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Long Yang Form
guides (text and animations)
part two:
moves 11-20 lift hands to grasp sparrows tail left
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| 11.
LIFT HANDS |
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Place your left foot down alongside the right - a shoulder
width apart. Shift 70% of your body weight into/over the right
leg. Lift the toes of your left foot (just an inch or so) and
pivot clockwise on the heel until the toes and knee point N;
then lower your toes to the floor. Soften your right hand.
Face directly N. Draw both elbows in towards your body and reposition
your hands to one each side of your head, palms facing each
other and with the fingers and wrists relaxed and 'soft'. Dip
your head/eyes a little (sink your neck into your shoulders)
and look (N) "peak-a-boo" style from beneath your
fingers. Your thumbs should be pointing over your shoulders
(S) with each hand held just a few inches out and away from
your temple.
Shift your body weight back into/over the left leg. Lower both
hands - a shoulder width apart - towards your thighs with the
palms facing each other. Raise your right leg until the thigh
is parallel to the floor with your toes hanging directly below
the knee, ankle relaxed and toes pointing downward.
Extend the left arm (a shoulder width from the other and at
waist level) outwards from your body with the thumb uppermost
and fingers pointing N. Extend the right arm a little further
than the left.
Maintain the hand/arm configuration as just described - "lift"
both hands simultaneously to about chest level. At the same
time, raise your right leg as described earlier.
Extend (but never stiff or locked) your right leg forward (N);
straighten it at the knee and hold it out at about 45° from
your hip. Keep your (right) foot held at 90° to the shin
and with the heel pointing down. Maintain the alignment of your
right leg/foot as described above and lower your right heel
to the ground by 'sinking' (bend the knee a little) into left
leg. Lower both arms - a shoulder width apart - towards your
thighs with the palms facing each other. Lower the toes of your
right foot and shift your weight forward (N) to your right leg. |
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| 12.
RETREAT SHOULDER/STRIKE WITH SHOULDER |
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Step back towards the SW with your left foot and place it
down with the toes pointing W. Shift your body weight 'back'
into/above your left leg. Turn your shoulders and then hips
anti-clockwise to finish with your shoulders aligned left/S
right/N.
Turn your head to face directly W. Raise your left hand and
position it at about shoulder height with palm facing downward
and the elbow relaxed beneath.
"Hold a Circle on your left hip": Scoop the right
hand across your body towards the elbow of the left arm to finish
palm up near your left hip - with your body weight/centre in/over
your left leg. Raise your right foot just an inch or so and
- leading with the toes - move it in a anti-clockwise arc across
the floor to finish parallel with your left foot - toes pointing
W and heel E. Shift your body weight from in/over the left leg
(S) to in/over the right (N). You are presently facing W.
Lower your left forearm in a downward clockwise arc and bring
your left hand, palm down, towards the inside of your right
elbow. Turn your head to your right to face directly N - looking
over your right shoulder. Incline to your right (N) at the waist
(the direction in which you now face with shoulders aligned
left/S right/N) and lowering it a little as you do so - "strike"
with your (right) shoulder - as if barging a stuck shut door.
As your right shoulder passes over your right foot (the moment
of strike) - turn your head to your left to face directly W
and begin to "separate" the (fore)arms: beginning
with your left hand placed on the inside of your right forearm
just beneath the elbow; and your right hand placed beneath your
left forearm on the elbow - "Separate the Arms": keeping
the forearms and then hands in light contact
with each other throughout; draw your elbows apart outwards
(left/S right/N) and gradually 'slide' your right hand (palm
up) out from under the left (palm down) hand.
Ensure that just for now 100% of your body weight/centre is
in/over you're your right leg and lower your centre by sinking/bending
the right knee. When absolutely certain that your centre is
over your right leg - begin to "Separate the Arms (as above)
and raise your body back up again by straightening your right
leg to upright - but never to stiff or 'locked' at the knee.
Raise your left leg until the thigh is parallel to the floor
with your toes hanging directly below the knee, ankle relaxed
and toes pointing downward. |
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| 13.
STORK SPREADS WINGS |
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Lift your left foot just an inch or so and reposition it
for now to alongside the right with the heel raised (Cat Stance
left). Bring the left hand, palm down towards your left hip.
Turn the palm of your right hand (rotate the wrist clockwise)
to face away from you and then raise that hand in an upward
arc to finish extended above your right temple, palm facing
W. Simultaneously, raise your body slightly and lift the left
leg until the thigh is parallel to the floor with your toes
hanging directly below the knee, ankle relaxed and toes pointing
downward. Bring your left hand at a point outside the left thigh,
palm down fingers pointing W.
Shift 100% of your body weight into your right leg. "Sink"
your entire body weight (or "centre") by bending your
right knee a little. Turn to face directly W. Turn your shoulders
and then hips anticlockwise to finish with your shoulders aligned
left/S right/N. |
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| 14.
BRUSH KNEE AND TWIST STEP - LEFT |
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Lower your left leg and place it alongside the right with
the toes only touching the floor (Cat Stance left).Lower your
right hand and reposition it to alongside your right hip. Raise
your left hand and position it at about shoulder level, fingers
pointing W with the palm facing up and the elbow relaxed beneath.
Still facing directly W, turn your shoulders and then hips clockwise
to align your shoulders, left/SW right/NE.
Keeping the wrist relaxed for now, raise your right hand and
position it at about shoulder level, fingers pointing W with
the palm facing down and the elbow relaxed beneath. Still facing
directly W, circle the left hand clockwise in an arc to the
right side of the chest and then continue it downward toward
the left thigh. Step W with your left foot and shift 70% of
your body weight into/over that leg.
Continuing along its downward and now outward arc, "Brush"
your left palm across (a few inches above) the left knee as
the step (as above) is made; coming eventually to rest just
outside the left hip, palm down and fingers pointing W. Extend
(never lock) your right arm to push/press W with the right palm.
Soften your right hand (relax your wrist and fingers) upon completion
of the push/press.
To conclude this posture and this phase of this sequence, briefly
shift 100% of your body weight into/over the left (leading)
leg. |
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15.
NEEDLE AT SEA BOTTOM |
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Lower your right foot to the floor and as you lower your
heel - shift your body weight back (E) to in/over your right
leg. Lift your left foot just an inch or so and draw it back
to reposition it for now to alongside the right with the heel
raised (Cat Stance left).
Allow both hands to fall to waist level and turn the palms to
face outward and away from your body with the palms facing NW
and fingers pointing down. With both arms extended, begin to
raise both hands upward with the fingers of your left hand pointing
SW and the right NE. The arms should remain straight as they
are raised above shoulder level. They will eventually come to
meet high above your head.
Throughout this posture your eyes should face directly W (whilst
the arms are raised aligned along the SW/NE diagonal). Do not
look upward during this phase of the
posture - and do not look down during the next phase. As you
raise your arms … lift the left leg with the toes hanging
directly below the knee. Lift your left foot to about the level
of your right knee and then extend the leg and point the toes
W.
Keeping the left thigh held parallel to the floor for now, relax
the rest of the left leg and allow the toes to hang again directly
beneath the knee. This 'token' (i.e. "form") kick
and relaxation of the raised leg should be completed just as
your hands come to meet high above your head. Your right arm
should be held fully extended above your head with the fingers
pointing upwards, the palm facing S and the thumb pointing over
your shoulder to E. Your left arm should be held above your
head with the elbow bent so that the palm of your left hand
comes to rest against the thumb of your right hand. Therefore,
your left hand should be aligned thumb down and with the fingers
pointing over your head towards N.
Straighten out the left leg again but this time hold it lower
with the ankle at right angles to the shin; toes up and with
the heel a few inches off the ground. Begin to lower the hands
together (left palm against right thumb) from high above your
head in an descending arc across your sight line and straight
down your centre-line to towards your shins. Keep your (left)
foot held at 90° to the shin and with the heel pointing
down.
Bend the right knee and sink into that leg and in so doing,
lower your left leg and place heel down - with the ankle still
held at right angles and with this (left) foot positioned a
short stride forward (W) of the right foot. Sink into the right
leg a deep as you are able and bring your hands down further,
passing your waist with the left palm down fingers pointing
N above the right held thumb up with the palm facing S. Take
the hands deeper down by tilting your upper body forward a little.
Keep looking directly W throughout (not down at your hands).
When as low (as you can comfortably) go, release the hands and
allow then to hang loose at the wrists with the fingers down
and with both palms facing the thighs. Keep your body weight
in your (bent) right leg.
With the hands still 'soft' circle them both, just once, anti-clockwise
- as if stirring a bucket of water or as if tracing the outline
of two small circles with your fingers which should for now,
remain pointing downwards. |
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16.
FAN THROUGH THE BACK |
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Keeping the arms parallel to each other, begin to raise
them both up in an
anti-clockwise arc to your right hand side (N). Your left hand
will pass by your right shoulder and your right arm will pass
upward outside of this - extended further to your right (N).
Raise your body up by straightening out your right leg and returning
you back to the upright position. Continue the upward arc of
both arms and bring them to shoulder height and held in front
of you a little with your hands above your elbows and palms
outward facing W.
When upright again, draw both hands in a little closer to your
shoulders (keep your elbows down) and briefly bring your left
foot closer to the right. (Cat Stance left) Step forward (W)
with your left foot and, keeping your elbows down, push both
hands outward at shoulder level with the palms also facing W. |
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17.
TURN, PARRY AND PUNCH |
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Draw your elbows in towards your body and reposition them
to beside your ears with palms facing outward. Lift your right
foot (just a few inches) and reposition it and reposition a
shoulder width from your left foot with the toes pointing NE.
Shift your body weight into/over your right leg. Begin to turn
your shoulders and then hips clockwise to face N with your shoulders
and hips aligned - just for now - left/W right/E. Lift the toes
of your left foot (just an inch or so) and pivot clockwise on
the heel until the toes point as far E as you are able; then
lower your toes to the floor. To execute/perform this phase
of this posture the player must perform a 180° turn to 'about
face' from E to W.
As your eye-line turns to facing N and your hips and shoulders
become aligned left/W right/E - begin to extend both arms outward
to push W with the left hand - fingers pointing up and E with
your right - fingers pointing up. Extend (push out) the arms
in line with the shoulders as you shift your body weight into
the left leg. Lift the right thigh parallel to the floor, bring
the toes up and take a stride and face directly E.
Place the right foot down toes pointing E and shift your body
weight into/over the right leg.
Relax/soften your wrists and allow the palms face downwards.
Scoop both arms downward in wide arcs and bring your hands to
just below waist level with the palms facing each other.
Turn your head to your right to face directly E - over your
right shoulder. The right hand must now be circled 360°
past your left hip and up again past your left shoulder. As
this right hand passes eye level and begins to descend through
the last 90° of its circle; make a loose fist and turn the
knuckles to face E. The loose fist is used to strike in a downward
arc.
When this right arm is extended outward at about shoulder level,
release the loose fist and allow it to fall to beside your right
thigh. As your right hand circles 360° (as above) the left
must travel 180°.
Within the last 20° of theat 180°arc of the left armthe
left hand turns anti-clockwisefrom palm-inwards, thumb facing
N to palm-outwards, thumb facing S; in a downward arc towards
your left hip and then upward towards your right shoulder. At
the top of this upward arc, turn your palm away from you to
point E. |
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18.
STEP FORWARD, DEFLECT DOWNWARD, PARRY AND PUNCH |
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Shift your body weight into/over the right leg and step
diagonally forward (NE) with your left foot to align your shoulders
left/NE right/SW. Relax/soften your left hand so that the palm
faces up and finger point E.
Sweep your left hand clockwise (leading with the 'chopping'
edge) in an outward arc to the right side of the chest. Continue
in a downward inward arc toward the left thigh, brushing your
left palm across (an inch or two above) your left thigh as you
step diagonally forward with your left foot (as above).
Continue this clockwise semicircle with your left hand/arm and
to position it extended outside of your left hip; finger pointing
diagonally downward. Scoop your right hand across your thighs
and position that arm to parallel with the left arm, fingers
pointing diagonally downward.
Upward Block: Rotate your upper body anti-clockwise to align
the shoulders and hips left/NW right/SE. Pivoting at the elbow,
sweep the right forearm in an upward clockwise arc to block
or deflecting incoming.
Twist Step: Keeping your body weight in the left leg for now,
lift your right foot and reposition it a half pace ahead of
the left - with the toes pointing SE and the raised heel pointing
NW.
Turn your shoulders and then hips clockwise to align your shoulders
left/NE right/SW. Still facing E, raise your left heel and bend/sink
into that leg. Lower your right heel and shift 70% of your body
weight into/ that leg. Position your left kneecap to come to
rest against the rear of your right knee. You will find a little
hollow there to nestle into.
Parry: From its position beside the left hip, turn the palm
of your left hand to face E and commence a wide outside arc
across your sight line to finish with that (left) arm extended
across your chest with the palm facing in towards your right
shoulder; fingers pointing S.
Turn your shoulders and then hips clockwise to align your shoulders
left/E right/W and hips left/NE right SW. Position your right
hand behind your right thigh with that arm hanging relaxed from
the shoulder down. Your eyes should remain facing directly E
throughout all phases of this posture.
Punch: Pivot your left forearm clockwise at the elbow to position
it across your body at about waist level with the palm facing
you - elbow pointing N, fingers pointing S and your forearm
held parallel with the floor. Position your right hand to waist
level and form a loose fist. Keep the elbow close to your side.
Step E with the left foot and shift 70% of your body weight
into/over that leg. Punch forward with your right hand, forming
and making the fist 'harder' as it travels beneath your left
forearm.
The left forearm, held in the alignment and position as described
above, marks the midway point in the travel of your right hand
and thus the midway point in the forming of the fist. As the
punch is delivered pivot your upper body anti-clockwise until
your shoulders are aligned left/N right/S |
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19.
APPARENT CLOSURE AND PUSH |
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Shift your body weight back into/over your right leg.
Release the right fist and bring the right hand (under the left
arm) toward the left shoulder.
Lift the toes of your left foot (just an inch or so) and pivot
anti-clockwise on the heel until the toes and knee point NE.
Turn your upper body anti-clockwise to align your shoulders
and hips left/NW right/SE.
Keep your right arm outstretched and lift it a little higher
as you turn your body so that whole of the arm, including the
fingers point up to your top left (high NE). The palm of your
right hand should face NW. Look up towards your right hand -
which is by now positioned high on your hand side.
Slide your left hand (palm inward) inside the right forearm
to your shoulder. Then slide it (like a snake) under the right
armpit and up the shoulder finishing fingers up and palm facing
away from you (SE). With your weight still in the right leg
and with the toes of the left foot raised off of the ground,
pivot on the left heel and turn you body clockwise to return
to face E with shoulders and hips aligned again left/N right/S.
As you turn to the right point your right elbow S and draw the
right arm and the hand further in that direction out from under
the left forearm - which has remained in position with the palm
(of the left hand) facing E. Turn the right palm outward, so
that both palms now face E at shoulder width apart and at shoulder
height.
Bring your left foot (back) to alongside the right with the
toes only touching the floor. (Cat Stance left) Step E with
your left foot and shift 70% of your body weight into/over that
leg. Push both hands forward from the shoulders; elbows bent
and close to your sides. |
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20.
GRASP SPARROWS TAIL - WARD OFF LEFT |
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Shift 70% of your body weight into/over your left leg.
Raise your right foot (just an inch or two) and, leading with
the toes, sweep your right foot forward in an arc towards
your left foot and reposition it beneath your right shoulder
paralell to the left foot and with toes facing E. Draw your
right hand in towards your body and position it palm down
at about shoulder height. Lower your left hand in an outward
and then downward arc to finish palm up near your right hip.
(Hold a Circle - on your right hip), and shift 70% of your
body weight into/over your right leg. Lift your left foot
a few inches and reposition it to alongside the right with
the heel raised (Cat Stance left)
Turn your shoulders and then hips anti-clockwise a little
to ensure that you now face directly N with your shoulders
and hips aligned left/W right/E. If necessary, pivot anti-clockwise
on the ball of your left foot to ensure that the toes and
knee of that foot/knee point directly N (Cat Stance left).
Shift 70% of your body weight into/over the left leg.
Lift the toes of your right foot (just an inch or so) and
pivot clockwise on the heel until the toes and knee point
NE; then lower your toes to the floor.
Hold a Circle: Raise the right hand, palm down, to about shoulder
height. Scoop the left hand up in a curve towards the elbow
of the right arm to finish palm up near your right hip. Shift
70% of your body weight into/over the right leg.
Cat Stance left: Lift your left foot just a few inches and
reposition it to alongside the right with the heel raised.
Still facing N - turn your shoulders and then hips clockwise
to finish with your shoulders aligned left/NW right/SE. With
your left heel still raised, pivot anti-clockwise on the ball/sole
of your foot to position the toes and knee to also face directly
N.
Step N with your left foot and shift 70% of your body weight
into/over that leg.Raise your left arm in an upward and outward
diagonal N to shoulder level, palm up. Move the right hand
first forward a little with palm outward and then inwards
towards your right hip in downward diagonal arc. As the hands
approach each other make them a little harder (stiffen the
fingers) with each becoming hardest as they pass each other
midway (right above/left below) and soft again upon completion. |
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