Third, the ways to realize the action essentials of "Posing as an Archer Shooting Both Left-and-Right-Handed"

"Training materials for social sports instructor of Health Qigong" shows that the movements in the "Posing as an Archer Shooting Both Left-and-Right-Handed" start from the center of gravity of body moving right. Stand up and left foot steps forward to left side, naturally straighten both knees, meanwhile palms upward and cross in front of the chest with left palm outside, palms inward and look straight ahead. Then bend legs slowly and squat into horse stance, at the same time, bend the right fingers into "claw" and move right to the front of shoulder. With left "splay palm", left arm revolve inward and push out in the left at the shoulder height, lower the wrist, left palm towards the left, which is like drawing a bow, stop for a moment and look at the front of left palm. Subsequently, the center of gravity of body moves right. At the same time, stretch right fingers into palm, draw an arc upward and rightward to the shoulder height with fingers upward and palms forward, stretch left fingers into palm with palm backward, and look at right palm. Then, the center of gravity go on moving right, draw back left foot and bring feet together, while the palms falling down from both sides, and holding in front of abdomen with fingers to fingers and palm upward, and look straight ahead. The right routine is the same with the left routine, and only the directions are opposite. This exercise is composed by the right routine and left routine. Do the whole exercise three times totally.

Overviewing the method, how to realize the action essentials? According to the movement law of yin and yang and my practice experience and teaching notes, I think it can be realized from the following five aspects.

Firstly, distinguish the empty and solid, and move flexibly and soft

Exercisers should distinguish the empty and solid in all lower limb movements concerning the change of center of gravity, thus the transformation can be flexible and soft. Taking this exercise as an example, when left foot step leftward, the center of gravity must be moved to right leg, and loose and lower right leg into the solid leg, while left foot gradually turn empty from solid, then gently left foot step leftward. When the toe touching the ground, the center of gravity is gradually moved to between the legs. After finishing the movement of drawing the bow, the center of gravity is moved to the right leg, and left leg turn empty from solid. When the center of gravity totally on the right leg, left leg can completely turn empty. Then bring left foot back to the right foot and stand up with feet together. If the exercisers do not fully distinguish empty and solid in the change of center of gravity, it will cause body shaking or fast landing into splayed feet in the process of stepping forward, and the body also becomes tense and unnatural. So exercisers should experience the transformation process of center of gravity and the empty and solid changes of legs in practice, to grasp the empty and solid actions, and master action essentials, so as to move flexibly, slowly, soft, comfortably and naturally.

Secondly, move up, down, left and right to achieve the unity of opposites

The movements of this exercise have reflected the unity of opposites of yin and yang, therefore exercisers must guide the practice according to the yin and yang properties of movements. For example, before left foot stepping leftward, use consciousness to make the center of gravity moving right, loose and lower the right hip, and lift the left hip, while carefully experiencing the movements of both sides of waist, which is the key to open the qi movement, and the practice tips recorded in the "Quan Jing", namely "pay attention to the waist at any moment". In another example, while straightening and stretching left arm to the direction of the left foot, bend and pull the right arm to the direction of right foot (taking the left routine as the example), forming the situation of opposite-pulling and stretching arms. And pay attention to character and elbow brace volar side pulled Chen Jian falling elbow, and character requirements volar wrist sit erect finger, pull hand side need a straight wrist flexor fingers close together so tight Spontaneous Claw is on the internal organs in the chest cavity, shoulder and arm flat. Moreover, while slowly lowering the center of gravity, Baihui point go upward, and both hands slowly move upward and cross in front of chest with wrists folded. It is in line with the motion law of yin and yang achieving the unity of opposites with up, down, left and right. Thus, the actions can be coordinate and natural, to reach the requirements of relaxing body and gathering qi, thus achieving the exercise effect of keeping fitness.

（By Cui Jian）