Part III
Time:9/14/2007 4:15:06 PM
Copyright©tcmdiscovery.com,Guilin Sino-western Joint Hospital Chinese Medicine Advisory Department

   [PDF]Illustrated Exercises-Part III

14. White Snake Sticks Out Its Tongue (Two)

   


Fig.80


Fig.81

(1) Shift the weight backward, toes of the right foot raised. Move the left fist up and hold the right palm up. Look at the right fist. (Fig. 80)
    (2) Turn the right foot inward, turn the body to the left backward and shift the weight to the right. Raise the left foot to turn outward. Pivoting on the toes of the right foot, turn the body to cross the legs, right knee close to the back of the left knee to form the seated stance. Change the left fist into a palm and move it down past the front of the body to the waist, palm up, and push the right palm forward past the ear to chest level, palm forward. Look at the right palm. (Fig. 81)
   


Fig.82


Fig.83

    (3) Shift the weight forward, raise the right foot and take one step forward, toes outward. Turn the upper part of the body to the right. Pivoting on the ball of the left foot, turn the body with the left heel lifted off the floor to cross the legs and form the seated stance. Move the left palm backward and upward past the side of the ear to push forward, palm forward at chest level. Turn the right palm over and move it downward and backward to the waist, palm up. Look at the left palm. (Figs. 82-83)
    Points for attention: When moving the left foot outward, raise it at the original spot and then land it sideways in front of the body. In turning and stepping forward, keep the body upright. In executing the seated stance, squat on both legs, rear knee close to the back of the front knee, with the weight slightly on the front leg.
    15. Pat Foot to Subdue Tiger (Two)
   


Fig.84


Fig.85


Fig.86

(1) Shift the weight forward and skip the left foot forward. Move the left palm in an arc to the lower left and the right palm in an arc backward and upward to the right side of the head, ready to pat the foot. Look straight ahead. (Fig. 84)
    (2) Land the left foot, stand on the left leg, and kick forward and upward with the right foot, instep naturally flat. Pat the instep with the right palm, and move the left palm in an arc backward and upward to the left behind, palm outward at shoulder level. Look at the front palm. (Fig. 85)
    (3) Land the right foot to the left in front of the left foot and raise the left foot as soon as the right foot lands. At the same time, move both palms horizontally to the right, palms down. Look at the right palm. (Fig. 86)
   


Fig.87


Fig.88(A)


Fig.88(B)

(4) Land the left foot forward to the left (due north), and straighten the right leg to form the left bow step (northward). Move both palms in arcs past the abdomen downward to the left as the body turns to the left. Clench the hands into fists while drawing the arcs. Look at the left fist. (Fig. 87)
    (5) Continue from the previous movement. Sweep the left fist to the right horizontally, bent at the elbow, to in front of the forehead, knuckles obliquely outward. Sweep the right fist to the left horizontally to in front of the left ribs, knuckles obliquely up. Keep the waist and hips relaxed. Turn the eyes ahead and to the right (due east). (Fig. 88)
   


Fig.89


Fig.90


Fig.91

(6) Shift the weight backward, toes of the left foot turned inward as the upper part of the body turns to the right. At the same time, change both fists into palms, move the left hand back in front of the chest, palm obliquely up, and thrust the right hand forward over the left forearm, palm obliquely down. Look straight ahead. (Fig. 89)
    (7) Land the left foot, shift the weight to the left leg, and skip the right foot forward (due east) past the inner side of the left foot. Move the left hand in a vertical semicircle downward, backward and upward to the left side of the head, palm forward, ready to pat the foot. Move the right palm forward and downward to draw a vertical semicircle to the side of the right hip. Look straight ahead. (Figs. 90-91)
   


Fig.92


Fig.93

(8) Stand on the right leg, and kick forward and upward with the left foot, instep flat. Pat the instep with the left palm while moving the right palm backward and upward to draw an arc to the right behind at shoulder level, palm outward. Look at the left palm. (Fig. 92)
    (9) Land the left foot to the right in front of the right foot, and raise the right foot as soon as the left foot lands. At the same time, swing both palms horizontally to the left, palms down. Look at the left palm. (Fig. 93)
    (10) Land the right foot to the right (due south), and bend the right leg to form the right bow step (southward). Move both palms in arcs downward to the right past the abdomen, and gradually clench the hands into fists. Look at the right fist. (Fig. 94)
   


Fig.94


Fig.95

(11) Continue from the previous movement. Sweep the right fist horizontally to the left, bent at the elbow, to in front of the right side of the forehead, knuckles obliquely outward. Sweep the left fist horizontally to the right in front of the right ribs, knuckles obliquely upward. Keep the waist and hips relaxed. Turn the eyes ahead and to the left (due east). (Fig. 95)
    Points for attention: Before patting the foot, the movements of the arms should be well coordinated with the steps. Do not thrust the chest out or straighten the arms. While patting the foot, stand firmly on the supporting leg, slightly bent. The height for patting the foot differs from person to person. Don't bend for-ward or hold your breath in order to reach the height. After patting the foot, move the shank back before landing. The landing should be light-footed and slow. Do not jump high or too far. Drop the foot gently on the floor near the supporting leg. After patting, you may also drop the foot behind the supporting leg and immediately move the foot backward and turn your body to do the subduing-the-tiger exercise. Drop the foot gently and move it smoothly and steadily when executing the back cross step.
    16. Turn Left to Strike
   


Fig.96


Fig.97

(1) Shift the weight backward, right foot turned inward, and turn the upper part of the body to the left. At the same time, change the right fist into a palm, palm obliquely up, and move it to in front of the chest. Change the left fist into a palm too, palm obliquely down, and thrust it forward over the right forearm. Look ahead. (Fig. 96)
    (2) Land the right foot firmly on the floor, and shift the weight to the right leg. Move the left palm in an arc slightly upward and forward, palm down, and the right palm in an arc downward and backward to in front of the right hip, palm up. Look at the .left palm. (Fig. 97)
    (3) Turn the upper part of the body to the right, and move the left foot to the inner side of the right foot. Move the left hand downward, clench it into a fist, and place it in front of the abdomen, knuckles obliquely outward. Move the right palm in an arc backward and upward and then in front of the body, and turn the palm downward and place it on the inner side of the left forearm (on the same side as the palm). Look ahead and to the left. (Fig. 98)
   


Fig.98


Fig.99

(4) Turn the upper part of the body slightly to the left, move the left foot one step forward to the left (northeast), and shift the weight forward to form the left bow step. Raise the left fist and strike forward to head level, knuckles obliquely down, and keep the right palm on the inner side of the left forearm. (Fig. 99)
    Points for attention: Before striking, do not turn the right foot inward too much, and the left palm should be thrust forward due east. While moving the hands back, cross them to draw circles. Clench the left hand into a fist while pulling it back, but not in the stroking form. The turning of the waist and all movements of the body should be well coordinated throughout the exercise.
    17. Thread Fists with Crouch Stance
    (1) Shift the weight backward, toes of the left foot raised and turned slightly outward, and turn the upper part of the body slightly to the left. Change the left fist into a palm and move it in an arc upward and to the left, and the right palm in an arc downward and to the right, both palms down. (Fig. 100)
   


Fig.100


Fig.101

(2) Continue from the previous movement, land the left foot firmly on the floor, shift the weight forward, and place the right foot to the inner side of the left foot. Continue to move both palms in vertical circles and at the same time clench them into fists, knuckles of the left hand outward in front of the abdomen and those of the right hand outward in front of the eyes. Look straight ahead. (Fig. 101)
    (3) Drop the right arm, elbow bent, and thread the left fist upward outside the right forearm. At the same time, bend the left leg to the squaring position and stretch the right foot forward to the right side (due east by south about 30 degrees) to form the right crouch stance. Look ahead and to the right. (Fig. 102)
   


Fig.102


Fig.103

(4) Turn the upper part of the body to the right, thread the fight fist forward to the right past the abdomen along the inner side of the right leg, and extend the left fist backward to the upper left, knuckles of both hands backward. Look at the right fist. (Fig. 103)
Points for attention: Do not turn the toes of the left foot outward too much. Touch the floor for a pause after moving the right foot by the left foot. In executing the crouch stance, first bend the left leg and then immediately extend the right leg to the right side (do not slip the heel of the right foot along the floor). Then turn the body to thread the fists. Place both feet firmly on the floor. Do not raise the heels. Elderly people may squat halfway by bending the left leg in a semi-crouching stance.
    18. Fend Off on One Leg (Two)
   


Fig.104


Fig.105


Fig.106

    (1) Shift the weight forward, toes of the right foot turned outward and toes of the left foot turned inward. Straighten the left leg slightly. At the same time, raise the right fist slightly and lower the left fist slightly, knuckles of both hands upward. Look ahead. (Fig. 104)
    (2) Keep the right foot on the floor and raise the left foot. Change the right fist into a palm and turn it slightly inward, and change the left fist into a palm, lower it to the side of the waist side and thread it forward and upward, palm inward. Look ahead. (Fig. 105)
    (3) Stand firmly on the right leg, slightly bent, and bend the left leg in front, instep flat. Press the right palm in front of the right hip, fingers pointing leftward, and thread the left palm over the inner side of the right forearm and turn the palm over in front of the head, fingers pointing to the right and palm obliquely up. Look ahead. (Fig. 106)
   


Fig.107


Fig.108


Fig.109

(4) Land the left foot forward (slightly to the left), shift the weight forward, stand on the left leg, and raise the right leg to the front of the body, instep flat. Turn the right forearm outward, palm inward, thread it upward past the inner side of the left forearm, and turn the palm over so that it stops above and in front of the head (fingers pointing to the left and palm obliquely up). Drop the left palm and press it to the front of the left hip (fingers pointing to the right). Look ahead. (Figs. 107-109)
    Points for attention: While standing on one leg, the supporting leg should be slightly bent, and the knee should not be stiff and straight. Turn the waist gently while the right palm is lifted upward. When the palm is propped up above the head, keep the upper part of the body upright, raise the head upward and relax the whole body.
    19. Single Whip, Right
   


Fig110


Fig.111


Fig.112

(1) Move the right foot one step backward and bend the left leg to form the left bow step. At the same time, lower the right palm forward and downward, palm up, and extend the left palm upward and forward over the right forearm, palm down. Look at the left palm. (Fig. 110)
    (2) Shift the weight backward and pull both palms downward and backward together in front of the abdomen. The head follows the body's turn. (Fig. 111)
    (3) Turn the left palm over while moving it upward past the abdomen to chest level, palm inward, and at the same time turn the right palm over and raise it, palm forward and fingers on the inner side of the left wrist. (Fig. 112)
    (4) Shift the weight forward, bend the left leg forward, and turn the upper part of the body to the left. Move the left palm forward in a horizontal circle from the right to shoulder level, palm obliquely inward and fingers of the right palm on the inner side of the left wrist. The eyes follow the movement of the left palm. (Fig. 113)
   


Fig.113


Fig.114

(5) Shift the weight backward, toes of the left foot raised. Bend the left arm at the elbow and move the palm in a horizontal circle to the left and backward, palm up while the right palm turns. Look at the left palm. (Fig. 114)
    (6) Turn the toes of the left foot inward and keep the whole foot on the floor, weight shifted to the left leg. Press the left palm forward to the left as the left forearm is turned inward, and immediately change it into a hook. Turn the right forearm slightly outward, palm inward and place it at the bend of the elbow. At the same time, move the right foot back to the inner side of the left foot. Look at the left hook hand. (Fig. 115)
   


Fig.115


Fig.116

(7) Turn the upper part of the body slightly to the right, and move the right foot forward to the right (due west slightly by north), weight shifted forward to form the right bow step. Turn the right palm over slowly as the body turns and push it forward, fingers up to nose level and palm forward, right elbow facing the right knee. Look at the right palm. (Fig. 116)
    Points for attention: The bow step should be executed slightly to the northwest. Keep the chest drawn in and the elbows and shoulders relaxed. Do not stiffen the arms. They should not be fully extended to form a straight line. Push the palm in an arc while it is turned over and in coordination with the turning of the waist. Relax the shoulders and wrists when the exercise nears the end.
 

[PDF]Illustrated Exercises-Part III
 

Copyright©tcmdiscovery.com,Guilin Sino-western Joint Hospital Chinese Medicine Advisory Department

Study Service

Health Information

@2006-2013 tcmdiscovery.com All Rights Reserved.