{"id":326,"date":"2026-08-31T15:20:48","date_gmt":"2026-08-31T15:20:48","guid":{"rendered":"https:\/\/hexatechhub.com\/juan\/?page_id=326"},"modified":"2026-09-11T19:41:59","modified_gmt":"2026-09-11T19:41:59","slug":"qiao-style-tai-chi-practical-single-form-forward-and-backward-practice-foundation-building","status":"publish","type":"page","link":"https:\/\/hexatechhub.com\/juan\/qiao-style-tai-chi-practical-single-form-forward-and-backward-practice-foundation-building\/","title":{"rendered":"Qiao Style Tai Chi Practical Single Form (Forward and Backward Practice): (Foundation Building)"},"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

Master Xu Hong
\n\u5f90\u5b8f<\/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=”199″ 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_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” el_class=”type-blk”]\n

\u4e54\u6c0f\u592a\u6781\u62f3\u5b9e\u7528\u5355\u64cd\uff08\u6b63\u53cd\u7ec3\u4e60\uff09\uff1a\uff08\u7b51\u57fa\uff09
\nQiao Style Tai Chi Practical Single Form (Forward and Backward Practice): (Foundation Building)
\n\u8bbe\u8ba1\u4e0e\u7f16\u6392\uff1a\u5f90\u5b8f
\nDesigned and arranged by: Xu Hong
\n\u7ffb\u8bd1\u4e0e\u7f16\u8f91\uff1a\u5468\u5a1f
\nTranslated and Edited by: Zhou Juan<\/h2>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_gallery css=”” type=”image_grid” images=”374,375,376″ image_grid_loading=”default” layout=”3″ item_spacing=”default” gallery_style=”7″ load_in_animation=”none”][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”]\u4e54\u5f0f\u592a\u6781\u62f3\u4ee5\u201c\u63fd\u624e\u8863\u201d\u4e3a\u57fa\u672c\u52a8\u4f5c\u3002\u7ec3\u4e60\u8fd9\u4e00\u5355\u5f0f\u65f6\uff0c\u5148\u4ee5\u65e0\u6781\u5f0f\u7ad9\u7acb\uff0c\u610f\u5ff5\u4e13\u6ce8\u4e8e\u4e39\u7530\uff08\u5c0f\u8179\uff09\uff1b\u968f\u4e4b\u8f6c\u6362\u91cd\u5fc3\uff0c\u4ee5\u8170\u80ef\u7684\u62e7\u8f6c\u5e26\u52a8\u4e24\u81c2\u8fd0\u52a8\u3002\u52b2\u529b\u8d77\u4e8e\u8db3\u8ddf\uff0c\u884c\u4e8e\u817f\u3001\u8170\u3001\u80cc\uff0c\u6700\u7ec8\u8fbe\u4e8e\u6307\u5c16\u3002\u53cc\u624b\u76f8\u627f\u76f8\u5e94\u3001\u534f\u8c03\u4e00\u81f4\uff1b\u524d\u817f\u5c48\u819d\uff0c\u540e\u817f\u8e6c\u6491\uff0c\u4e24\u817f\u52a8\u4f5c\u6d51\u7136\u4e00\u4f53\u3002\u4e0a\u4e0b\u76f8\u968f\uff0c\u5468\u8eab\u4e00\u5bb6\uff1b\u4e24\u81c2\u5982\u68c9\u88f9\u94c1\uff0c\u521a\u67d4\u76f8\u6d4e\u3002\u52a8\u4f5c\u987b\u8fde\u7ef5\u4e0d\u65ad\uff0c\u65e0\u6709\u95f4\u65ad\u3002\u547c\u5438\u6df1\u957f\u5300\u7f13\uff0c\u610f\u5ff5\u5185\u5b88\uff0c\u4ee5\u4e0b\u76d8\u5e26\u52a8\u4e0a\u76d8\u3002\u65e5\u4e45\u529f\u6df1\uff0c\u5219\u8eab\u6cd5\u4e25\u8c28\u89c4\u6574\uff0c\u5185\u52b2\u81ea\u7136\u751f\u6210\uff0c\u7531\u5f62\u5316\u52b2\uff0c\u5176\u52a8\u9759\u5f00\u5408\u95f4\u7684\u97f5\u5f8b\u4e4b\u7f8e\u4ea6\u81ea\u7136\u663e\u73b0\u3002<\/p>\n

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\u2014both legs functioning in perfect harmony. The upper and lower body move in complete unison; the arms feel like iron wrapped in cotton\u2014firm 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.<\/p>\n

    \n
  1. \u61d2\u624e\u8863<\/strong>Lan Za Yi (Lazy Tying the Coat)<\/strong><\/li>\n<\/ol>\n

    \u8d77\u5f0f<\/strong>\u2014<\/strong>\u4e3e\u624b<\/strong>\u2014<\/strong>\u8e6c\u94f2\u51fa\u817f<\/strong>\u2014<\/strong>\u5f13\u6491<\/strong>\u2014<\/strong>\u8ddf\u6b65<\/strong>\u2014<\/strong>\u64a4\u6b65<\/strong><\/p>\n

    Starting Posture \u2192 Raise Hand \u2192 Step Out \u2192 Bow Stance and Support \u2192 Follow Step\u00a0 \u2192 Retreat Step<\/strong><\/p>\n

      \n
    1. \u5355\u97ad<\/strong>Single Whip<\/strong><\/li>\n<\/ol>\n

      \u8d77\u5f0f<\/strong>\u2014<\/strong>\u4e3e\u624b<\/strong>\u2014<\/strong>\u6a2a\u5f00\u6b65<\/strong>\u2014<\/strong>\u5f13\u6491\u8f6c<\/strong>\u2014<\/strong>\u63d0\u624b\u4e0a\u5f0f<\/strong><\/p>\n

      Starting Posture \u2192 Raise Hands \u2192 Sideways Open Step \u2192 Bow Stance and Body Turn \u2192 Lift Hands Up Posture<\/strong><\/p>\n

        \n
      1. \u7389\u5973\u7a7f\u68ad<\/strong>Jade Maiden Works at the Shuttle <\/strong><\/li>\n<\/ol>\n

        \uff08\u767d\u9e45\u4eae\u7fc5\uff09<\/strong>(White Goose Spreads Its Wings)<\/strong><\/p>\n

        \u00a0<\/strong>\u8d77\u5f0f<\/strong>\u2014<\/strong>\u539f\u5730\u56db\u4e2a\u65b9\u4f4d\u7ec3\u4e60<\/strong><\/p>\n

        Starting Posture \u2192 Practice in four directions on the spot<\/strong><\/p>\n

          \n
        1. \u6402\u819d\u62d7\u6b65<\/strong>Brush Knees and Twist Steps<\/strong><\/li>\n<\/ol>\n

          \u8d77\u5f0f<\/strong>\u2014<\/strong>\u4e3e\u624b<\/strong>\u2014<\/strong>\u5207\u638c\u51fa\u811a<\/strong>\u2014<\/strong>\u8ddf\u6b65\u624b\u6325\u7435\u7436<\/strong>\u2014<\/strong>\u9000\u6b65\u624b\u6325\u7435\u7436<\/strong>\u2014<\/strong>\u6536\u5f0f<\/strong><\/p>\n

          \uff08\u53cd\u4e4b\u4ea6\u7136\uff09<\/strong><\/p>\n

          Starting Posture \u2192 Raise Hands \u2192 Cut Palm and Step Out \u2192 Follow Step & Hands Play the Lute \u2192 Retreat Step & Hands Play the Lute \u2192 Closing Posture (And vice versa)<\/strong><\/p>\n

            \n
          1. \u4e91\u624b<\/strong>Cloud Hands<\/strong><\/li>\n<\/ol>\n

            \u8d77\u5f0f<\/strong>\u2014<\/strong>\u5de6\u8f6c<\/strong>\u2014<\/strong>\u53f3\u8f6c<\/strong>\u2014<\/strong>\u64a4\u6b65<\/strong>\u2014<\/strong>\u7136\u540e\u53cd\u5f0f<\/strong><\/p>\n

            Starting Posture \u2192 Turn Left \u2192 Turn Right \u2192 Retreat Step \u2192 Repeat in reverse order<\/strong><\/p>\n

              \n
            1. \u91ce\u9a6c\u5206\u9b03<\/strong>Parting the Wild Horse\u2019s Mane<\/strong><\/li>\n<\/ol>\n

              \u8d77\u5f0f<\/strong>\u2014<\/strong>\u56db\u4e2a\u65b9\u4f4d\u5404\u5de6\u53f3\u5206\u9b03\u5f0f<\/strong><\/p>\n

              Starting Posture \u2192 Perform left and right parting movements in all four directions respectively<\/strong><\/p>\n

                \n
              1. \u5de6\u53f3\u8d77\u811a<\/strong>Left and Right Kicks<\/strong><\/li>\n<\/ol>\n

                \u8d77\u5f0f<\/strong>\u2014<\/strong>\u624b\u6325\u7435\u7436<\/strong>\u2014<\/strong>\u5de6\u8d77\u811a<\/strong>\u2014<\/strong>\u53f3\u8d77\u811a<\/strong><\/p>\n

                Starting Posture \u2192 Hands Play the Lute \u2192 Left Kick \u2192 Right Kick<\/strong><\/p>\n

                  \n
                1. \u5012\u64b5\u7334<\/strong>Retreating Monkey<\/strong><\/li>\n<\/ol>\n

                  \u8d77\u5f0f<\/strong>\u2014<\/strong>\u5012\u64b5\u7334\u56db\u65b9\u4f4d\u53cd\u590d\u7ec3\u4e60<\/strong><\/p>\n

                  Starting Posture \u2192 Practice repeatedly at four directions <\/strong><\/p>\n

                    \n
                  1. \u9ad8\u63a2\u9a6c<\/strong>High Pat on Horse <\/strong><\/li>\n<\/ol>\n

                    \u8d77\u5f0f<\/strong>\u2014<\/strong>\u53f3\u9ad8\u63a2\u9a6c<\/strong>\u2014<\/strong>\u5de6\u9ad8\u63a2\u9a6c<\/strong>\u2014<\/strong>\u8f6c\u8eab\u53f3\u9ad8\u63a2\u9a6c<\/strong>\u2014<\/strong>\u5de6\u9ad8\u63a2\u9a6c<\/strong><\/p>\n

                    Starting Posture \u2192 Right High Pat on Horse \u2192 Left High Pat on Horse \u2192 Turn Body & Right High Pat on Horse \u2192 Left High Pat on Horse<\/strong><\/p>\n

                      \n
                    1. \u9000\u6b65\u8de8\u864e<\/strong>\u2014<\/strong>\u8f6c\u8eab\u6446\u83b2<\/strong>Retreat Step, Straddle the Tiger \u2013 Turn\u00a0 Body and Swing Lotus Leg<\/strong><\/li>\n<\/ol>\n

                      \u8d77\u5f0f<\/strong>\u2014<\/strong>\u9000\u6b65\u8de8\u864e<\/strong>\u2014<\/strong>\u8f6c\u8eab\u6446\u83b2<\/strong>\u2014<\/strong>\u5f2f\u5f13\u5c04\u864e\uff08\u53cd\u4e4b\u4ea6\u7136\uff09<\/strong><\/p>\n

                      Starting Posture \u2192 Retreat Step and Straddle the Tiger \u2192 Turn Body and Swing Lotus Leg \u2192 Draw Bow to Shoot Tiger <\/strong><\/p>\n

                      (And vice versa)<\/strong><\/p>\n

                        \n
                      1. \u91d1\u9e21\u72ec\u7acb<\/strong>Golden Rooster Stands on One Leg<\/strong><\/li>\n<\/ol>\n

                        \u00a0<\/strong>\u8d77\u5f0f<\/strong>\u2014<\/strong>\u53f3\u4e0b\u5f0f<\/strong>\u2014<\/strong>\u5de6\u53f3\u91d1\u9e21\u72ec\u7acb<\/strong>\u2014<\/strong>\u5de6\u4e0b\u5f0f<\/strong>\u2014<\/strong>\u5de6\u53f3\u91d1\u9e21\u72ec\u7acb\uff08\u53cd\u590d\u7ec3\u4e60\uff09<\/strong><\/p>\n

                        Starting Posture \u2192 Right Lower Stance \u2192 Left & Right Golden Rooster Stands on One Leg \u2192 Left Lower Stance \u2192 Left & Right Golden Rooster Stands on One Leg\u00a0 (Practice repeatedly)<\/strong><\/p>\n

                          \n
                        1. \u53cc\u62b1\u6376<\/strong>Double Embrace Fist<\/strong><\/li>\n<\/ol>\n

                          \u8d77\u5f0f<\/strong>\u2014<\/strong>\u5de6\u61d2\u624e\u8863<\/strong>\u2014<\/strong>\u5de6\u62b1\u6376<\/strong>\u2014<\/strong>\u53f3\u61d2\u624e\u8863<\/strong>\u2014<\/strong>\u53f3\u62b1\u6376\uff08<\/strong>45<\/strong>\u5ea6\u89d2\u4ea4\u66ff\u53cd\u590d\u7ec3\u4e60\uff09<\/strong><\/p>\n

                          Starting Posture \u2192 Left Lan Za Yi \u2192 Left Embrace Fist \u2192 Right Lan Za Yi \u2192 Right Embrace Fist<\/strong><\/p>\n

                          (Practice alternately at 45-degree angles, repeatedly)<\/strong><\/p>\n

                            \n
                          1. \u8df5\u6b65\u683d\u6376<\/strong>Step Forward and Punch Down<\/strong><\/li>\n<\/ol>\n

                            \u8d77\u5f0f<\/strong>\u2014<\/strong>\u624b\u6325\u7435\u7436<\/strong>\u2014<\/strong>\u8e22\u4e00\u811a<\/strong>\u2014<\/strong>\u8df5\u6b65\u683d\u6376\uff08\u53cd\u4e4b\u4ea6\u7136\uff09<\/strong><\/p>\n

                            Starting Posture \u2192 Hands Play the Lute \u2192 Deliver a Kick \u2192 Step Forward and Punch Down (And vice versa)<\/strong><\/p>\n

                              \n
                            1. \u4e09\u752c\u80cc<\/strong> Three channels in the back<\/strong><\/li>\n<\/ol>\n

                              \u00a0<\/strong>\u8d77\u5f0f<\/strong>\u2014<\/strong>\u624b\u6325\u7435\u7436<\/strong>\u2014<\/strong>\u6309\u5f0f<\/strong>\u2014<\/strong>\u9752\u9f99\u51fa\u6c34<\/strong>\u2014<\/strong>\u4e09\u752c\u80cc\uff08\u53cd\u4e4b\u4ea6\u7136\uff09<\/strong><\/p>\n

                              Starting Posture \u2192 Hands Play the Lute \u2192 Press Down \u2192 Green Dragon Comes Out of Water \u2192 Three Channels in the Back<\/strong><\/p>\n

                              (And vice versa)<\/strong><\/p>\n

                                \n
                              1. \u4e0a\u6b65\u642c\u62e6\u6376<\/strong>Step Forward, Rotate the wrist, Parry and Punch<\/strong><\/li>\n<\/ol>\n

                                \u8d77\u5f0f<\/strong>\u2014<\/strong>\u624b\u6325\u7435\u7436<\/strong>\u2014<\/strong>\u4e0a\u6b65\u642c\u62e6\u6376<\/strong>\u2014<\/strong>\u516d\u5c01\u56db\u95ed\uff08\u53cd\u4e4b\u4ea6\u7136\uff09<\/strong><\/p>\n

                                Starting Posture \u2192 Hands Play the Lute \u2192 Step Forward, Rotate the wrist deflect, Parry and Punch \u2192 Close Six Directions and Seal Four Organs (And vice versa)<\/strong><\/p>\n

                                  \n
                                1. \u7ffb\u8eab\u4e8c\u8d77<\/strong>Turn Body and Double Jump Kick<\/strong><\/li>\n<\/ol>\n

                                  \u8d77\u5f0f<\/strong>\u2014<\/strong>\u7ffb\u8eab\u4e8c\u8d77<\/strong>\u2014<\/strong>\u62ab\u8eab<\/strong>\u2014<\/strong>\u5de6\u4f0f\u864e<\/strong>\u2014<\/strong>\u53f3\u4f0f\u864e\uff08\u53cd\u4e4b\u4ea6\u7136\uff09<\/strong><\/p>\n

                                  Starting Posture \u2192 Turn Body and Double Jump Kick \u2192 Wrap Body \u2192 Left Crouching Tiger \u2192 Right Crouching Tiger <\/strong><\/p>\n

                                  (And vice versa)<\/strong>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

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