-Stand upright naturally with eyes
looking levelly to the South.
-Separate two feet until they are hip’s
width apart and parallel; with toes
pointing straight ahead .
-The palms are slightly touching the
thighs. Relax the shoulders and let them
fall naturally at the sides.
-Quiet the mind and be attentive .
-Breath naturally .
-Taking the shoulder joints as the center and the arms as the
radius with palms facing down, slowly and without interruption
raise the arms to the shoulder level as if lift up something by
using the middle figures.
-Keep the arm muscle relaxed by sinking down the elbows
slightly. Use the mind instead of force.
-Remember do not shrug the shoulders when raising the arms.
Keep the shoulder joints sinking down.
-Still using the shoulder joints as centers and the
upper arms as radius, move the elbows to the sides of
the body. Leave the space of a fist between the
elbows and the trunk.
-Both hands follow the elbow moving down curvy (shown
as yellow dots in the picture on the right ) to the
front of the waist .
-While doing this, coordinate evenly with the downward
and forward movement of the buttock muscle as well
as the rounding of the lower back . Simultaneously
bend both knees slightly .
-As shown in the above pictures, the lower back as
marked with the red dot is originally concaved in.
After the above mentioned movement, the red dot is
Note : The downward and forward movement of the
buttock muscle and the rounding of the lower back are
the result of using the hip bone as center ( as
indicated by the blue dot ) to make a small swinging
motion. The position of the hip bone as represented by
the blue dot should not move forward.
-While sinking down with the hip, as shown in Fig.II, open
the hip and bend both knees to squat down.
-The palms continue the pressing movement till the arms are
fully extended in a natural way.
- The degree of squatting depends on one’s physical fitness.
But once it is determined, the height on both sides of the
hip shall not move up and down unevenly during the whole
exercise of the form. This is the crucial point to train the
hip to control the balance of the body.
As shown in Fig.
II, the hip has to
squatting down. It
means the distance
between the two
red dots has to
extend to the
right and left
side. The distance
between the knees
and the feet are
basically the same.
由 Daniel Kwok 先生 校译
Proofreaded & Translated
by Mr.Daniel Kwok