2. The Bagua Squat evolved from the Tai Chi Squat. It modifies the Tai Chi Squat's closed stance to a split stance: feet shoulder-width apart and parallel, knees bent less than 90 degrees. Keep hips level and no more than 10 centimeters off the ground. The Bagua Squat is easier than the Tai Chi Squat.Practice duration: 1–5 minutes.
For the Toe Squat, stand with the balls of both feet on the ground while lifting the heels off the floor. Bend the knees, lower the torso, and press the thighs firmly against the calves. This exercise presents some difficulty; beginners should avoid overexertion, limiting practice to 30 seconds to 1 minute initially.
Heel Squat The Heel Squat is the opposite of the Toe Squat: heels are on the ground, and the arch of the foot may also touch the floor, while the ball of the foot is suspended—meaning the rear two-thirds of the sole contacts the ground. With the ball of the foot off the ground, the body's center of gravity shifts backward. If not controlled well, it's easy to fall backward. Therefore, pay attention to safety during initial practice, limiting the duration to 30 seconds to 1 minute.
For the Archer Squat, stand with your left foot flat on the ground and your right foot in a toe-up position. As you squat down, shift your body weight onto your right foot. Alternate legs every 30 seconds to distribute the load evenly between both feet.