Form 0ne：
Raise Up and Press Down
Preparatory Stance(no movement)
Stand naturally with legs straight and feet together pointed forward．
Head and neck aye erect，chin slightly down，tip of the tongue on the roof of the mouth just behind the front teeth．Lips and teeth are(gently)closed，chest and abdomen relaxed， shoulders and arms relaxed and arms hanging straight down． The hands gently touchthe outside of the legs． Concentrate on what you are doing． Have a calm and atural expression on your face and look straiSht ahead．(Fig．1)
1．Move Left Foot to the Side
Arrows indicate the next move．Solid lines are for the right side and dashes for the left．
Move your left foot 1ighdy to the left into Commencing Stance．The twofeet are parallel to each other， shoulder width apart and pointing straight forward with the weight equal on both legs．(Fig．2)
2．Raise Both Arms
Graduall raise both arnls to shoulder level,keeping arms even with eachother，shoulder width apart and extended naturally.The elbows should be slightly dropped and the palms should point downward， fingers pointing forward and slightly lower than wrists．(Fig．3)
3．Bend Knees and Press Down
As you keep your upper body straight，slowly bend both knees，keeping the weight distributed equally between the two feet．At the same time move the hands toward each other(bending the elbows)till they are 20-30cm．(8-12in．)from your chest，and press them down till they are in front of the hips．Look slightly downward following the movement of the hands．(Fig．4 and 4a)
4．Turn Palms Up and Lift
Keeping the torso erect gradually straighten the legs． At the same time turn the palms upward with the fingers pointing toward each other andgrsduslly aise the hands．(Fig．5)
When they reach face level turn the palms outward and upward as you continue to raise them until they are pushing directly upward．(Fig．6)
The arms are straiSht but the elbows aren't locked，the palms point upward，and the fingers still point at each other． The eyes follow the movement of the hands．(Fig．7)
Pople with high blood pressure should only raise their arms slightly above head level as shown in Fig．8，and then lower them as in Figs．9&10．
5．Turn Wrists and Press Down
Turn the two arms，drop the shoulders，both palms turn downward fingers still pointing at each other．
Gradually lower the hands until they are in front ofthe hips．(Fig．9)
Then turn the hands to the sides and downward so that they gently touch the sides of the legs． Look straight ahead．(Fig．10)
Movements 2 to 5 are the first set．This set may be repeated three to six times．
Form 2
Open and Close Hands
1、Commencing Stance
This stance is same as in Raise Up and Press Down.(Fig.11)
1. Small Open Hands
Slowly raise both arms to the front until they are at an angle 45 degrees from the body. Both palms should be turned toward each other so the laogong points (the acupuncture points near the cente of the palms)point toward each kther .Stand naturally.(Fig.12 and 12a)
Bend your elbows so that your hands are gradually briught up to shoulder level with the fingers pointing upward .As you do this move your arms a little wider apart than your shoulders .Look straight ahead .(Fig.13)
2. Small Close Hands
Keep your torso straight ,bend your knees slowly ,keeping your weight solidly balanced on both legs .At the palms toward each other till they are a head`s width apart .Palms still face each other and fingers are still pointed upward .The gaze is between the palms .(Fig .14) 3. Big Open Hands
Your torso should still be straight .Gradually stand up .As you do this your other with the palms turned toward you .(Fig .15)
Gradually open your arms till they are spread out in a big wide curve ,as if you were holding a huge ball .Look straight ahead .(Fig .16)
4. Big Close Hands
With torso straight ,gradually bend both knees keeping your weight evenly between the two legs .At the same time press the two inwar toward each other till they are a head`s width apart .Keep looking between the two palms .(Fig .17)
5. Returm to Commencing Stance
With torso still straight gradually staighten your legs ,at the same time turning your palms slowly downward ,and pressing down till your hands are by your hips .Then turn the palms inward and point them downward as they are brought agsinst the sides of the legs .(Fig .18)
Movements 2 to 6 are the second set .You may repeat it three to six times.
Form3 Presenting the Ball
1. Commencing Stance
The same as in Raise Up and Press Down .(Fig.19)
2. Left Empty Stance and Turm Palms Upward
Shift weight slightly to the left leg .turn the right root inward about 45 degrees ,then shift weight to the right leg and bend your right knee .Turn your body 90 degrees to the left and step out with the left leg naturally straight ,heel down ,toes pointing upward .At the same time turn the two arms outward turning the palms upward beside the waist and look in the direction your body is turned .(Fig .20)
3. Present the Bell on the Left Side
Shift your weight forward onto the left leg Which should be naturally straight ,push forward with the right leg till right foot is on tiptoe .The weight should be solidly on the left foot .At the same time out both arms with the palms turned till the palms are at head height .Keep the arms shoulder width apart and your palms turned pward .Follow the movement of your hands with your eyes .(Fig .21)
4. Sit Back and Withdraw Hands
Bend your right knee and shift your weght back onto your right leg .The left leg is naturally straight with the heel down and the toes up ,in an empty step .At the same time turn your palms inward so the palms face each other ,and bend your arms to draw them down to belly height .Follow the movement of your hands with your eyes .(Fig.22)
5. Rignt T-step Holding the Ball
Pivot on your left heel and turn your left foot inward Bend the left knee and shift weight to the left leg .Move your right foot beside your left fool to form a “T-step”.At the same time turn your body to the right and turn your arms so they are in front of your body in the posture called “ holding the ball ”with the left hand above the right ,palm pointing down ,and the right hand near the belly with the palm pointing up.Your eyes the mvement of the left hand .( Fig . 23)
The above description is for presenting the ball on the left side .The next set of moves is for presenting the ball on the right side .It is the same except for being toward the opposite side .
6. Right Empty Stance Turn Palms Upward
Turn your upper body to the right .Your right leg moves a half-step to the front with the heel lightly touching the ground .At the same time both arms turn utward .The hands move to the sides of the waist with the palms upward .Look straight ahead .( Fig . 24)
7. Preaent the Ball on the Right Side
Move your weght forward until is solidly on the right leg which is naturally straight .Your left pushes your body forward so the left heel lifts off the ground and the foot is on tiptoe .At the same tine you stretch out your arms and both palms rise to head level.The hands are shoulder width apart and the palms are turned upward .( Fig . 25)
8. Sit Back and Withdraw Hands
Shift your wight back solidly onto your left leg ,knee bent . The right leg is naturally straight in rfont of you in an empty stance ,heel on the ground ,toes up .At the same time both arms turn inward ,palms facing each other .Bend the elbows to bring the hands down to waist height . Look between the palms .(Fig.26)
Left T-step Holding the Ball Right leg pivots on the right heel turning the right foot inward sa you shift weight onto it. Right knee is bent.Left foot moves beside the right foot, toe down in T-step .At the same time turn body to the left and hold the ball ,right hand on top palm down and left hand on the bottom with palm up as if holding a ball .Eyes follow the movement of the right hand .Presenting the Bell Left and Presenting the Ball Right is one sequence as described in movements #2 through #7.The whole sequence of left and right Presenting the ball ,may be repeated three to six times .
9. Return to Commencing Stance
From presenting the ball right , move your weight back to the left which becomes solidly weighted .The right leg turns inwards ,both feet are parallel to each other and shoulder width apart .At the same time turn your body and arms to the left till they are facing the front .(Fig.27)
Slowly press the hands down and move them to the sides of your legs as in Commencing Stance.(Fig.28)
