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.