Upward and Downward-Inward and Outward

    UPWARD AND DOWNWARD

  1. In Horse Stance.
  2. The hands are just in front of you at navel level.
  3. Beat the Qi drum left, right, left, right between the heels.
  4. Slowly move the hands up and down, a very small movement, about 3 inches.
  5. The breath is long slow and even.
  6. During the upward movement of the hand, suck energy into the palms and forearms with the mind.
  7. During the downward movement of the hands, blow energy out of the palms with the mind.
  8. All the while the breath stays long slow and even, squeezing the sphincters on the inhales and relaxing them on the exhales.
  9. Coordinating this is always challenging.
  10. The electromagnetic field created by beating the Qi drum between the heels is what is being pulled up and down with the hands.
    INWARD AND OUTWARD

  1. In horse stance.
  2. Beat the Qi drum between the heels.
  3. The arms are stretched out at your sides at a 45-degree angle.
  4. Do not lock the elbows, and comfortably keep your fingers together.
  5. Slowly rotate the arms backward in very small circles.
  6. Breathing is long slow and even.
  7. While inhaling suck energy into the palms and forearms and up the inside of the legs.
  8. While exhaling, blow energy out of the fingertips.

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