Step 14: 进步搬拦捶 (Step forward, Deflect Downward, Parry and Punch)

1. Sink and sit back onto the right leg and straighten the left knee.
2. Next, turn the body 15 - 20 degrees to the left (anti-clockwise) by initiating the turn from the waist. As you turn, using the left heel as pivot while turning your left toes, feel your right palm twisting clockwise while your left palm twists in an anti-clockwise manner until both palms are facing each other (Taiji Yingyang in play again). Note that the left palm is twisting besides the left thigh while the right palm will be right in front of your chest, about 30 cm away.
3. Then bend your left knee as you shift your weight forward onto your left leg.
4. Continue shifting more and more weight onto your left leg as you lower your left foot until the whole sole is flat on the ground while you raise your right heel using your right toes as fulcrum. (Notice again the Taiji Yingyang play - firstly right sole flat on ground with left heel on the ground and now left sole flat on the ground and right toes touching the ground). At the same time, feel your right palm being lowered and twisting anti-clockwise slightly until it is facing the ground. You will feel your left palm twisting anti-clockwise too until it is facing skywards (Yingyang once more). Synchronise all these movements such that when your left sole is flat on the ground, your right toes are lightly touching the ground and both your hands are in front of you, fingers pointing at an angle downwards, left palm facing up, right palm facing down.
5. Continue sitting forward onto your left leg until you are completely balanced on it.
6. Next, simultaneously lift both your hands and the right leg forward by bending at the knee. While lifting your right leg, turn your body clockwise at the waist which will lead your right foot to twist clockwise so that when you step forward, you land your right foot such that the toes are pointing to your right. As you turn your body, you should feel both your palms twisting clockwise until your left palm is facing right and your right palm facing upwards. Bear in mind that this action must not be seen as 'bobbing' your whole body up and down. You only lift your right leg by bending the knee and as you land your foot down, you do not straighten up.
7. Once the right foot lands, invoke the 'Gong Tui' (躬腿) from your left leg by lifting your left heel and turning it clockwise, with pivot on the left toes. This will turn your body furthermore in a clockwise manner to face the right. At the same time, feel your left arm stretching forward (with palm still facing the right and at chest level) and your right palm being pulled backwards (palm facing up) and brushing along the right side of your waist.
8. Sit and stabilise on your right leg until you are completely balanced on it.
9. Shift your left leg one step forward and slightly to the left. As you land, continue to shift more weight onto your left leg. Sit and stabilise so that you can turn your right toes anti-clockwise until they are pointing at an angle of 45 degree to the right. While you turn your right toes, feel your right palm turning in towards your body and clench lightly into a fist, thumb on top and clench down outside the folded fingers whereas your left lower arm turns clockwise until your fingers points up, slightly bent at the wrist.
10. Ensure your body is now upright and facing straight to the front (or the original left); left leg in front, left toes pointing to the front and your right leg behind, right toes pointing at a 45 degrees angle to the right.
11. Stabilise and invoke the 'Gong Tui' (躬腿) from your right leg, manifesting into your right fist punching forward and your left palm sliding back along the lower right arm till the right thumb reaches the inner side of the right elbow.