The benefits of tai chi movements and forms include exercise, stress relief and body control. See a demonstration of the tai chi 18 movement form from a tai chi chuan expert in this free martial arts video.
So now I'll demonstrate the Chan style 18 movement form, and I'll be naming the movements as they go by. Opening form. Into a Buddha's attendant pounds mortar, lazily tying one's coat, six ceiling and four closing after this. Single whip, into white crane spreads his wings, into walking obliquely. Brushing knee and stepping lightly. Whirling arms and hidden thrust punch. High pat on horse.