Second, the connotation explanation of "Posing as an Archer Shooting Both Left-and-Right-Handed"

As the name suggests, the name of "Posing as an Archer Shooting Both Left-and-Right-Handed" is based on the appearance, "Left-and-Right" refers to hands towards the left or right, "Posing as an Archer Shooting" refers to actions like drawing a bow to shoot condors. In this exercise, we must step forward and stand firm, aim at to the direction of left or right foot, as well as stretch shoulders and chest, straight one arm to the target direction, bend the other elbow and pull to make full bow, which may break out at any moment. From the perspective of yin-yang theory, it can be seen the empty and solid changes of center of gravity and up and down movements transformation process of yin and yang in the process of stepping forward. When doing the left routine, the center of gravity moves right first, then left foot from solid to empty, while falling right hip and rising left hip. When left foot touches the ground, the left foot move to the left from empty to solid along with the center of gravity, thus the center of gravity is between the legs. The change process of the center of gravity leads to the relative tightness of the legs and feet muscles, especially the lifting and lowering, tightening and loosing of the psoas, which is the key to start qi movement. Traditional Chinese medicine believes that waist is the seat of kidney, and kidney governs inspiration. And Mingmen point in the waist is the main access of qi, so the change of yin and yang in the waist has great significance for the training of qi. As "Quan Jing" said, "Pay attention to the waist at any moment". Such a simple action of stepping forward has demonstrated the change of yin and yang in the empty and solid, left and right, loose and tight, and rising and falling. It can be seen that yin and yang are very important in the practice. Secondly, look at the set action of drawing bow, it can be seen the mutual opposition and unity of yin and yang from the upward of Baihui point and downward of coccyx, stretch of left arm and pull of right arm, opening chest and back together, etc. So, what are the effects of these motion changes of yin and yang on the body? What is the mechanism of action? We will analyze one by one as follows:

a. Lifting Baihui and falling coccyx can pull the spine, just like the traction therapy in traditional Chinese medicine, which is of great significance in the prevention and treatment of spinal diseases. At the same time, it is an important method to relax body in the practice, which plays an important role in promoting the qi movement and circulation of qi and blood.

b. The stretch of left arm and pull of right arm can extend the joints of arms and chest, and fully loosen the chest, and thus playing a role in regulating the functions of heart and lung.

c. The "splay palm" of left palm can loose Laogong point and tighten the flexion of right elbow, which is important for the prevention and treatment of cardiovascular disease , but also the core effects of this exercise. Traditional Chinese medicine believes that "The morbid qi of cardiopulmonary diseases was left in the elbow". The flexion and extension, and tightness and loose of elbows plays an important role in promoting the circulation of qi and blood of elbows. Meanwhile Laogong point is the spring point of pericardium meridian (the loose and empty of Laogong point can act on pericardium meridian and play a role in nourishing and invigorating the heart), and also the key orifice to train qi. The ancients believed that the loose and empty of Laogong point is conductive to the access of qi. Therefore, the essentials of this exercise play an important role in the prevention of cardiovascular disease, as well as the training of qi.

d. Chest opening and back together leads to the open and close of Yunmen point and Zhongfu point in the chest, Xinshu point, Feishu point and Jiaji point on the back, which can stimulate Du meridian, three yin meridians of hand and three yang meridians of hand, achieving the effects of promoting the circulation of qi and regulating blood. In addition, the unity of opposites of yin and yang enables the body to achieve a well-balanced effect, which plays an important role in improving the stability and balance ability.

Moreover, mind concentrate on Shangyang point can stimulate the large intestine meridian and act on the related lung meridian, to regulate the functions of heart and lung. All of these are very important to the exercises of muscles, bones, meridians, blood and mental state, which is an effective method to keep fit and prevent diseases.

（By Cui Jian）