White crane spreads its wings
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Enter into the preparatory stage from the
posture of Raising Hands. Lift the
collarbone and hold the head suspended
.The upper body is upright and straight.
Relax and drop the shoulders down. With
the left and right forearms as axis, both
palms are carrying the sense of rotating
outward. The outer edge of the forearms
and the back are in a fully expanding
state. Open the hips, lower the buttocks
and convex the lower back. When
opening the hips, the stability of the
knees must under control so as to reach
the state of rounding the crotch.
White carne spreads its wings 01
Maintain the above-mentioned posture
in a fully expanding status. Lean the
torso forward by bending the waist. The
extent of leaning is kept basically the
same as the bow step of Grasping The
The lower part of the body underneath
the waist and hips remain unchanged.
White crane spreads its wing 02
While maintain both knees and hips stable, with the spine as the axis and through the rotation
of the waist, the leaning torso is steadily turning to the east. Both shoulders are kept at the
same height when making the turn. Both arms withheld the same state without any independent
movement when following the waist to turn east. In fulfilling the above-mentioned requirements,
the degree of turning is larger the better. Normally the upper body rotates around 45 degrees.
Rotate the head and the neck at the same time to face east.
White crane spreads its wing 03
Keep the whole body still. With left shoulder as
center, rotate the left arm from northeast
upward. When the left elbow and right elbow
reach the same height, stop the rotation of the
upper arms. Continue to use the elbow as the
center, rotate the forearms till fingers of both
hands are pointing to each other as shown in
the picture. The principle of turning of the left
arm is to ensure that the angle will not lead the
shoulder to shrug, the elbow to rise and as a
consequence stiffening the shoulder and elbow
White crane spreads its wing 04
While maintaining both elbows at the same height,
straighten the leaning torso from the same
direction by erecting through the waist and with
eyes looking forward horizontally.
At the same time, while keeping the center of the
palms unchanged, turn the fingertips from facing
each other to facing upward and parallel to each
other. Drew both elbows closed to each other in
front of the chest keeping a distance slightly wider
than the chest. Keep the hips, knees and legs at
the same state.
White crane flaps its wing 05
While keeping the buttock lowered, the
hips opened and the crotch rounded,
with the spine as center rotate the waist
and turn the torso and both hands back
to the south again.
The key points of White Crane Flaps Its
Wings are keeping both hips and both
knees still, steadily turning the waist,
keeping both arms agile and not
stiffening the joints of the shoulders and
elbows while rotating the upper body.
由 Daniel Kwok 先生 校译
Proofreaded & Translated
by Mr.Daniel Kwok