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Waitankung Movement Description
3. SQUAT & THRUST

PURPOSE: To keep limbs supple, improve blood circulation, and increase stamina. The movement helps in enhancing the "The 12 Meridians" 【十二經脈】in your body.
調和週身運動，促進週身血液流暢，四肢舒展，精神抖擻 足如樹根，手如落葉，四肢輕利，老當益壯。

MOVEMENT STEPS:

  1. Feet stay apart, in parallel, wider than shoulder edges
  2. Bend the knees to form an armchair sitting position
  3. Extend the arms in front, chest height, wide as the feet, palms facing down with fingers slightly apart
  4. Turn palms to face each other and move them closer to about 2 to 4 inches
  5. Turn right hand to face up, then use the inner edge (the pinky side) of the right hand to press against the juncture of the left hand between the thumb and index finger ("tiger mouth") for 2 seconds
  6. With the back of the right hand touching the front of the left palm, rotate hands so that now the inner edge of the left hand touches the "tiger mouth" of the right hand. Press against the "tiger mouth" of the right hand for 2 seconds
  7. Make a reverse rotation, separate the hands, palms facing down,
  8. Lower the body to throw the arms backward as far as you can and stand up with body leaning slightly forward
  9. Lower the body to swing the arms forward to the front with the knees bent
  10. Repeat above (steps 4 - 9) nine times
  11. Remain in a sitting position (step 2 & 3), relax and wait for ch'i to flow to and from the hands and the shoulders. Your arms (or hands) will tremble as if electric current exists
  12. Repeat (steps 4 - 8) once, after throwing your hand to the back, lower them to line up with your sides with the palms cupped; relax and wait for ch'i to make your arms tremble
1）左腿向左側跨半步，雙足與外肩齊，身下蹲25度或45度如坐椅狀，後腦勺與脊尾 垂直，兩膝遙距對齊，兩足尖與兩足跟對正。
2）兩胳膊先平舉身前伸直，兩手背向上，十指張，但兩手背與肩平行。
3）遂即兩手腕翻轉，兩手心相對，提右手掌壓住左手虎口（大、食指間）計壓 兩秒，左手勿動，右手翻左手掌下，左手掌再壓右手虎口二秒，遂即兩手分開如前 狀，十指張，兩手心向下。
4）兩足蹬地，兩胯內開、兩胳膊稍直，兩手向身後甩去，此時俯身15度或45度， 低頭脖子直，兩膝稍直，復用兩足蹬地之力，將兩手甩回身前，身己復正如坐椅。
5）復再如(1) (2) (3) (4) 甩手方法前後甩手，前甩後甩算為一甩，計甩九次 即可。到第九次時，由身後甩到身前平舉，胳膊伸鬆直，兩手背與雙肩平行，十指 張，使先天氣由手兩胳膊而肩臂，狀如電流似在各胳膊迂迴流著，時間30秒（多少 不計），遂即右手掌再壓左手虎口，左手掌反是，兩手分開，兩手心向下，十指張， 蹬地向身後甩手。
6）兩手甩到身後伸鬆宜，十指張，握小球狀，使先天氣由手、胳膊、肩臂串流， 如波浪，一波逐一波，時間卅秒，身復正，左足收回與內肩齊。 本式前抖與後抖，初學者以30秒為原則，逐日延長 至一分鐘或更長，屆時自己酌量 可也。由於本式有強效暢通筋脈之效，如感覺痠痛，可放下續練預備式調整之。

NOTES: At the end of steps 11 & 12, if there is no feeling of ch'i, gently move the arms back and forth to encourage ch'i activation; but do not exert strength. In step 8, when squatting, try not to bent but keep body as straight as possible.

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