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1. Start with narrow stance (fist apart at the instep, 15' toe-out)

2. Sit vertically.

3. Shift weight 100% to one hip (A).

4. Pick up the knee of (B) {in a manner similar to ‘raise hands’ where the ‘lifting point’ is the knee, the lower leg ‘hangs’ from the knee, ankle flexed (w/o tension) foot hanging down, big toe barely touching ground.

5. Slide (B) the heel out to full extension w/o stepping (almost like a short kick), bring the toes in (towards the knee) as far as possible w/o tensing knee or foot, when the (B) leg is fully extended the heel will be about ½ inch above the ground, drop the heel down. Weight is still 100% on one hip (A)

6. Release (B) from qua down, through knee and lower leg until toes are on floor, no bobbing, weight is still 100% on one hip (A).

7. Slide (B) knee out, start a weight shift onto (B), this is a translation forward, keep going until the start feeling ‘binding’ in (b) qua, start straightening (A) nutating {on (B) qua}, until (B) carries 100% of the weight, and (A) is straight. You’ll find yourself in the infamous ;-} Wu lean forward.

8. While keeping the lean, drop (A) knee until it ‘hangs’ from it’s qua almost touching (B) knee, (A) big toe barely touching ground, (B) still carries 100% of the weight, you’re still in lean forward.

9. Counter nutate so as to ‘sit on the pelvis’, (A) big toe barely touching ground, (B) carries 100% of the weight. This places you in a mirror image of 4.

10. == mi 5

11. == mi 6

12. == mi 7

13. == mi 8

14. == mi 9

repeat as needed, it's amazing what it does for leg, qua & yao development.

mi == mirror image

Enjoy.

David L.