{"id":279,"date":"2026-08-31T13:55:05","date_gmt":"2026-08-31T13:55:05","guid":{"rendered":"https:\/\/hexatechhub.com\/juan\/?page_id=279"},"modified":"2026-09-11T14:58:49","modified_gmt":"2026-09-11T14:58:49","slug":"the-eight-found-by-zhou-juan","status":"publish","type":"page","link":"https:\/\/hexatechhub.com\/juan\/the-eight-found-by-zhou-juan\/","title":{"rendered":"The Eight Found by Zhou Juan"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#fbf9f8″ scene_position=”center” top_padding=”100″ bottom_padding=”100″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” class=”pad-row” id=”inr-banner” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”9\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

Ms. Zhou Juan
\n\u5468\u5a1f<\/span><\/h1>\n[\/vc_column_text][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” el_class=”no-border” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][image_with_animation image_url=”196″ image_size=”full” animation_type=”entrance” animation=”Fade In From Bottom” animation_easing=”default” animation_movement_type=”transform_y” hover_animation=”none” alignment=”” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default” el_class=”profile-img”][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” bottom_padding=”100″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” class=”pad-bottom” id=”article” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default” el_class=”type-blk”]\n

The Eight Foundational Practices of Qiao style Tai Chi Chuan
\n\u4e54\u6c0f\u592a\u6781\u62f3\u7ec3\u529f\u516b\u6cd5 <\/span><\/h2>\n

Designed, arranged and translated by: Ms. Zhou Juan
\n\u8bbe\u8ba1\u4e0e\u7f16\u6392\u53ca\u7ffb\u8bd1\uff1a\u5468\u5a1f\u5973\u58eb<\/span><\/h2>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all” el_id=”article-inr”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]Drawing on 40 years of personal practice and 20 years of teaching experience in the UK, Ms. Zhou Juan has specially designed and compiled this foundational training set for Western beginners of Qiao-style Tai Chi. It incorporates ancient Chinese Daoyin practices \u2014 entirely free of any religious connotation \u2014 alongside training in core stances (Bow Stance, Empty Stance, Horse Stance) and hand techniques. Particular emphasis is placed on mastering the unique hand form of Qiao-style Tai Chi: the Five\u2011Petal Palm. This training method is highly valued and widely favoured by practitioners in the West.[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\u4e54\u6c0f\u592a\u6781\u62f3\u7ec3\u529f\u516b\u6cd5\uff0c\u662f\u5468\u5a1f\u5973\u58eb\u7ed3\u5408\u81ea\u8eab40\u5e74\u7ec3\u529f\u5fc3\u5f97\u4e0e\u5728\u82f1\u56fd20\u5e74\u6559\u5b66\u7ecf\u9a8c\uff0c\u4e13\u4e3a\u521d\u5b66\u4e54\u6c0f\u592a\u6781\u62f3\u7684\u897f\u65b9\u4eba\u58eb\u8bbe\u8ba1\u7f16\u6392\u7684\u57fa\u7840\u529f\u6cd5\u3002\u5185\u5bb9\u65e2\u5305\u542b\u4e2d\u56fd\u53e4\u4ee3\u5bfc\u5f15\u672f\uff08\u65e0\u4efb\u4f55\u5b97\u6559\u5185\u6db5\uff09\uff0c\u540c\u65f6\u6db5\u76d6\u5f13\u6b65\u3001\u865a\u6b65\u3001\u9a6c\u6b65\u53ca\u638c\u6cd5\u7ec3\u4e60\uff0c\u5c24\u5176\u7740\u91cd\u8bad\u7ec3\u4e54\u6c0f\u592a\u6781\u62f3\u7279\u6709\u7684\u638c\u578b\u2014\u2014\u4e94\u82b1\u638c\u3002\u8fd9\u5957\u529f\u6cd5\u6df1\u53d7\u897f\u65b9\u5b66\u4e60\u8005\u559c\u7231\u4e0e\u63a8\u5d07\u3002<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

The movements name \u52a8\u4f5c\u540d\u79f0<\/span><\/h3>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all” el_id=”article-inr”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

1. Swaying Willow in the Wind \u98ce\u6446\u6768\u67f3<\/span><\/h3>\n

Preparation:<\/strong> Stand relaxed and calm with feet about two fist-widths apart, gazing straight ahead.<\/p>\n

\u9884\u5907\u59ff\u52bf\uff1a<\/strong>\u4e24\u811a\u5206\u5f00\u7ea6\u4e24\u62f3\u8ddd\u79bb\uff0c\u677e\u9759\u7ad9\u7acb\uff0c\u76ee\u89c6\u524d\u65b9\u3002<\/p>\n

Left Form: <\/strong>Turn the right foot outward 45 degrees, step the left foot forward into a Bow Stance. Shift weight forward and backward; at the same time, open all five fingers of both hands into the Five\u2011Petal Palm. Let the arms swing naturally forward and backward with each weight shift, repeating six times \u2014 just like willow branches swaying gently in the breeze.<\/p>\n

\u5de6\u5f0f\uff1a<\/strong>\u53f3\u811a\u5c16\u5411\u53f3\u8f6c\u52a845\u5ea6\uff0c\u5de6\u811a\u5411\u524d\u8fc8\u51fa\u6210\u5f13\u6b65\u3002\u8eab\u4f53\u968f\u4e4b\u524d\u5f13\u540e\u5750\uff0c\u540c\u65f6\u53cc\u624b\u4e94\u6307\u6491\u5f00\u6210\u4e94\u82b1\u638c\uff0c\u968f\u8eab\u4f53\u91cd\u5fc3\u524d\u540e\u79fb\u52a8\uff0c\u53cc\u81c2\u81ea\u7136\u524d\u540e\u6446\u52a8\uff0c\u8fde\u7eed\u505a\u516d\u6b21\uff0c\u5982\u6768\u67f3\u8fce\u98ce\u8f7b\u6446\u4e00\u822c\u3002<\/p>\n

Right Form:<\/strong> Repeat the movement in the opposite direction; all actions and principles remain the same as the Left Form.<\/p>\n

\u53f3\u5f0f\uff1a<\/strong>\u52a8\u4f5c\u65b9\u5411\u76f8\u53cd\uff0c\u52a8\u4f5c\u8def\u7ebf\u4e0e\u8981\u9886\u540c\u5de6\u5f0f\u3002[\/vc_column_text][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

2. Embracing the Moon in the Bosom \u6000\u4e2d\u62b1\u6708<\/span><\/h3>\n

Preparation: <\/strong>Stand relaxed and calm, feet shoulder\u2011width apart, gazing straight ahead.<\/p>\n

\u9884\u5907\u59ff\u52bf\uff1a<\/strong>\u4e24\u811a\u5206\u5f00\u4e0e\u80a9\u540c\u5bbd\uff0c\u677e\u9759\u7ad9\u7acb\uff0c\u76ee\u89c6\u524d\u65b9\u3002<\/p>\n

Left Form:<\/strong> Turn your waist to the left. At the same time, open all five fingers of both hands into the Five\u2011Petal Palm; raise your arms as if cradling a ball of vital energy, gently drawing in the essence of nature. Turn back to face forward, guiding this energy down into the Baihui point<\/strong> at the crown of the head. Lower your palms, visualising the energy flowing from Baihui<\/strong> through the Third Eye<\/strong> to the Danzhong<\/strong> point at the centre of the chest \u2014 externally guiding, internally leading. Slowly bend your knees into a squat as you do so. At Danzhong<\/strong>, expand your chest gently once; then press through your heels to straighten your knees slowly, while continuing to lower your hands and guide the energy down into the Dantian<\/strong>. Then perform the Right Form.<\/strong><\/p>\n

\u5de6\u5f0f\uff1a<\/strong>\u5411\u5de6\u8f6c\u8170\uff0c\u540c\u65f6\u53cc\u624b\u4e94\u6307\u6491\u5f00\u6210\u4e94\u82b1\u638c\uff0c\u53cc\u81c2\u9ad8\u4e3e\u5982\u6367\u6c14\u4f3c\u7403\uff0c\u7f13\u7f13\u5438\u7eb3\u5929\u5730\u81ea\u7136\u4e4b\u7cbe\u534e\u3002\u8f6c\u56de\u6b63\u8eab\uff0c\u5c06\u6c14\u5f15\u5165\u5934\u9876\u767e\u4f1a\u7a74\uff1b\u53cc\u638c\u4e0b\u884c\uff0c\u610f\u5ff5\u5934\u9876\u4e4b\u6c14\u81ea\u767e\u4f1a\u7ecf\u5929\u76ee\u76f4\u8fbe\u81bb\u4e2d\uff08\u5916\u5bfc\u5185\u884c\uff09\uff0c\u540c\u65f6\u5c48\u819d\u7f13\u7f13\u4e0b\u8e72\u3002\u884c\u81f3\u81bb\u4e2d\u5904\uff0c\u53cc\u624b\u987a\u52bf\u6269\u80f8\u4e00\u6b21\uff1b\u968f\u5373\u53cc\u811a\u8e6c\u5730\uff0c\u819d\u76d6\u7f13\u7f13\u4f38\u76f4\uff0c\u53cc\u624b\u7ee7\u7eed\u4e0b\u884c\uff0c\u5f15\u6c14\u5f52\u5165\u4e39\u7530\u3002\u968f\u540e\u63a5\u505a\u53f3\u5f0f\u3002<\/p>\n

Right Form:<\/strong> Repeat the movement in the opposite direction; the path, mental focus and principles are identical to the Left Form.<\/strong><\/p>\n

\u53f3\u5f0f\uff1a<\/strong>\u52a8\u4f5c\u65b9\u5411\u76f8\u53cd\uff0c\u8fd0\u884c\u8def\u7ebf\u3001\u610f\u5ff5\u5f15\u5bfc\u53ca\u52a8\u4f5c\u8981\u9886\u4e0e\u5de6\u5f0f<\/strong>\u5b8c\u5168\u76f8\u540c\u3002<\/p>\n

Repeat the left and right sequence six times in total.<\/p>\n

\u5de6\u53f3\u4ea4\u66ff\uff0c\u5171\u505a\u516d\u6b21\u3002[\/vc_column_text][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

3. The Master Drawing a Picture \u5927\u5e08\u753b\u56fe<\/span><\/h3>\n

Preparation: <\/strong>Stand relaxed and calm with feet shoulder\u2011width apart, gazing straight ahead.<\/p>\n

\u9884\u5907\u59ff\u52bf\uff1a<\/strong>\u4e24\u811a\u5206\u5f00\u4e0e\u80a9\u540c\u5bbd\uff0c\u677e\u9759\u7ad9\u7acb\uff0c\u76ee\u89c6\u524d\u65b9\u3002<\/p>\n

Left Form: <\/strong>Open all five fingers of both hands into the Five\u2011Petal Palm. At the same time, bend your knees and waist to let your arms hang naturally down in front of your knees. Turn your waist left and rotate your arms upward; then turn your waist and arms back to face forward. Repeat 6 times then cup your hands in front of your knees as if holding a ball of energy, slowly lifting them to guide this energy to the Tianmu<\/strong> point between the eyebrows. Press your palms downward while bending your knees into a squat. When your hands reach the Danzhong<\/strong> point at the centre of the chest, gently expand the chest once. Then push through your heels to slowly straighten your knees, while continuing to press your hands down and guide the energy into the Dantian<\/strong>. Then follow with the Right Form<\/strong>.<\/p>\n

\u5de6\u5f0f\uff1a\u53cc\u624b\u4e94\u6307\u6491\u5f00\u6210\u4e94\u82b1\u638c\uff0c\u540c\u65f6\u5c48\u819d\u5f2f\u8170\uff0c\u53cc\u81c2\u81ea\u7136\u5782\u81f3\u819d\u524d\uff1b\u968f\u5373\u5de6\u8f6c\u8170\u5e76\u7ffb\u8f6c\u53cc\u81c2\u4e0a\u4e3e\uff0c\u518d\u5c06\u8170\u4e0e\u81c2\u5411\u53f3\u8f6c\u56de\u6b63\u8eab\u3002\u53cd\u590d\u516d\u6b21\uff0c\u7136\u540e\u53cc\u624b\u4e8e\u819d\u524d\u6367\u6c14\u4f3c\u7403\u7f13\u7f13\u4e0a\u63d0\uff0c\u5c06\u6c14\u5f15\u81f3\u989d\u524d\u5929\u76ee\u7a74\uff1b\u63a5\u7740\u53cc\u638c\u4e0b\u6309\u3001\u5c48\u819d\u4e0b\u8e72\uff0c\u5f53\u53cc\u638c\u884c\u81f3\u81bb\u4e2d\u5904\u65f6\uff0c\u987a\u52bf\u6269\u80f8\u4e00\u6b21\uff1b\u968f\u540e\u53cc\u811a\u8e6c\u5730\u3001\u819d\u76d6\u7f13\u7f13\u4f38\u76f4\uff0c\u53cc\u624b\u7ee7\u7eed\u4e0b\u884c\uff0c\u5f15\u6c14\u5f52\u5165\u4e39\u7530\u3002\u518d\u63a5\u505a\u53f3\u5f0f\u3002<\/p>\n

Right Form:<\/strong> Perform the movement in the opposite direction; the path, focus and principles are exactly the same as the Left Form.<\/strong><\/p>\n

\u53f3\u5f0f\uff1a<\/strong>\u52a8\u4f5c\u65b9\u5411\u76f8\u53cd\uff0c\u8fd0\u884c\u8def\u7ebf\u3001\u8981\u9886\u53ca\u539f\u7406\u4e0e\u5de6\u5f0f\u5b8c\u5168\u76f8\u540c\u3002[\/vc_column_text][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

4. Tiger Stretching Its Claws \u8001\u864e\u8e6c\u722a<\/span><\/h3>\n

Preparation: <\/strong>Stand relaxed and calm with feet shoulder\u2011width apart, gazing straight ahead.<\/p>\n

\u9884\u5907\u59ff\u52bf<\/strong>\uff1a\u4e24\u811a\u5206\u5f00\u4e0e\u80a9\u540c\u5bbd\uff0c\u677e\u9759\u7ad9\u7acb\uff0c\u76ee\u89c6\u524d\u65b9\u3002<\/p>\n

Open all five fingers of both hands into the Five\u2011Petal Palm, lifting them upward to chest height. Slowly bend your knees into a squat. Then rotate your palms outward and press them down, while pushing firmly through your heels to slowly straighten your legs. Repeat the whole sequence six times.<\/p>\n

\u53cc\u624b\u4e94\u6307\u6491\u5f00\u6210\u4e94\u82b1\u638c\uff0c\u5411\u4e0a\u6258\u4e3e\u81f3\u80f8\u524d\uff1b\u540c\u65f6\u7f13\u7f13\u5c48\u819d\u4e0b\u8e72\u3002\u63a5\u7740\u5411\u5916\u7ffb\u8f6c\u53cc\u638c\u5e76\u5411\u4e0b\u6309\uff0c\u540c\u65f6\u53cc\u811a\u8ddf\u8e6c\u5730\uff0c\u819d\u76d6\u7f13\u7f13\u4f38\u76f4\u3002\u6574\u5957\u52a8\u4f5c\u53cd\u590d\u505a\u516d\u6b21\u3002[\/vc_column_text][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

5. Lion Rolling the Ball \u72ee\u5b50\u6eda\u7403<\/span><\/h3>\n

Preparation: <\/strong>Stand relaxed and calm with feet slightly wider than shoulder\u2011width apart, gazing straight ahead.<\/p>\n

\u9884\u5907\u59ff\u52bf\uff1a<\/strong>\u4e24\u811a\u5206\u5f00\u7565\u5bbd\u4e8e\u80a9\uff0c\u677e\u9759\u7ad9\u7acb\uff0c\u76ee\u89c6\u524d\u65b9\u3002<\/p>\n

Bend your knees into a Horse Stance. <\/strong>At the same time, open all five fingers of both hands into the Five\u2011Petal Palm, holding them in front of your upper abdomen as if cradling a ball: left palm above, gently pressing down; right palm below, gently lifting up. Turn your waist left, swap the positions of your palms, then turn back to face forward. Turn your waist right, swap the palms again so the right palm is now above pressing down, and the left palm below lifting up; turn back to face forward once more. Repeat this alternating movement for a total of six times.<\/p>\n

\u5c48\u819d\u4e0b\u8e72\u6210\u9a6c\u6b65\uff0c\u540c\u65f6\u53cc\u624b\u4e94\u6307\u6491\u5f00\uff0c\u5f62\u6210\u4e94\u82b1\u638c\uff0c\u7f6e\u4e8e\u4e0a\u8179\u524d\u5982\u62b1\u7403\u72b6\uff0c\u5de6\u638c\u5728\u4e0a\uff0c\u610f\u5f80\u4e0b\u6309\u3002\u53f3\u638c\u5728\u4e0b\uff0c\u610f\u5f80\u4e0a\u6258\u3002\u5411\u5de6\u8f6c\u8170\uff0c\u4e0a\u4e0b\u6362\u638c\uff0c\u8f6c\u8eab\u56de\u6b63\u3002\u5411\u53f3\u8f6c\u8170\uff0c\u4e0a\u4e0b\u6362\u638c\uff0c\u53f3\u638c\u5728\u4e0a\uff0c\u610f\u5f80\u4e0b\u6309\u3002\u5de6\u638c\u5728\u4e0b\u610f\u5f80\u4e0a\u6258\u3002\u8f6c\u8eab\u56de\u6b63\u3002\u5982\u6b64\u5de6\u53f3\u4ea4\u66ff\u8f6c\u6362\uff0c\u5171\u505a\u516d\u6b21\u3002[\/vc_column_text][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

6. Push and Pull Left and Right \u5de6\u53f3\u63a8\u62c9<\/span><\/h3>\n

Preparation: <\/strong>Stand relaxed and calm with feet slightly wider than shoulder\u2011width apart, gazing straight ahead.<\/p>\n

\u9884\u5907\u59ff\u52bf\uff1a<\/strong>\u4e24\u811a\u5206\u5f00\u7565\u5bbd\u4e8e\u80a9\uff0c\u677e\u9759\u7ad9\u7acb\uff0c\u76ee\u89c6\u524d\u65b9\u3002<\/p>\n

Left Form: <\/strong>Bend your knees into a Horse Stance. At the same time, open all five fingers of both hands into the Five\u2011Petal Palm, palms facing each other at chest height as if cradling a ball. Separate your palms left and right, turn your waist left into a Left Bow Stance facing left, pushing the left palm forward while pulling the right palm back. Turn back to the centre into a Horse Stance, palms facing each other again.<\/p>\n

\u5de6\u5f0f\uff1a<\/strong>\u5c48\u819d\u4e0b\u8e72\u6210\u9a6c\u6b65\uff0c\u540c\u65f6\u53cc\u624b\u4e94\u6307\u6491\u5f00\u6210\u4e94\u82b1\u638c\uff0c\u638c\u5fc3\u76f8\u5bf9\u7f6e\u4e8e\u80f8\u524d\u5982\u62b1\u7403\u72b6\uff0c\u53cc\u638c\u5de6\u53f3\u5206\u5f00\uff0c\u540c\u65f6\u5de6\u8f6c\u8170\u6210\u5de6\u5f13\u6b65\uff0c\u9762\u5411\u5de6\uff0c\u5de6\u638c\u5411\u524d\u63a8\uff0c\u53f3\u638c\u5411\u540e\u62c9\u3002\u8f6c\u8eab\u56de\u6b63\u6210\u9a6c\u6b65\uff0c\u53cc\u624b\u638c\u5fc3\u76f8\u5bf9\u3002<\/p>\n

Right Form: <\/strong>Bend your knees into a Horse Stance. At the same time, open all five fingers of both hands into the Five\u2011Petal Palm, palms facing each other at chest height as if cradling a ball. Separate your palms left and right, turn your waist right into a Right Bow Stance facing right, pushing the right palm forward while pulling the left palm back. Turn back to the centre into a Horse Stance, palms facing each other again.<\/p>\n

\u53f3\u5f0f\uff1a<\/strong>\u5c48\u819d\u4e0b\u8e72\u6210\u9a6c\u6b65\uff0c\u540c\u65f6\u53cc\u624b\u4e94\u6307\u6491\u5f00\u6210\u4e94\u82b1\u638c\uff0c\u638c\u5fc3\u76f8\u5bf9\u7f6e\u4e8e\u80f8\u524d\u5982\u62b1\u7403\u72b6\uff0c\u53cc\u638c\u5de6\u53f3\u5206\u5f00\uff0c\u540c\u65f6\u53f3\u8f6c\u8170\u6210\u53f3\u5f13\u6b65\uff0c\u9762\u5411\u53f3\uff0c\u53f3\u638c\u5411\u524d\u63a8\uff0c\u5de6\u638c\u5411\u540e\u62c9\u3002\u8f6c\u8eab\u56de\u6b63\u6210\u9a6c\u6b65\uff0c\u53cc\u624b\u638c\u5fc3\u76f8\u5bf9\u3002<\/p>\n

Repeat the left and right sequence alternately for a total of 6 times.<\/strong><\/p>\n

\u5de6\u53f3\u5f0f\u53cd\u590d<\/strong>6<\/strong>\u6b21\u3002<\/strong>[\/vc_column_text][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

7. Lift Up and Push Forward \u4e0a\u6258\u524d\u63a8<\/span><\/h3>\n

Preparation: <\/strong>Stand relaxed and calm with feet about two fist\u2011widths apart, gazing straight ahead.<\/p>\n

\u9884\u5907\u59ff\u52bf\uff1a<\/strong>\u4e24\u811a\u5206\u5f00\u7ea6\u4e24\u62f3\u8ddd\u79bb\uff0c\u677e\u9759\u7ad9\u7acb\uff0c\u76ee\u89c6\u524d\u65b9\u3002<\/p>\n

Left Form:<\/strong> Turn the right foot outward 45 degrees, step the left foot forward into a Bow Stance. At the same time, open all five fingers of both hands into the Five\u2011Petal Palm, raising both arms: the right hand lifts upward from in front of the forehead, while the left hand pushes forward from the chest. Shift your weight forward and backward repeatedly, performing this movement six times in total.<\/p>\n

\u5de6\u5f0f\uff1a<\/strong>\u53f3\u811a\u5c16\u5411\u53f3\u8f6c\u52a845\u5ea6\uff0c\u5de6\u811a\u5411\u524d\u8fc8\u51fa\u6210\u5f13\u6b65\uff1b\u540c\u65f6\u53cc\u624b\u4e94\u6307\u6491\u5f00\u6210\u4e94\u82b1\u638c\uff0c\u53cc\u81c2\u62ac\u8d77\u2014\u2014\u53f3\u624b\u81ea\u989d\u524d\u5411\u4e0a\u6258\u4e3e\uff0c\u5de6\u624b\u81ea\u80f8\u524d\u5411\u524d\u63a8\u51fa\u3002\u968f\u8eab\u4f53\u91cd\u5fc3\u524d\u5f13\u540e\u5750\uff0c\u53cd\u590d\u505a\u516d\u6b21\u3002<\/p>\n

Right Form: <\/strong>Repeat the movement in the opposite direction; the path, requirements and principles are identical to the Left Form.<\/p>\n

\u53f3\u5f0f\uff1a<\/strong>\u52a8\u4f5c\u65b9\u5411\u76f8\u53cd\uff0c\u8fd0\u884c\u8def\u7ebf\u3001\u8981\u9886\u53ca\u539f\u7406\u4e0e\u5de6\u5f0f\u5b8c\u5168\u76f8\u540c\u3002[\/vc_column_text][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

8. Press Palms and Push Forward \u6309\u638c\u524d\u63a8<\/span><\/h3>\n

Preparation: <\/strong>Stand relaxed and calm with feet about two fist\u2011widths apart, gazing straight ahead.<\/p>\n

\u9884\u5907\u59ff\u52bf\uff1a<\/strong>\u4e24\u811a\u5206\u5f00\u7ea6\u4e24\u62f3\u8ddd\u79bb\uff0c\u677e\u9759\u7ad9\u7acb\uff0c\u76ee\u89c6\u524d\u65b9\u3002<\/p>\n

Left Form:<\/strong> Turn the right foot outward 45 degrees, step the left foot forward into a Bow Stance. At the same time, open all five fingers of both hands into the Five\u2011Petal Palm, press them in front of the abdomen and push forward. Shift your weight forward and backward, repeating this pressing and pushing movement six times in total.<\/p>\n

\u5de6\u5f0f\uff1a\u53f3\u811a\u5c16\u5411\u53f3\u8f6c\u52a845\u5ea6\uff0c\u5de6\u811a\u5411\u524d\u8fc8\u51fa\u6210\u5f13\u6b65\uff1b\u540c\u65f6\u53cc\u624b\u4e94\u6307\u6491\u5f00\u6210\u4e94\u82b1\u638c\uff0c\u6309\u4e8e\u8179\u524d\u5e76\u5411\u524d\u63a8\u51fa\u3002\u968f\u8eab\u4f53\u91cd\u5fc3\u524d\u5f13\u540e\u5750\uff0c\u53cd\u590d\u6309\u63a8\u516d\u6b21\u3002<\/p>\n

Right Form: <\/strong>Repeat the movement in the opposite direction; the path, requirements and principles are identical to the Left Form.<\/p>\n

\u53f3\u5f0f\uff1a<\/strong>\u52a8\u4f5c\u65b9\u5411\u76f8\u53cd\uff0c\u8fd0\u884c\u8def\u7ebf\u3001\u8981\u9886\u53ca\u539f\u7406\u4e0e\u5de6\u5f0f\u5b8c\u5168\u76f8\u540c\u3002[\/vc_column_text][vc_column_text css_animation=”fadeInUp” css=”” text_direction=”default”]\n

    \n
  • – \u201c<\/strong>\u7edf\u4e00\u672f\u8bed<\/strong>\u201d<\/strong>\uff1a<\/strong>standardise the terminology<\/strong><\/li>\n
  • – <\/strong>\u4e94\u82b1\u638c<\/strong> = Five\u2011Petal Palm<\/strong><\/li>\n
  • – <\/strong>\u767e\u4f1a\u7a74<\/strong> = Baihui point<\/strong><\/li>\n
  • – <\/strong>\u5929\u76ee<\/strong> = Tianmu point<\/strong><\/li>\n
  • – <\/strong>\u81bb\u4e2d<\/strong> =\u00a0 Danzhong point<\/strong><\/li>\n
  • – <\/strong>\u4e39\u7530<\/strong> = Dantian<\/strong><\/li>\n
  • – <\/strong>\u9a6c\u6b65<\/strong> = Horse Stance<\/strong><\/li>\n
  • – <\/strong>\u5f13\u6b65<\/strong> = Bow Stance<\/strong><\/li>\n
  • – <\/strong>\u865a\u6b65<\/strong> = Empty Stance<\/strong><\/li>\n
  • – <\/strong>\u5916\u5bfc\u5185\u884c<\/strong> = externally guiding, internally leading<\/strong><\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

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