英国乔氏太极拳健康俱乐部
Single Form (Foundation Building)
单练功法 (筑基)
Lan Za Yi (Lazily Tying Coat)
The core foundation of the Qiao system. This form emphasizes the “Peng” (ward-off) energy, centering the body’s gravity while maintaining a relaxed yet powerful posture. It is the bridge between stillness and movement.
乔式系统的核心基础。此式强调“掤”劲，在保持放松而有力的姿势的同时，使身体重心居中。它是静止与运动之间的桥梁。
01. Lan Za Yi
懒扎衣 / Lazily Tying Coat
Step right, circle arms to gather qi, expand outward with ward-off energy.
右脚开步，双手划弧聚气，掤劲向外扩展。
02. Single Whip
单鞭 / Dan Bian
Hook left hand, extend right arm like a whip, maintaining internal tension.
左手成勾，右手如鞭伸展，保持内在张力。
03. Jade Maiden
玉女穿梭 / Jade Maiden Works Shuttles
Agile stepping with upward blocks and forward palm strikes in four corners.
步法灵动，四隅向上架挡并向前推掌。
04. Cloud Hands
运手 / Yun Shou
Continuous circular hand movements like drifting clouds, weight shifting side-to-side.
双手如云般持续圆周运动，重心左右移动。
- 11. Zuo Deng Yi Gen
- 05. Jin Gang Dao Dui
- 12. Ye Ma Fen Zong
- 06. Bai He Liang Chi
- 07. Lou Xi Ao Bu
- 13. Shang Bu Qi Xing
- 14. Tui Bu Kua Hu
- 08. Yan Shou Gong Chuan
- 09. Gao Tan Ma
- 15. Zhuan Shen Shuang Bai Lian
- 10. You Deng Yi Gen
- 16. Dang Tou Pao
Thirteen Movements
太极十三势
The “Thirteen Movements” represent the structural essence of all Tai Chi forms, blending five steps with eight techniques.
Historical Introduction / 历史背景
Originating from the legendary wisdom of Zhang Sanfeng and refined through generations of the Chen and Qiao lineage, the Thirteen Movements (Shi San Shi) are not merely 13 techniques but 13 fundamental principles of movement. They encompass the Eight Gates (Bafa) representing the hands and the Five Steps (Wubu) representing the feet.
太极十三势相传由张三丰祖师所创，后经陈式及乔式历代传人精炼。这十三势不仅是 十三个动作，更是运动的十三条根本法则。它包含代表手法的“八法”和代表步法的“五 步”，是所有太极套路的灵魂。
01
Lan Zha Yi
懒扎衣 / Lazily Tying Coat
03
Ti Shou Shang Shi
提手上势 / Lift Hands
02
Dan Bian
单鞭 / Single Whip
04
Bai He Liang Chi
白鹤亮翅 / White Crane Spreads Wings
Internal Harmony
Every movement is a meditation in motion, aligning the internal breath with external form.
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