Form 6. White Crane Spreads Its Wings

Transfer the weight to the right leg and turn the body to the left and turn the left toes out, change the right hook hand into a palm and rotate the arm clockwise. Bring the left arm to the centre until both arms cross in front of the chest. Keep the left palm facing to the right with the fingers up and the right palm facing up with the fingers pointing forward. Eyes look forward and right. (Figure 4-29)

Turn the body to the left further and transfer the weight on to the left leg. Step the right foot forward diagonally. Rotate the right arm to chest centre and apply "warding-off" strength. (Figure 4-30)

Turn the body to the right and transfer the weight to the right leg. From having both arms crossed and centered in front of the chest press the left palm down to hip level just above the left knee with the palm facing down. Simultaneously, push the right palm up to the forward right of the head with the palm facing out. Both of the arms form a circular structure. Draw the left foot to the forward-left of the right foot with the toes touching the floor. Eyes look forward. (Figure 4-31)

Key Requirements to the Movement:
Keep the stepping light and the left foot in an “empty stance” with no weight on it .Keep the head erect, shoulders relaxed and body upright. Breathe in at the start and breathe out at the end.

Form 7. Walk Forward Diagonally
Keep the feet stationary and turn the body to the left. The left palm moves back and rotates clockwise whilst the right palm circles left and rotates clockwise. Keep the shoulders relaxed and the elbows down. Eyes look forward left. (Figure 4-32)

Key Requirements to the Movement:
The waving and rotating of the arms should be led by the body with a quality similar to wind lightly swaying the branches of a tree. Breathe in during this movement.

Put the left heel down on the floor and transfer the weight to the left foot whilst turning both the body and the right toes to the right. The left knee is bent and turned in slightly. As the body turns right, the left hand circles to  the centerline of the body in line with the nose and with the palm facing right And the fingers up. At the same time, rotate the right palm counter clockwise and press down to the right side of the thigh in a circle with palm facing down. Eyes look forward left.(Figure4-33)

Key Requirements to the Movement:
Use the waist as a central axis and keep the head erect and the crown lifted. Breathe out during this movement.

Transfer the weight to the right leg and raise the left foot with a bent knee. Push both palms to the upward right with "warding-off " strength. Eyes look forward left. (Figure 4-34)

Key Requirements to the Movement:
As both palms push up, sink the body down slightly and root all the weight in the right leg, with relaxed hips and bent knees. The upper body should be coordinated with the lower body. Breathe in during this movement.

The body sinks further and the left foot takes a large step diagonally forward, sliding the inside heel along the floor with the toes up. Hold both arms up with "warding-off" strength throughout. Eyes look forward left. (Figure 4-35)

Key Requirements to the Movement:
As the left foot steps (diagonally forward), push both arms up with "warding-off" strength and sink the waist. The upper body should coordinate with the lower body. Breathe out during this movement.

As the body turns to the left, transfer the weight on to the left leg and rotate the left arm clockwise. Press the left palm down in a circle (just) below the left knee whilst rotating the arm in a clockwise movement. Push the right palm out and back whilst rotating the arm clockwise and then bring the hand back to be level with the ear rotating the arm counter clockwise with the palm facing into the face. Eyes look forward left. (Figure 4-36)

Continue to turn the body to the left and keep the weight on the left leg. Close the left hand to form a Goushou (five fingers closed together to form a hook), then raise the Goushou to shoulder level in an arc. The right palm pushes to the front of the chest. Eyes look forward. (Figure 4-37)

Key Requirements to the Movement:
Use the wrist to lead the movement when lifting the left Goushou.

Turn the body to the right and push the right palm forward, and then to the right in an arc. Keep the shoulders and hips relaxed, with the chest in, knees bent, and waist and elbows sunk down. Eyes look forward.(Figure 4-38)

Key Requirements to the Movement:
The posture requires an upright, loose and open body with the legs forming an arch shape. The head is erect and the strength is held with mental awareness. Both the arms and feet should be located in a diagonal direction. This is called the Centralized Body Posture. Breathe out during this movement.

Form 8. Brush Knee

 

The body sinks down with relaxed hips and knees bent whilst the left Goushou reverts to a palm. Push both arms down in a circular motion to bring them close together with the left arm rotating counter clockwise and the right arm clockwise. Both arms are located above the left knee with the right palm to the inside of the left forearm. The weight remains on the left leg and the eyes look forward and down. (Figure 4-39)

Key Requirements to the Movement:
Prior to pushing both arms down, both hands are lifted up in outward circles. As the body sinks down both arms push down in a closing movement as if pushing against water with