Movement specification

Natural form: Stand naturally, open the feet horizontally, which is about shoulder width and shaped like 11, open the fingers and hang the hands naturally on both sides of the thighs, tighten the knees and then relax them. The head is straight. Move the Baihui point upward, move the chest inward and tighten the back, relax the abdomen, loose the hip joints, settle Qi into Dantian. Tongue touches the palate. Close the eyes or look ahead,  close the lips lightly, make the upper and lower teeth together, breathe naturally. after relaxing the body, exercisers should imagine that their own bodies mix together with the nature as one, and enter into the static state of forgetting oneself.

Holding ball form: On the basis of natural form, both hands moves slowly to the front of lower abdomen, palms opposite to the navel. The fingers of both hands are ten centimeters apart, the palms are about 30 centimeters away from the lower abdomen, visualizing that the Jianjing point communicates with the Yongquan point as if a line exists between them, then the idea converts to Dantian, which seems to focus on it but not sure.

Folding palm form: the legs unbend slowly to the preparation position, two palms draw back slowly at the same time, with hands are folded on the navel lightly, to guide Qi to the origination and focus on Dantian. Stay silent for a minute, open the eyes slowly, put hands down on both sides of body.

The duration of the stance practice differs from person to person and shall be to the extent that the exerciser feels slightly tired. Avoid being exhausted. Beginners may practice for a duration of about 5 minutest and then gradually extend the duration bit by bit as their skills improve. If feeling any physical discomfort or confusion, exercisers can close the routine instantly.

（By Zhang Caiqin）