Stretching Waist Position is the third movement of Health Qigong ﹒Da Wu. Stretching is similar with extending, which is also stretching, stretch the length of things. Traction is the pulling in the opposite direction. Waist follows the meat, sound of Yao, originally known as “Yao”. Its original meaning is the part between chest and hips, commonly known as kidney; it also refers to the middle or the middle part of something. In the action, through hands and feet pulling on both points of a straight line, little tight on the two points, loose in middle, then drive the stretching of body and four limbs joint by joint, in order to ease joint movement. Jointed palms stretch and adduct, coordinating with the stretching and restraining of mind, focusing on regulating heart. Then coordinate lifting head and raising trail with supporting Yongquan point and guiding bladder meridian, lifting yang qi and guiding kidney water, aiding the “sunshine” upward to regulate mind.

I. Route and node of the movement

The movement route should be distinct during the teaching; the movement node should be clear, connecting movement should be slow but not stop, while the closing movement should be paused.

Movement one: following the final move of crotch position. Move gravity center to the left, right foot inner buckle, gravity center moves from left to right, in the axis of left heel, tiptoes abduct to about 90 degree, then turn the body left to about 90 degree. Meanwhile, two palms joint in the diaphragm, and then slightly lift upward, palm root lateral has a distance about 10 centimeters with the chest, fingertips towards the upper front, looking straight ahead.

Movement two: right leg straightens naturally, left knee lift upwards, shank and tiptoes drop, toes buckle inside. Meanwhile, palm root has the same height with Danzhong point; palm root lateral has a distance about 10 centimeters with it, fingertips towards the upper front to about 30 degree with the vertical line; looking straight ahead.

Movement three: right leg straightens, tiptoes of left foot point up, pushing out forward, left leg straightens; looking straight ahead.

Movement four: bend the right knee, left foot step to about 30 degree towards the left front, into a left lunge; looking straight ahead.

Movement five: do not move the feet, body leans forward to about 45 degree; meanwhile two palms stretch towards upper front, first look at the upper front, when the arms are straight, pull back the lower chin, looking at the front bottom; meanwhile, two arms stretch forward to the inside of upper arms near the ears, right heel pulls to the lower back; coordinating with inhaling, slightly pause the action.

Movement six: do not move the left foot, right heel off the ground, right sole of foot supports the ground; meanwhile, the arm continues to stretch to the upper front; coordinating with inhaling, slightly pause the action, looking at the front bottom.

Movement seven: move gravity center backward, right heel falls down on the ground, then bend the right knee, meanwhile, left sole of foot and toes point up, straighten the left leg, upwarp buttocks and bend waist, keep the head and chest up; two palms withdraw to Danzhong point, palm root lateral has a distance about 15 centimeters with the Danzhong point, fingertips point the upper front, about 30 degree with vertical line; coordinating with exhaling, slightly pause the action, looking at the upper front.

Movement eight: move gravity center forward, left sole of foot falls down on the ground; meanwhile, two palms stretch towards the upper front, first look at upper front, when the arms are to be straight, pull back the lower chin, looking at the front bottom; meanwhile, two arms stretch forward to the inside of upper arms near the ears, right heel pulls to the lower back; coordinating with inhaling, slightly pause the action.

Movement nine to movement ten: repeat movement six to movement seven once.

Movement eleven: follow the above action. Starting form, right leg slightly bend, left foot buckles inside to about 135 degree, move gravity center to the left, right tiptoes abduct to about 135 degree, meanwhile the body turn right to about 180 degree; looking straight ahead of the body.

Repeat the movement two to movement ten once, expect for the opposite direction.

Do the stretching forward and sitting backward of the action each time once, first two times for left then two times for right.

Movement twelve: left leg straightens up, right sole of foot buckles inside to about 90 degree, tiptoes forward, move gravity center to right, left heel grinds inside to about 45 degree, parallel two feet to the same width of the shoulder, and stand upright; looking straight ahead. Subsequently, bend the knees and squat to about 45 degree; meanwhile, separate the two palms, with palm center downward, fingertips diagonally face each other, press downward, guiding qi and returning to the origin, pressing it to the same height of navel, a distance of 10 centimeters; coordinating with exhaling, looking at the front bottom.

(By Lei Bin)