Master Xu Hong
徐宏

乔式太极拳以“揽扎衣”为基本动作。练习这一单式时，先以无极式站立，意念专注于丹田（小腹）；随之转换重心，以腰胯的拧转带动两臂运动。劲力起于足跟，行于腿、腰、背，最终达于指尖。双手相承相应、协调一致；前腿屈膝，后腿蹬撑，两腿动作浑然一体。上下相随，周身一家；两臂如棉裹铁，刚柔相济。动作须连绵不断，无有间断。呼吸深长匀缓，意念内守，以下盘带动上盘。日久功深，则身法严谨规整，内劲自然生成，由形化劲，其动静开合间的韵律之美亦自然显现。

Qiao style Tai Chi Chuan takes Lan Za Yi as its fundamental movement. When practicing this single form, start from the Wuji stance, with your mind focused on the Dantian (lower abdomen). Shift your center of gravity, and use the rotation of the waist and hips to lead the movement of the arms. Power originates from the heels, passes through the legs, waist, and back, and finally reaches the fingertips. The hands coordinate and respond to each other as a single unit: the front leg bends to support the weight, while the back leg exerts a pushing force—both legs functioning in perfect harmony. The upper and lower body move in complete unison; the arms feel like iron wrapped in cotton—firm yet soft. Movements must be continuous and unbroken. Breathing should be deep and long, with the intention directed inward, so that the lower body naturally guides the upper body. Through prolonged practice, your posture and movement will become disciplined and precise, internal strength will develop naturally, external form will transform into internal skill, and the unique rhythmic beauty of the art will fully reveal itself.

1. 懒扎衣Lan Za Yi (Lazy Tying the Coat)

起式—举手—蹬铲出腿—弓撑—跟步—撤步

Starting Posture → Raise Hand → Step Out → Bow Stance and Support → Follow Step  → Retreat Step

2. 单鞭Single Whip

起式—举手—横开步—弓撑转—提手上式

Starting Posture → Raise Hands → Sideways Open Step → Bow Stance and Body Turn → Lift Hands Up Posture

3. 玉女穿梭Jade Maiden Works at the Shuttle

（白鹅亮翅）(White Goose Spreads Its Wings)

 起式—原地四个方位练习

Starting Posture → Practice in four directions on the spot

4. 搂膝拗步Brush Knees and Twist Steps

起式—举手—切掌出脚—跟步手挥琵琶—退步手挥琵琶—收式

（反之亦然）

Starting Posture → Raise Hands → Cut Palm and Step Out → Follow Step & Hands Play the Lute → Retreat Step & Hands Play the Lute → Closing Posture (And vice versa)

5. 云手Cloud Hands

起式—左转—右转—撤步—然后反式

Starting Posture → Turn Left → Turn Right → Retreat Step → Repeat in reverse order

6. 野马分鬃Parting the Wild Horse’s Mane

起式—四个方位各左右分鬃式

Starting Posture → Perform left and right parting movements in all four directions respectively

7. 左右起脚Left and Right Kicks

起式—手挥琵琶—左起脚—右起脚

Starting Posture → Hands Play the Lute → Left Kick → Right Kick

8. 倒撵猴Retreating Monkey

起式—倒撵猴四方位反复练习

Starting Posture → Practice repeatedly at four directions

9. 高探马High Pat on Horse

起式—右高探马—左高探马—转身右高探马—左高探马

Starting Posture → Right High Pat on Horse → Left High Pat on Horse → Turn Body & Right High Pat on Horse → Left High Pat on Horse

10. 退步跨虎—转身摆莲Retreat Step, Straddle the Tiger – Turn  Body and Swing Lotus Leg

起式—退步跨虎—转身摆莲—弯弓射虎（反之亦然）

Starting Posture → Retreat Step and Straddle the Tiger → Turn Body and Swing Lotus Leg → Draw Bow to Shoot Tiger

(And vice versa)

11. 金鸡独立Golden Rooster Stands on One Leg

 起式—右下式—左右金鸡独立—左下式—左右金鸡独立（反复练习）

Starting Posture → Right Lower Stance → Left & Right Golden Rooster Stands on One Leg → Left Lower Stance → Left & Right Golden Rooster Stands on One Leg  (Practice repeatedly)

12. 双抱捶Double Embrace Fist

起式—左懒扎衣—左抱捶—右懒扎衣—右抱捶（45度角交替反复练习）

Starting Posture → Left Lan Za Yi → Left Embrace Fist → Right Lan Za Yi → Right Embrace Fist

(Practice alternately at 45-degree angles, repeatedly)

13. 践步栽捶Step Forward and Punch Down

起式—手挥琵琶—踢一脚—践步栽捶（反之亦然）

Starting Posture → Hands Play the Lute → Deliver a Kick → Step Forward and Punch Down (And vice versa)

14. 三甬背 Three channels in the back

 起式—手挥琵琶—按式—青龙出水—三甬背（反之亦然）

Starting Posture → Hands Play the Lute → Press Down → Green Dragon Comes Out of Water → Three Channels in the Back

(And vice versa)

15. 上步搬拦捶Step Forward, Rotate the wrist, Parry and Punch

起式—手挥琵琶—上步搬拦捶—六封四闭（反之亦然）

Starting Posture → Hands Play the Lute → Step Forward, Rotate the wrist deflect, Parry and Punch → Close Six Directions and Seal Four Organs (And vice versa)

16. 翻身二起Turn Body and Double Jump Kick

起式—翻身二起—披身—左伏虎—右伏虎（反之亦然）

Starting Posture → Turn Body and Double Jump Kick → Wrap Body → Left Crouching Tiger → Right Crouching Tiger

(And vice versa)