by Niu Aijun, Guangzhou Sport University

　　While practicing Health Qigong•Wu Qin Xi, we must stick to its “bionic Daoyin” feature and align the specifications and requirement with “form and spirit imitation, serene mind and relaxed body, alternating firmness and gentleness, Qi throughout the body, guiding Qi with form, gentle respiration, stretching limbs, and graceful movements”. According to the practicing sequence of Health Qigong•Wu Qin Xi, I would like to discuss the movement specifications, essence and spirit, force, respiratory coordination, and common mistakes of each exercise of Wu Qin Xi.

　　Tiger Rising

　　(I) Movement specifications

　　1. Hand shape: First fully spread five fingers and then bend the first and second joints of the fingers. Protrude the center of the palm to shape the hand like a tiger claw. Then rotate the arm inward. Bend the little finger first and then bend all other four fingers one by one until a fist is clenched. The key points to be learned include: There should be clear boundaries between the three links in the change of the hand shape. The fist should be firmly clenched and slowly released.

　　2. Moving route: Repeatedly raise and lower both hands in front of the body and keep their moving routes basically within the same vertical lines. When the clenched fist moves from bottom to top in front of the shoulders, release the fist to change it into a palm. Then push it too the top of the head and fully spread and fingers. Clench it again and lower it to the front of the shoulders. Release the fingers to form a palm and press this palm to the front of the abdomen. Fully spread the fingers. The key points to be learned include: Make sure that both hands move up and down in vertical lines. Change the hand shape respectively at the upper (top of the head), middle (in front of the shoulders), and lower (in front of the abdomen) positions.

　　3. Movements of the head, neck, chest, and abdomen: Keep the eyes at both hands as they move up and down. Lift and lower the head with eyes. When both hands push to the top of the head, fully extend the chest and abdomen. When hands are pushed to the front of the abdomen, shrink the chest and relax the abdomen. The key points to be learned include: The movements should be completed with an erected trunk of the body. Attention should be drawn to the tensioning and relaxation of the muscles in the chest and abdomen.

　　(II) Spirit and force

　　The conversion of force and mind along the moving routes of both hands can be divided into four stages: Move the hands from bottom to top until they reach the front of the shoulders as if lifting a iron bucket; internal force should be used to slowly move them upward. When they reach the top of the head as if raising a very heavy cauldron, use internal force to slowly prop it up. When they move down from the top of the head to the front of the shoulders as if pulling down two suspended rings, a pull-up force is used. When they move down from the front of shoulders to the front of the abdomen as if pressing a floating ball into water, internal force should be used to slowly move them down.

　　(III) Respiratory coordination

　　The exerciser may choose the coordination between respiration and movements according to his or her own length of breath and speed of motion. One-breath or two-breath respiration may be used. One-breath respiration applies to those who have long breathes and quick movements. The pushing-up of hands is accompanied by inhalation and the pressing-down of hands is accompanied by exhalation. Two-breath respiration applies to those who have short breathes and slow movements. Inhalation is used when both hands move from bottom to top until they reach the front of the shoulders. Exhalation is used when hands push up to the top of the head. Inhalation is used again when both hands fall to the front of the shoulders. And exhalation is used again when both hands are pushed to the front of the abdomen.

　　(IV) Common mistakes

　　1. The hand directly changes from a palm to a fist. The shape of a tiger claw is not obvious. 2. The body is tilted backward like a reverse bow when both palms push up. 3. Force does not runs through the three links where ten fingers are spread and bent into “tiger claws” and hands are rotated outward to clench fists. 4. Eyes fail to follow the hands.

　　Tiger Pouncing

　　(I) Movement specifications

　　1. Hand shape: When both hands are lifted or drawing arcs in front of the body, they are usually in the form of hollow fists. At this point the five fingers a bent and the pulps of thumbs are pressed onto the index fingers. When both arms fully stretch forward or pounce to the end point, spread the hollow fists, bend the first and second joints of the fingers, and protrude the centers of the palms to form tiger claws.

　　The key points to be learned include: Hand shapes of Tiger Pouncing mainly include hollow fist and tiger claw. Attention should be drawn to the hand shapes and their transition.

　　2. Moving routes of the upper limbs. During the first circular erection, lift both hands to the front of the chest and reach out towards the upper front. Straighten the arms to keep them parallel to the ground. Protrude both hands forward to the greatest extend. Hold for a while. And then press them to the outer sides of both knees with palm centers facing the ground. During the second circular erection, both hands should move smoothly and circularly and finally pounce at both sides of the knees of the forelegs. Tiger claws should be powerful with force reaching the tips of fingers. The key points to be learned include: Operation of both hands are driven by the waist. By stretching and bending both arms, you can draw two vertical circles in front of the body. Attention should be drawn to the routes and directions of the arms.

　　3. Stance transition of lower limbs: When both hands protrude to the upper front, straighten both knees to pull muscles in the back of the thighs. Push both hands downward and bend both knees to form a horse stance. Lift both hands to straighten both knees. When the gravity center of the body moves onto one leg, bend the knees and stretch forward the other leg. Gently set the heel to the ground and form an empty stance.

　　The key points to be learned include: The stances of Tiger Pouncing mainly include horse stance and empty stance. Attention should be drawn to the movement and changes of the gravity center of the body. It is only after the gravity center of the body is completely moved to one leg that the other leg can be lifted and moved forward. A certain distance should be kept between both legs in order to enhance the stability of the movements.

　　4. Axis function of the body trunk: Horizontally stretch both arms forward and tilt forward the upper body until it is parallel to the ground. Keep the hands, shoulders, and buttocks in the same straight line. Lift the head to look into the front. Reach out both hands as much as possible and pull back the buttocks and lower the waist to fully stretch the entire body in order to form a “long waist-drawing” movement. Bend knees to stoop. Withdraw the abdomen and shrink the chest. Then stretch the knees, push forward the hips, straighten the abdomen, and tilt backward. The movement should be continuous and smooth so that the spinal column creeps from a folded state to an unfolded state. At the same time, push down and raise both hands to coordinate the movement. The key points to be learned include: The stretching, folding, adducting, and abducting of the body trunk serve as an axis to drive the movements of the upper and lower limbs. This is the key to the quality of the movements.

　　(II) Spirit and force

　　Both hands are driven by the spinal column to draw arcs in front of the body. While drawing the first vertical circle, stretch both hands forward and pull back the buttocks. Focus the mind on the waist. The following down-pushing, up-lifting, and forward-stretching movements of the hands are actually the results of the folding and unfolding movements of the spinal column. At this moment, both hand push down and the mind is concentrated on the back-arching and abdomen-withdrawing movements. Pull the Du Channel and lift both hands. Stretch the back and straighten the abdomen to extend the Ren Channel. This will facilitate the circulation of blood and Qi along Ren and Du Channels. While pushing down both hands, you should imagine a mighty tiger pouncing on a prey with great power.

　　(III) Respiratory coordination

　　Coordination between respiration and motion can be done according to the lifting-inhalation and lowering-exhalation mode. The entire movement is accompanied by two breaths. Each vertical circle is accompanied by one inhalation and one exhalation. When both hands are lifted long the front of the body, an inhalation is taken. When the hands stretch forward and the waist is drawn, an exhalation is taken. When both hands are withdrawn and lifted again along the front of the body, an inhalation is taken. During the empty stance and downward pouncing, a quick and deep exhalation is taken and Qi is issued from Dantian to drive force to the tips of the fingers in order to present the power of the tiger.

　　(IV) Common mistakes

　　1. Poor mastery of the transitions between “Tiger Claw” and fist. 2. The body is not fully unfolded after being folded. Both hands are inadequately coordinated. 3. The gravity center is unstable and the body sways when a forward step is taken or an empty stance is formed. 4. When the upper body is tilted forward, both hands fail to stretch forward to the greatest extent, the hips fail to pull back as much as possible, and the spinal column is not fully stretched. 5. When knees are bent for stooping, the abdomen-withdrawing, chest-shrinking, knee-stretching, abdomen-straightening, and backward-tilting movement is discontinuous and the spinal column fails to creep from a folded state to an unfolded state. 6. The empty-stance down-pouncing movement fails to present the power of the tiger.

　　Deer Wrestling

　　(I) Movement specifications

　　1. Hand shape transitions: The deer horn is a basic hand shape of Deer Exercise. To form a deer horn, straighten and spread the five fingers. Then bend and fasten the long finger and ring finger. Extend the thumb outward with great force and straighten the index finger and little finger. The key points to be learned include: Alternate the hand shapes. First clench a hollow fist and then change it to a deer horn. The hollow fist should be loose and the deer horn should be tight. The transition should not be sudden. The fingers should be gradually closed and unfolded.

　　2. Moving routes of the upper limbs. Both hands clench hollow fists and both arms sway towards the right side of the body to draw a vertical circle until they reach the height of the shoulders. At the same time, straighten the right arm with the fist center facing the ground. Bend the right elbow and turn the fist center inward and rest it in front of the right shoulder. As the foot steps forward, rotate the body and look down. gradually release the hollow fist and change it into a deer horn. At the same time both arms draw a horizontal circle and sway towards the right back. Bend the left elbow and sway back the left arm until the left elbow is butted against the left side of the waist. stretch the back of the left wrist backward, slightly bend the right arm and sway it towards the right back until it is placed horizontally in front of the head. Stretch the back of the right wrist and direct the fingers backwards. Keep both forearms parallel on the right side of the body. Then both arms are straightened and draw an arc respectively upward and rightward in front of the body to sway back until they reach the height of the shoulders. Change the deer horns to hollow fists and keep drawing that arc until they lower to their original positions. Then go on to the right routine. The key points to be learned include: Both hands draw an arc during operation. The entire movement can be divided into three steps, namely: drawing vertical circle when arms sway to the height of the shoulders; drawing horizontal circle when turning the waist and looking down; drawing vertical circle to return to the original position.

　　3. Stance transition of lower limbs: First slightly bend both knees and move the gravity center to the right leg. Lift the left leg and step toward the left front with an arc. Set the foot in front of the original position of the left leg. When the forward movement of the gravity center of the body, the tip of the left foot moves outward and steps on the ground. The knee bends and protrudes forward. The right knee is straightened and the heel is pressed on the ground. Gentle pull back the left foot along the original route and switch to the right routine. The key points to be learned include: During the movement of the gravity center of the body, the forward-stepping and withdrawing movements of the foot should be agile. It is only after the gravity center of the body is completely moved onto one leg that the other leg can be lifted and moved forward. This can improve the stability of movements and effectively exercise the strength and balance of the lower limbs.

　　4. Driving the movements with the waist as the axis. When both hands sway rightward, the body turns rightward with them. The left foot takes a step in an arc and the heel is set on the ground. Then the body turns toward the left back and both arms follow it until the maximum point. Bend to the right side and press the lateral side of the left waist. Fully stretch the right waist and look at the right heel in order to enhance the amplitude of the turning and lateral bending of the waist. The key points to be learned include: The smooth and well-coordinated rotating, bending, and stretching of the waist that drive the movements of the upper and lower limbs are the keys to the quality of the movements.

　　(II) Spirit and force

　　When both arms sway, the mind is concentrated on the hands and the eyes will follow them. By twisting the waist, turning the body, and bending laterally to press one side of the waist, we mean to press and massage the viscera. By stretching the other side, we mean to pull the shoulders and back. This is like two deer wrestling fierce with their horns.

　　(III) Respiratory coordination

　　Coordination between respiration and motion can be done according to the lifting-inhalation and lowering-exhalation mode. The entire movement is accompanied by two breaths. When both hands sway laterally to the height of the shoulders, an inhalation is taken. When the waist is twisted and the body is rotated and bent laterally, an exhalation is taken. This is called withdrawing-inhalation and spreading-exhalation. When both hands sway laterally to the height of the shoulders, an inhalation is taken. When the waist is twisted and the body is rotated and bent laterally, an exhalation is taken. This is called withdrawing-inhalation and spreading-exhalation. When the horns stretch backward, Qi is issued from Dantian to the drive force to the tips of fingers.

　　(IV) Common mistakes

　　1. When the waist is laterally bent and twisted, the bending side of the waist is not pressed tightly and the other side of the waist is not fully pulled. 2. The heels are not firmly set on the ground to fix the positions of the lower limbs. 3. The body tilted forward too much when the waist is laterally bent and twisted. 4. The amplitude of the lateral bending of the body is not enough for the eyes to see the heels of the legs.

　　Deer Running

　　(I) Movement specifications

　　1. Moving routes of the upper limbs. Both hands clench hollow fists and are lifted to draw half a vertical circle forward. Raise both arms and bend the wrists (i.e. quickly bend the wrists downward with hollow fists). Then rotate both arms inward and stretch them forward. Change the fists into deer horns and then back into hollow fists. Drop both arms and return them to their original positions to complete the downward half vertical circle. The key points to be learned include: When both arms draw a forward vertical half circle, the movement should be driven by the waist and abdomen and be gentle and continuous. When both arms are rotated inward and stretched forward, the shoulder should be turned inward as much as possible. Finally the shoulders should be relaxed and lowered to the lateral sides of the body. The movements should be performed with alternating firmness and gentleness in order to present the verves.

　　2. Stance transition of lower limbs: When legs are lifted, the thigh should be slightly higher than the horizontal plan before the knee is stretched and the foot steps forward. The stride should be moderate. The heel should be gently set on the ground. The distance between feet should be equal to the width of shoulders. The gravity center should be moved forward. The knee of the foreleg should be bent and the hind leg should be straightened to for a bow stance. The gravity center should be placed between legs. Then move back the gravity center and straighten the foreleg without drawing the sole off the ground. Keep the hind leg bent to support the body weight. Then move forward the gravity center to resume the bow stance. Wait until the gravity center of the body is moved to the hind leg, then pull back the foreleg to the lateral side of the body. During the transition between the left and right routines of Deer Running, there is a jumping movement of the feet which simulate the transition between steps when the deer is running. Take back the tip of the foot. First gently tap the ground and then set the entire sole to he ground. At the same time lift the heel of the other foot and then make the transition until the foot tip leaves the ground. The key points to be learned include: The key to the stance transition of lower limbs is to control the stable movement of the gravity center of the body. Gently set the foot and stably take back the foot to facilitate the connections with the following movements. The lowering and lifting of both feet should be gentle and even in speed. The transitional jump should be elastic.

　　3. Two “bows” of the body trunk: When both arms stretch forward to form a bow stance, the body should be straight and relaxed and the eyes should look into the front. When the gravity center is moved backward, the upper body should withdraw the abdomen and shrink the chest and both arms should rotate inward so that the back takes the shape of a horizontal “bow”. At the same time, lower and stretch forward the head, look at the lower front, shrink the chest, arch the back, retract the abdomen, and withdraw and move forward the buttocks to turn the spinal column into a vertical “bow”. The return to the bow stance. The body should be straight and relaxed and the eyes should look into the front. The key points to be learned include: The full stretching, folding, and unfolding of the body trunk are the key to the quality of movements. Seen from the back, the “horizontal bow” requires that both shoulder blades be fully closed forward to form a round back. Seen from the lateral side, the “vertical bow” requires that the spinal column fully bend forward and the abdomen be withdrawn. The most protruding part on the back should be Mingmen Acupoint.

　　(II) Spirit and force

　　Draw a forward arc with both hands and lift the leg and take a forward step to form a bow stance. At this moment the mind should be focused on the down-bending wrists. Imagine that a deer is running and the hoofs fly. Then rotate inward both arms and take them back. Arch the back and withdraw the abdomen to pull the Du Channel just like a deer preparing for a run. At this moment, the mind should be concentrated on Tanzhong Acupoint on the chest and Mingmen Acupoint on the back. Withdraw Tanzhong Acupoint and protrude Mingmen Acupoint. During the transition between movements, the mind should be concentrated on the transitional jump of feet. When one foot is set on the ground and the other is lifted, the mind should imagine the agility and lightness of the deer.

　　(III) Respiratory coordination

　　Coordination between respiration and motion can be done according to the lifting-inhalation and lowering-exhalation mode. The entire movement is accompanied by two breaths. Below are the methods for both respirations: When both hands are raised and the leg is lifted to take a forward step, an inhalation is taken. When both hands are raised and the leg is lifted to take a forward step, an exhalation is taken. When the gravity center is moved backward, the arms are rotated inward, and the chest and abdomen are withdrawn, an inhalation is taken. When the gravity center moves forward and both hands lower to their original positions, an exhalation is taken. All three respirations are taken after the previous one. When both hands lower to the original positions, an exhalation is taken.

　　(IV) Common mistakes

　　1. No arc is drawn when the leg is lifted and moved forward. The foot is not lightly set on the ground. The ease of the deer is not exhibited. 2. When the body sits back, the arms are stretched forward and the chest is shrunk with inadequate amplitudes. The back fails to form a “horizontal bow”. At the same time, the head, back, abdomen, and buttocks fail to for a “vertical bow” and as a result, the waist and the back fail to be fully stretched and pulled. 3. The gravity center is unstable and the body sways when a forward step is taken or an empty stance is formed.

　　4. The forward, backward, and transitional steps are not light, gentle, and agile enough.

　　Bear Moving

　　(I) Movement specifications

　　1. Moving routes of the upper limbs. The hand shape of the Bear Exercise is bear palm: Press the thumb onto the end of the index finger and gather and bend all other four fingers. Round the Hukou. The hand shape basically does not change during the entire Bear Exercise. In the beginning, naturally drop both arms, fixed the hip joints, relax the entire body, and rest the body weight on the abdomen. Then change both hands into bear palms with their Hukous facing each other. Put both palms onto Dantian below the navel and gently cover the body surface. Passively draw circles first clockwise and then anticlockwise around the navel with the movements of the waist and abdomen. The key points to be learned include: During Bear Moving, both hands should move in circles from the lower abdomen around the navel and then back to the lower abdomen. During the movement, the shoulders and elbows should be relaxed. The upper limbs should be passively driven. The palms should not cover the abdomen too tightly or actively draw circles in front of the abdomen.

　　2. Moving routes of the waist:

　　When the body sways with respect to the fixed waist and hips, the mind should draw vertical circles. When the body sways upward, the chest is lifted and the abdomen is withdrawn to fully stretch the waist and abdomen. When the body sways downward, the chest is shrunk and the abdomen is withdrawn to compress the internal organs like the spleen, the stomach, the liver in the Middle Warmer. The key points to be learned include: The smooth and well-coordinated rotating, bending, and stretching of the body that drive the movements of the upper and lower limbs are the keys to the quality of the movements. The force originates from the waist. Movements of all parts of the body are controlled from the waist. Therefore the head and the upper and lower limbs have to move passively while driven by the waist.

　　3. There is basically no change in the lower limbs. Both knees are slightly bent and the gravity center is placed between legs. The legs are naturally relaxed without being stubborn.

　　(II) Spirit and force

　　Relax the entire body like a bear standing with lowered hands and a steady and composed look. By fixing the waist and hips and turning the waist and abdomen, we mean to compress and massage the viscera: During the down-pushing process, the chest is lowered and the abdomen is filled to pull the back and open the Du Channel. During the up-lifting process, the chest is lifted and the abdomen is withdrawn to pull the body and open the Ren Channel. During the lateral compression, the lateral side is bent and pressed to massage the viscera on one side. Imagine that after having its dinner, a bear plays alone by turning the waist and massaging the abdomen with joy.

　　(III) Respiratory coordination

　　Coordination between respiration and motion can be done according to the lifting-inhalation and lowering-exhalation mode. The entire movement is accompanied by one breath. When the body is lifted from bottom to top (or from left to right), the thoracic skeleton is expanded to inhale fresh air. When the body is pushed down from top to bottom (or from left to right), the chest is withdrawn and the abdomen is filled to exhale the turbid air. Respiration should be coordinated with the body movements and be natural, long, even, and pure.

　　(IV) Common mistakes

　　1. Both palms actively draw circles and drive the waist and abdomen to sway. 2. Both palms are too close to the abdomen while massaging the abdomen and fail to draw circles with the rotation of the waist and abdomen. 3. The body is rotated or swayed around the waist and hips with too large amplitudes.

　　Bear Swaying

　　(I) Movement specifications

　　1. Moving routes of the upper limbs. Let’s take the left routine for example. When the hips are lifted, both hands are naturally dropped and the left knee is bent to take a forward step. The left arm naturally sways forward with the forward movement of the body. Both arms are placed in front of the body. Then the gravity center is moved backward and the right shoulder is lowered. The arm is rotated outward and slowly moved forward. At the same time the left shoulder drives the entire arm back. Finally the left shoulder lowers and sways forward with the palm center facing outward. The right shoulder is taken back and the right hand is naturally lifted a bit and then taken back and lowered. The key points to be learned include: The hand shape is still a bear palm but the movements of the upper limbs are quite complicated. They both include the passive forward swaying movements with the movement of the steps and include the active forward and backward movements of the body. Both shoulders and arms should move to opposite directions and alternate with each other. The shoulders should drive the arms to ensure smoothness and good coordination.

　　2. Moving routes of the lower limbs: Bear Swaying requires forward steps towards the left and right. Let’s take the left routine for example. Lift the left hip and bent the left knee. Relax and naturally lower the leg until a heavy sound is made by the sole. Put all of the body weight onto the left foot and bow the left leg forward with the trend. Straighten the hind leg and rest the body weight onto the left leg. Then move backward the gravity center, bend the hind leg, and straighten the foreleg. Then move forward the gravity center, bend the left leg, straighten the right leg, and bent the knee. The key points to be learned include: The key to the stance transition of lower limbs is to control the stable movement of the gravity center of the body. Gently set the foot and stably take back the foot to facilitate the connections with the following movements.

　　3. Moving routes of the waist: While lifting the hip joints, be sure to tighten the waist on one side. While lowering the bent knee, relax the waist on the same side. The tightening and relaxing movements will exercise the deep muscles in the waist. The key points to be learned include: While doing the forward leaning and backward sitting movements, the same side of the waist should be compressed with the forward-backward movements of the shoulders in order to massage the internal organs.

　　(II) Spirit and force

　　The bear is heavy but not awkward. With a composed verve, it strolls in the forest with the right way. By lifting the hips and taking the forward step, we mean to exercise the muscles in the waist and hips. A sound is made when the foot sets on the ground and the limbs are relaxed to imitate the composed and powerful manner of the bear. By leaning forward and sitting backward, we mean to compress and massage the internal organs in the waist and abdomen. By lowering the shoulders and leaning forward, we will be like a bear moving forward with square shoulders. By bending knees and sitting back, we will be like a bear moving back to dodge something.

　　(III) Respiratory coordination

　　Bear Swaying can be accompanied by two respirations. The withdrawing-inhalation and spreading-exhalation as well as lifting-inhalation and lowering-exhalation can be applied. When the hips are lifted and the body is extended and opened, an inhalation is taken. When the foot is set on the ground and the body bend over to issue force, an exhalation is taken. When the body sits back, the chest is shrunk and an inhalation is taken to accumulate strength for a launch. When the body leans forward, the force is issued forward and the chest is spread to take an inhalation.

　　(IV) Common mistakes

　　1. The knee is directly bent and the foot is directly lifted to take a forward step without the hip-lifting movement. 2. When the foot is set on the ground, it is forced to step on the ground and as a result, the hip joints do not feel any shake. 3. The muscle groups on the lateral waist are not used to drive the up-lifting movement of the thigh. The leg is not lifted according to the sequence of hip lifting, leg lifting, and knee bending. 4. When both legs are moved forward, the horizontal distance between them are too long or too short.

Ape Lifting

(I) Movement specifications

1. Hand shape transitions: Slightly abduce the palms in front of the abdomen and straighten and open the fingers. Then make a quicker wrist-bending, gathering, and gripping movement in order to enhance the sensitivity of nervous-muscular reactions. Slowly change the hook-shaped hand into a palm and then gently press it down. The key points to be learned include: transitions between the “palm” and “ape hook”.

2. Moving routes of the upper limbs. Relax the body and put both hands in front of the body. Straighten and open the fingers and then bend the wrist and turn the wrist, palm, and fingers into an “ape hook”. Lift both hands to the height of the chest. Then lift and move both shoulders inward. Lower both elbows and keep both Hukous opposite to each other. Relax and then lower both shoulders and change the hook-shaped hands into palms and slowly press them down to the front of the abdomen. The key points to be learned include: The movement of the upper limbs can be divided into an ascending process and a descending process. Both arms should be lifted and lowered along the same straight lines at an even speed.

3. Moving routes of the head, trunk, and lower limbs. Lift both palms to the height of the chest and shrug both shoulders. At the same time lift the heels. Rotate the head towards one side and then rotate it back. Then lower both shoulders, relax the abdomen, lower the anus, and land the heels. The head is rotated from the center to the left (or right) side by an angle of 90°and then rotated back. The key points to be learned include: Motion of the body is mainly focused on the anus. Lift the anus and withdraw the abdomen. Push up the head and then lower the anus and relax the abdomen. At the same time relax and lower the entire body. The route is a straight line normal to the floor. Main changes of the feet are heel-lifting and heel-lowering movements which are also done in a straight line.

(II) Spirit and force

The ape is keen, nimble, and agile. Once discerning any sign of disturbance or trouble, it will get itself ready by lifting the claws to the height of the chest, retracting the shoulders and shoulder blades, pulling the heels off the ground, and swaying left and right as if it is about to dodge something. When it confirms that the sign is a just a false alarm, it will relax the limbs and trunk, land the feet, lower the claws, and assume a calm expression. By shrinking the neck, shrugging the shoulders, and adducting the chest, you can compress the chest cavity and blood vessels in the neck. By stretching the neck, lowering the shoulders, and relaxing the abdomen, you can expand the chest cavity, massage the heart, and improve blood supply of the brain. By lifting and erecting the heels, you can strengthen the legs and improve balance.

(III) Respiratory coordination

An “inhale-while-lifting and exhale-while-lowering” respiration mode is followed in Ape Lifting. An inhalation is taken when the body is lifted and an exhalation is taken when the body is relaxed and lowered back. During the lifting process, an inhalation is taken, the chest is shrunk, and the entire body is adducted. During the lowering process, an exhalation is taken and the chest cavity is relaxed and expanded.

(IV) Common mistakes

1. After the heels are levitated, the gravity center of the body is unstable and sways back and forth. 2. The shoulders are not adequately shrugged and the chest, back and upper limbs are not fully adducted. 3. The palms and fingers are gathered into hooks too slowly. 4. The gravity center is not lifted according to the sequence of shoulder-shrugging, abdomen-retracting, anus-lifting, and head-turning movements. The shoulder-shrugging, chest-shrinking, elbow-bending, and wrist-lifting movements are not fully performed.

Ape Picking

(I) Movement specifications

1. Hand shape transitions: The transition from a palm to a hook-shaped hand is a peach-picking movement. The transition from a hook-shaped hand to a grip is a peach-holding movement. And the transition from a grip to a palm is a peach-propping movement. The key points to be learned include: The hand shape of Ape Lifting switches among palm, hook, and grip. The palm-hook transition should be quicker and other transitions may be done in a slower way.

2. Moving routes of the upper limbs. At the beginning of the movement, move back the left leg and change the left hand into a hook and place it at the waist with the tip of the hook pointing backward. Extend the right hand forward with the palm center lowermost. Relax the body naturally to imitate an ape stretching its body. This is the preparatory movement. Then direct the right palm center downward and backward and draw a backward arc in front of the body. Then swing it upward until it reaches the height of the Temple at the side of the head with the palm center facing the head to imitate an ape swinging the arms and looking around. Then direct the palm center downward, straighten the arm, and press down to imitate an ape holding a tree branch. Then draw an arc with the arm in front of the body and swing it rightward until it reaches the right side of the body. At the same time unfold the left arm and change the hook-shaped hand into a palm. Extend it from the back to the top, front, and right. Then bend both wrists and pull back both palms to form hooks to imitate an ape dangling across branches and reaching out to grip a peach. Then change the left hand into a grip, bend and withdraw the elbow, swing the right hand downward and leftward, and change the hook into a palm to imitate picking the peach and drawing it back. Finally direct the left palm center upward and the left Hukou backward. Bend the elbow and place on the left side of the body. Direct the right palm center upward and put it beneath the left elbow to imitate propping a peach. The key points to be learned include: Both the moving routes and directions of the upper limbs are quite complicated, including bending, stretching, straight-swinging, downward-pressing, and upward-swaying movements. The left and right movements are quite symmetric. All movements are generally limited to 45°angles respectively on the left and on the right.

3. Moving routes of the lower limbs: At the beginning of the movement, move the left leg toward the left back and bend the right leg to form a horse stance. Then move back the gravity center to the left leg and lift the tip of the right foot to form an empty stance. Then gently lift the right foot and set it on the right side of the front sole of the left foot, allowing a one-foot clearance between the left and right feet. Then move the right foot to the right front and land the heel. Then gradually rest all of the sole onto the ground, transferring the gravity center to the right leg in the mean time. At the same time gradually straighten the bent knee and gently place the tip of the foot onto the ground. Land the left foot and bend the left leg to sit back. Place the gravity center onto the left leg and lift the front sole of the right foot to form an empty stance. Then lift and retract the right foot and place it on the right side of the left leg, allowing a clearance as wide as the shoulders. The key points to be learned include: Movements of the lower limbs include both forward and backward movements, the latter being dominant. And there are both bending and stretching movements, the latter being dominant. Attention should be drawn to the coordination between the backward step and the hand shape and the body.

4. Moving routes of the head and the body. At the beginning of the movement, direct the body towards the right front with the withdrawing step. Then rotate the body toward the left front with the eyesight following the hands. Gradually rotate the head to the left back and then to the top right front. Then lower the head and look at the hands. Rotate the body by 90 °and move the head with the body to the right front. Finally rotate the body to the front and rotate the head rightward. Gaze at the left hand. The key points to be learned include: Head movements are mainly focused on the changes in eyesight and are embodiments of the vigor of the Ape Picking movement. And the direction of the body determines the moving direction, which mainly varies within a 45 °angle respectively on the left and right.

(II) Spirit and force

In a fruit tree of a jungle, a blooming and keen ape is looking around for fruit. Suddenly it spots a pulpy peach covered by leaves in the distance. Then it grips and presses a nearby tree branch. With the reactive force from the branch, it jumps up and extends its body to pick the peach. Then it retracts and sits back, holding the peach in its hand and scrutinizing the peach.

(III) Respiratory coordination

Natural respiration dominates the Ape Lifting movement, which can be accompanied by two respirations. The withdrawing-inhalation and spreading-exhalation as well as lifting-inhalation and lowering-exhalation can be applied. When the legs are retracted and the body is extended and opened, an inhalation is taken. An exhalation is taken when the palms are pressed down and the head is rotated downward. When the leg moves forward, the chest is shrunk and an inhalation is taken to accumulate strength for a launch. When the body sits back, the entire body is relaxed and the chest is spread to take an inhalation.

(IV) Common mistakes

1. The upper and lower limbs are poorly coordinated in movements. 2. During the peach picking movement, the arm is pushed upward in s straight line and the transition to “Ape Hook” is poorly timed. 3. The eyes fail to exhibit the keen eyesight of the ape while looking around. 4. The limbs are not fully extended when the legs are stretched and hands reach out for the fruit.

Bird Stretching

(I) Movement specifications

1. Hand shape transitions: Gather all ten fingers of both palms in front of the abdomen and overlap them up and down. Raise the palms to the top of the head and then lower them to the front of the abdomen. During this process the hand shape always remains unchanged. Then as the palms stretch from the front of the body to the lateral back of the body, the palms are changed into bird wings. The wrists are lifted and the palm centers are directed upward. After a short halt, both hands move downward along both sides of the body and then draw forward until they reach the front of the abdomen and overlapped again with all five fingers gathered together. The key points to be learned include: The hand shape changes of Bird Stretching are mainly done between palms and bird wings. Two palms are first overlapped, raised and lowered in front of the body, and then split and changed into bird wings which are stretched towards the lateral back of the body. Attention should be drawn to the transitions between the laxity and tightness of the palms, which should be tightened when lifted, loosened when lowered, and tightened again when back-stretched.

2. Moving routes of the upper limbs. Both arms are lifted and stretched forward. Then they cross each other at the wrists in front of the abdomen. The wrists form triangles with both shoulders. Both arms are lifted and stretched forward. Then they cross each other at the wrists in front of the abdomen. The wrists form triangles with both shoulders. Relax both shoulders and lower both arms to the front of the abdomen. Both arms stretch towards the lateral back of the body. The elbows are naturally straightened. Then relax both arms and draw arcs from the back to the front of the body, crossing both arms at the wrists again in front of the abdomen. The key points to be learned include: Movements of both arms should be gentle and slow. Attention should be drawn to the angles and shapes between the arms, body, head, and neck.

3. Moving routes of the lower limbs: Slightly bend both legs when both palms are overlapped in front of the abdomen. Then erect both legs and lift the buttocks. Then relax both legs, withdraw the buttocks, and bend the knees. Rest the gravity center of the body onto one leg and lift the other leg. Withdraw and stretch backward and then straighten the knees with the back of the foot lowermost. Finally bend the knee of the back-stretching leg and lower it to the side of the supporting leg until the clearance between both feet is as wide as the shoulders. Bend the knees to get prepared for the next movement. The key points to be learned include: The support should be stable and the routes should be clear. Attention should be drawn to the coordination with bodily movements.

4. Moving routes of the trunk: At the beginning of the movement, slump the chest, withdraw the abdomen, and retract the buttocks. When both hands are raised to the top of the head, square the shoulders, slump the waist, and lift the buttocks. Then lower both hands and return the body to its original posture. When the leg is lifted and stretched backward, square the shoulders and slump the waist to shape the body like a reversed bow. When the leg is lowered, the body is returned again to the state of slumped chest, withdrawn abdomen, and retracted buttocks. The key points to be learned include: Attention should be drawn to the tightness-looseness changes of the trunk. When the palms are raised, the neck and shoulders should be tightened. When the palms are lowered, both legs should be slightly bent and the neck and shoulders should be relaxed.

(II) Spirit and force

At the first light of dawn, a crane wakes up and stretches forward its wings. It raises and then presses down the wings as if throwing itself into the heaven. But as it is still not completely awake, it pulls the waist and buttocks to stretch and body and remove the weariness. It lifts its foot and stretches its neck to sing, and it squares its shoulders and raises its wings to embrace the wind as upright as pine tree and as steady as a mountain.

(III) Respiratory coordination

An “inhale-while-lifting and exhale-while-lowering” respiration mode is followed in Bird Stretching. An inhalation is taken when the arms are lifted and an exhalation is taken when they are relaxed and lowered back. During the lifting movement, take an inhalation to slump the chest, fill the abdomen, and hold back buttocks. During the lowering movement, relax and take an exhalation to extend the chest.

(IV) Common mistakes

1. Failure to control the tightness-looseness changes; too tight or too loose neck and shoulders; 2. Unstable gravity center of the body it is supported by a single leg; 3. The body is not stretched upward and turned into a reversed bow when both arms are swung backward.

Bird Flying

(I) Movement specifications

1. Hand shape transitions: When both hands at placed in front of the abdomen, direct both palm centers towards each other as if holding a ball. When both hands are placed above the head, direct the backs of both hands towards each other and move the wrists close to each other. Both hands should be flared. The key points to be learned include: The hand shape changes of Bird Flying are still done between palms and bird wings. For all arm-lifting movements, the hands should be shaped like bird wings. And these bird wings should be changed into palms when arms are lowered. During the entire movement, both hands should move in a way as if they are holding a ball. Be sure to make both hands flared when they are above the head.

2. Moving routes of the upper limbs. Lift both arms from the front of the abdomen to both sides. Lower the shoulders and elbows and bend the wrists until they are slightly higher than both shoulders. Set the wrist and relax the fingers. Lower both arms until they reach the front of the abdomen. Repeat the abovementioned movement without stopping at the level slightly higher than the shoulders. Stop when the arms reach the top of the head and then relax and lower them. The key points to be learned include: The moving routes of upper limbs are quite simple and basically come in an “up-down-up-down” cycle. Be advised that when both arms are lifted, the force should be released from the shoulders. First lower the shoulders, then relax the elbows, and finally lift the wrists to complete a wriggling process in which the arms are lifted. During the lowering movement, first relax the shoulders, then lower the elbows, and finally press the palms to the front of the abdomen.

3. Moving routes of the lower limbs: First slightly bend the legs. Lift one of the knees to the level of the thigh and allow the tip of the foot to drop naturally. Naturally stand on another leg. Then lower the leg of the lifted knee and land the front sole of the foot on one side of the supporting foot. Rest the gravity center of the body onto the supporting leg. First slightly bend the legs. Lift one of the knees to the level of the thigh and allow the tip of the foot to drop naturally. Naturally stand on another leg. Finally bend the knee of the back-stretching leg and lower it to the side of the supporting leg until the clearance between both feet is as wide as the shoulders. Bend the knees to get prepared for the next movement. The key points to be learned include: The lower limbs should coordinate with movements of the hands according to the knee-lifting, landing, knee-lifting, and landing sequence within a moving cycle. Attention should be drawn to the stability of the support.

(II) Spirit and force

One knee is bent and one leg is used to support the body. The iron claw is deeply rooted in the ground. The wings flutter up and down, sometimes level and sometimes high. Between the lifting and lowering movements, both wings collect the clear Qi from all directions and the chest absorbs the essence of the world. During respiration, the chest contains all kinds of things as if the entire heaven and earth are included. Countless brooks flow into Dantian through the channels and merge with the original Qi of the body.

(III) Respiratory coordination

An “inhale-while-lifting and exhale-while-lowering” respiration mode is also followed in Bird Flying. An inhalation is taken when the arms are lifted and an exhalation is taken when they are relaxed and lowered back. During the lifting movement, take an inhalation to slump the chest, fill the abdomen, and hold back buttocks. During the lowering movement, relax and take an exhalation to slightly shrink the chest.

(IV) Common mistakes

1. Arms are straight while swinging and movements are too rigid. 2. The body is stubborn without a stable stance. The respiration is unsteady. 3. The hands and feet are poorly coordinated in the movements and cannot be synchronous. 4. The side-lifting movements of arms are not done with the sufficient amplitudes. The sides of the chest are not fully extended. The sides of the chest are not fully compressed when both arms are lowered and adducted.