Waitankung Movement Description
12. CRANE WALKS (The Big Steps)

PURPOSE:
To strengthen the legs, joints and backbone as well as to improve circulation.
調和兩胯關節，腰脊活動，促進週身氣血流暢，中老年人常習本功，筋骨勁強， 全身關節清利，對健康卻疾延年，大有助益。

STEPS:

  1. Stand with two feet in apart in parallel, in a distance wider than the edge of the shoulders
  2. Bend the knees low, left foot step one more step to the left, but two feet maintain parallel
  3. Open arms in front away from the hips with the back of the hand face the front and fingers apart, index fingers slightly sticking out
  4. Shift weight to the left, lift the right knee up to the waist level, toes down, and step forward a big step flat-footed light and gentle; keep head, neck and body in a strainght vertical line
  5. Shift weight to the right, lift the left knee up to the waist level, toes down, and step forward a big step flat-footed light and gentle; keep head, neck and body in a strainght vertical line
  6. Stop after 7 steps
  7. Turn palms to face the front. Walk backward, bend right knee, right leg supports body, keep left leg straight to retreat, heel leads
  8. Retreat in the similar manner, stop after the for 7th step
  9. Repeat this back and forth big walking" 3 to 4 times
1）兩足跨出左右兩步寬，身下蹲25度，身中正，收住尾閭，兩胳膊垂兩腿側鬆直， 兩手背向外，十指張垂地，兩手背向外，但兩手食指稍外出，頭頂住，舌抵上顎， 微叩齒，目前視，耳聽自然呼吸。
2）提右膝，膝與大腹齊平，右足尖下垂與足腕垂直，此時左腿下坐（實），右 足向身前右側平腳落地（如樹葉落地），足尖足跟對正。
3）左膝提起與大腹齊平，左足尖下垂與足腕垂直，此時右腿下坐（實），左足 向身前左側平腳落地（如樹葉落地），足尖足跟對正。
4）如此向前邁行仙鶴步至第七步時落右足，遂即兩手背翻向前，退左足，對正。
5）如此向前邁行仙鶴步至第七步時落右足，遂即兩手背翻向前，退左足，左膝 直著退步，落地時膝蓋曲云7d，再退右足，膝蓋宜，落地時曲弓，惟係兩足仍保持 兩步寬距離，不能縮小，仍退到第七步左腿止，始休息散步。

NOTES:
The foot when touching the ground from a hoist position should be as light as a falling leave. It is important to to maintain a pleasant mood during the whole movement.
動作和步伐保持輕盈﹐心情愉悅﹐做到 "步如落葉浮地上﹐臉似嬰兒笑呵呵".



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