The 42 Combined Forms is the newest T’ai Chi sequence to come out of China. It includes movements from the four main family styles—Chen, Wu, Yang, and Sun, blending their inner and outer characteristics. Starting in 1990, it became the only style used by competitors in the Asian Games. It’s also used when one Asian country competes with another. The 42 Combined Forms is a dynamic, expansive, athletic style that’s fun to learn and practice.

There are, as you might expect, 42 movements in this form and they usually take 6 to 8 minutes to complete. But slower is better.

The 42 Combined Forms are taught step-by-step in three 10- to 13-week sessions. Experience with another T’ai Chi style is a prerequisite.

Western clinical trials have documented these benefits of T'ai Chi:

• Improves balance and reduces falls
• Strengthens and improves flexibility in legs, knees, and ankles
• Elevates mood by reducing tension, depression, anger, and confusion
• Reduces stress hormones in the body
• Lowers blood pressure
• Boosts the immune system
• Increases lung capacity
• Reduces arthritis pain and stiffness
• Slows bone loss in postmenopausal women
• Improves quality of life for breast cancer survivors

Studies are underway to investigate its effectiveness against back pain. T'ai Chi is one of the evidence-based exercise programs of the Arthritis Foundation.