-Form is a standard sequence rooted in the traditional 97 form:
Tai chi 73 form sun style deepens practitioners’ ability to feel the most minute shifts in weight, subtle skeletal alignments, the precise pathway of every joint articulation, and the internal sensations associated with Qi flow and muscle engagement.
Tai chi 73 form sun style refines skill to microscopic levels, as imperfections in posture, alignment, coordination between limbs and torso, or transitions become glaringly apparent at ultra-slow speeds, enabling precise correction and cultivating impeccable form.
Tai chi 73 form sun style builds significant isometric strength and endurance, particularly in the legs and core, as muscles must work continuously to support postures and control movements far longer than in normal-paced practice, while also demanding exquisite muscular control throughout the entire body.
Holding positions during these slow transitions intensely challenges and thereby improves both static and dynamic balance.
And fundamentally, slow motion practice transforms the form into a moving meditation, requiring intense, unwavering focus and presence, deepening the mind-body connection, and fostering a state of calm alertness. Tai chi 73 form sun style practice is typically incorporated once the sequence is memorized and basic mechanics are understood and used for focused refinement, conditioning, or meditative depth.
Sun Style Tai Chi Applications
Sun style Tai Chi is an internal martial art with self-defense applications:
Sun tai chi practitioners learn to glide offline from linear attacks, close distance unexpectedly, or create angles for counterattacks, drawing heavily on Baguazhang’s circular evasion principles.
The open-close is a core combat strategy, where “open” movements practically deflect, parry, disrupt an opponent’s balance, or create openings, while “close” movements trap limbs, apply joint locks, control the opponent’s center, or deliver short, penetrating strikes at close range.
Like all Tai Chi, Sun style emphasizes yielding and redirection rather than brute force opposition, employing techniques like “Roll Back” (Lu) to unbalance an attacker using their own momentum or “Press” (Ji) to consolidate their force and project them away.
Internal power strikes derive force from coordinated whole-body movement—power generated from the legs, directed by the waist, and expressed through the hands—allowing a relaxed practitioner to deliver significant impact efficiently, evident in applications of postures like “Fair Lady Works the Shuttles” or “Step Back and Repulse Monkey.”
Many movements subtly incorporate joint locks and throws, leveraging the opponent’s structure and momentum against them; crucially, the continuous flow allows one defensive or controlling technique to blend seamlessly into the next counterattack or throw.
Learn Sun Style Tai Chi in China
For those seeking Sun style Tai Chi Chuan, immersing oneself in study at its birthplace, China, offers an unparalleled and transformative experience, combining intensive training with cultural context and access to high-level lineage masters.
Shen Jiangfei International Martial Arts School, renowned for its rigorous instruction and welcoming environment for international students: Master Shen Jiangfei is a distinguished exponent holding deep knowledge and authentic transmission in both Chen-style and Sun-style Tai Chi, his understanding of Chen-style’s rooted power and silk-reeling energy offers students contrasting insights that illuminate the specific characteristics and evolutionary innovations of Sun Lutang’s synthesis, enriching their comprehension of Sun-style’s agile footwork and open-close principles.
Our school offers structured, systematic training programs tailored for all levels, from complete beginners to advanced practitioners, typically encompassing daily instruction in fundamental stance work and Qi Gong to build the essential physical and energetic foundation.
Detailed Sun style 24 Form, 73 Form, traditional 97 Form, and the elegant Sun-style Sword form; essential Push Hands to develop sensitivity and apply principles interactively; and theoretical classes covering Tai Chi principles, philosophy, and martial applications.
Beyond physical training, studying in China provides profound cultural immersion, allowing students to absorb the historical and philosophical context of Tai Chi—its roots in Daoist thought, Traditional Chinese Medicine concepts of Qi and meridians, and its place within the broader landscape of Chinese martial tradition.
The intensive training environment, with daily focused practice, immediate and precise correction from masters, and training alongside dedicated peers, creates a powerful base for rapid progress and skill development.
Follow Shen Jiangfei International Martial Arts School to feel the forms and harmony of Sun style Tai Chi.
