I. Get to know the action route

1. Stand with two legs separated to keep the center of the body weight; lift the left hip, and the left foot is moved away from the ground, and then the left knee is flexed slightly; keep two palms in empty fist to form the "bear paw"; stare ahead.

Formulas: Hip up, shoulder down, and relax knee and ankle joints naturally.

2. The center of body weight moves forward; the left foot falls to the front-left, the whole sole of foot is firm, the toes are forward, and keep the right leg straight; turns the body right, the left arm rotates internally in front and the left fist swings to the upward side of the left knee, and the heart of fists points upward; the right fist is placed behind the body, the heart of fists points backwards; stare front-left.

Formulas: Knee bent, abdomen tightened, turns left slightly, move obliquely and forward, the whole foot stand; turn right internally and forward, support with two facing arms like carrying the wood;

3. Turn left and keep the weight backward; bend right knee, keep left leg straight; twist waist and shake shoulder to swing two arms forward and backward with arc shape; swing right fist to the upward side of left knee, and the heart of fist points right; swing left fist behind the body, and the heart of fist points backward; stare front-left.

Formulas: Keep the weight backward, hip and abdomen in, spirit in Dantian; waist controls two arms, twist waist and shoulder, spirit in liver and spleen.

4. Turn right and keep the weight forward; bend left knee, keep right leg straight; revolve left arm internally and forward, and swing left fist to the upward side of left knee, and the heart of fist points left; swing right fist behind the body, and the heart of fist points backward; stare front-left.

Formulas: Keep shoulder down, hip and rib tightened, waist and crotch forward alternatively; keep fists facing to Shenque point, back fist behind Mingmen point.

（By Xie Yelei）