Step 6a: 棚,挤,按 (Ward off, Press and Push down)

1. Relax your left leg by bending at the left knee.
2. Then turn the waist anti-clockwise. This will straighten your right leg at the knee as if like you are sitting backwards. As you turn, both your hands will also be moving in a coordinated manner - the left hand will be lowered slowly towards your left side with the left palm turning outwards as the left arm is lowered. When it stops (momentarily), the left palm will be facing the front. At the same time, the right hand, moving at a slower pace, will be stretching slightly towards the front of the body, starting with the straightening of the right wrist. At the momentary pause, the right fingers should be pointed straight in front of the body with the right elbow bent and pointing to the ground.
3. Continue sinking more weight on your left leg and the recoil will now cause the waist to turn clockwise instead, towards the right again. Feel your right knee bending as you start to shift some weight onto your right leg. At the same time, feel your left lower arm flexing up in a clockwise manner (with pivot at the elbow joint but no movement of the upper left arm) such that the left palm circles 270 degrees to land on your right lower arm which is folding in towards your body (pivot being at the right elbow joint and the right palm turning to face upwards).
4. At the end of this move, you should be facing right, both knees bent and balanced on both legs (right foot in front, right toes pointing straight to the front, left foot pointing 45% to the left) with the two arms folded in front and touching your chest, meeting at the wrists. The left arm is above the right, left palm facing down and right palm facing up. The two elbows should be pointing to the ground and there should no gap at the wrist area.
5. Sink down and at the same time, relax your shoulder joints. The sinking will invoke the recoil and this 'Gong Tui' (躬腿) effect from the sole of the feet up through the shoulder joints will instead lift up both arms slightly, roll both your folded arms upwards and outwards, keeping the two elbows pointing to the ground, until the left palm is facing outwards, right palm facing inwards and the two palms lightly holding the two arms.
6. Sink more weight on your left leg, bending further at the left knee and straightening your right knee by tucking deeper in at your hip joint (胯) at the right side. At the same time, continue to relax the shoulders, loosen the holding of both palms, tilt the right fingers downwards (at the right wrist) on the outside of the left arm and at the same time, roll the left arm up and outwards to the outside of the right arm. Feel both lower arms opening out with the hinges at both elbow joints until they are parallel to each other and staying horizontal. Both elbows should continue pointing to the ground and both the upper arms are not lifted at all.
7. At the pause, both lower arms should feel extremely heavy, yet soft to the touch, even though they are held horizontally.
8. Next, sink more weight to the front, onto the right leg. But do not be seen as shifting your body forward. At the same time relax the shoulder joints and this will sink both elbows and lift both palms up. Invoke the 'Gong Tui' (躬腿) and the recoil up through the left leg will propel both palms to turn outwards and push out.
9. Sit down, again sinking more weight on the left leg, bend more at the left knee and tuck in deeper your hip joint (胯) at the right side and straightening the right knee. Simultaneously, relax the shoulders, lower both the palms (still facing outwards and down) with the hinge being at the elbows, until both lower arms are horizontal and parallel to each other.
10. At the end of this move, you should be facing right, sit and balanced on both legs (right foot in front, right toes pointing straight to the front, left foot pointing 45% to the left) with the two arms folded in front and touching your chest, meeting at the wrists. The left arm is above the right, left palm facing down and right palm facing up. The two elbows should be pointing to the ground and there should no gap at the wrist area.
11. Sink down and at the same time, relax your shoulder joints.
12. The sinking will invoke the recoil and this 'Gong Tui' (躬腿) effect from the sole of the feet up through the shoulder joints will instead lift up both arms slightly, roll both your folded arms upwards and outwards, keeping the two elbows pointing to the ground, until the left palm is facing outwards, right palm facing inwards and the two palms lightly holding the two arms.
13. Sink more weight on your left leg, bending it further down at the left knee and straightening your right knee by tucking deeper in your hip joint (胯) at the right side. At the same time, continue to relax the shoulders, loosen the holding of both palms, tilt the right fingers downwards (at the right wrist) on the outside of the left arm and at the same time, roll the left arm up and outwards to the outside of the right arm. Feel both lower arms opening out with the hinges at both elbow joints until they are parallel to each other and staying horizontal. Both elbows should continue pointing to the ground and both the upper arms are not lifted at all.
14. At the pause, both lower arms should feel extremely heavy, yet soft to the touch, even though they are held horizontally.
15. Next, sink more weight to the front, onto the right leg. But do not be seen as shifting your body forward.
16. At the same time relax the shoulder joints and this will sink both elbows and lift both palms up.
17. Invoke the 'Gong Tui' (躬腿) and the recoil up through the left leg will propel both palms to turn outwards and pushes out.
18. Sit down, again sinking more weight on the left leg, bend more at the left knee and tuck in deeper your hip joint (胯) at the right side and straightening the right knee.
19. Simultaneously, relax the shoulders, lower both the palms (still facing outwards and down) with the hinge being at the elbows until both lower arms are horizontal and parallel to each other.