Method of Grasping the Energy in Chen Style Taiji

2. The Method of Grasping the Energy   
1) Stand upright with your feet together and toes turned outward slightly. Bend your knees and keep y6ur hips relaxed, sitting down a little from your hips. Keep your body upright and your head erect naturally. Keep your chest and chin in and lower your waist. Relax all parts of your body, with your arms by your side, in a natural stance. Breathe naturally and look forward. (Fig 3-9)

2) Raise your left foot, breathing in. Step diagonally forward with your left foot, breathing out as you go, to form a Bow stance shifting your weight onto the front (left) leg, whilst bending your right knee. Lift both arms forward and up in a circle. Eyes look forward. (Fig 3-10)

3) Change both palms into fists and at the same time shift your weight backwards in a circle. Imagine as if you are grabbing the energy, pulling it down and backwards. Look forward and breathe in. (Fig 3-11, 3-12)

4) Change both fists into palms and push forward in an upward circle. Breathe out. (Fig 3-13). Repeat this exercise from step 3 (Fig 3-11) 8 times.

Key to the movement:
You can repeat this movement on the right side as well, with the right foot stepping forward diagonally instead of the left. The rest of the movement is the same as above. The most important aspect of this movement is to shift your weight between your legs smoothly in a natural circular motion. Also let your Dantian connect with your Mingmen (the centre of your lower back) so that they work together, as a unit.
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