146 Bring the left arm out relaxed, keeping the hand closed as a fist.

147 Shift your weight toward the right leg as you turn toward the left stance. The left arm is brought up so that the forearm lies horizontally.

148 Complete the turn into the left stance and simultaneously the left arm forms a LAN SAU with the hand closed as a fist held horizontal. Tension throughout the left arm and stance concentrates the energy into the LAN SAU.

149 Hold the LAN SAU position and your stance as you begin to lift the left leg off the floor. There must be no movement or shift of balance in your stance as the foot is raised; this is only possible if the right leg, meaning that your stance is correct, supports your total body weight.

150 Maintain your stance and arm positions as you lift the left leg straight up without bending at the knee. Turn the foot so that the toes point out and concentrate the kicking energy, in the last few inches focusing through the heel as a LIFTING KICK.

151 Drop the leg down controlling its descent, just before the foot touches the floor; push off the right leg to step into a LEFT FORWARD STANCE. As soon as you initiate the step to the left, the arms change to form a right TURNING BONG SAU and left WU SAU, facing forward. Hesitate in the stance and arm position to allow you time to correct any errors before continuing; it also defines the movement showing an understanding of technique.

152 Relax the arms down rotating the forearms so that the palms face up.

153 The forearms cross at the wrist with the left arm on top and come to rest at waist level; the elbows are in a natural position at the side of the body, in a sort of DOUBLE LOW TAN SAU position.

154 Lift the left foot slightly off the floor and push off the right leg, simultaneously flicking the arms up into the right TURNING BONG SAU and left WU SAU positions, feel that the energy generated in the step is derived from the large muscles of the leg, using the heel to drive off, not the toes as this would lead to a loss of energy through the ankle. When the left foot lands the whole of the sole contacts at the same time, not the heel then toe or toe then heel, this creates instantly a stable platform to drive off or for a change in direction if necessary.

155 The rear leg is quickly brought up so that once again it is supporting the whole body weight; once the stance and posture are stable relax the arms down into the double CROSSED LOW TAN SAU position. Hesitate and check position and posture.

156 Lift the left foot off the floor and step out keeping the right foot flat on the floor, concentrate on pushing off the heel.

157 As soon as the step is initiated return the arms to the right TURNING BONG SAU and left WU SAU positions as a rapid movement without tension while you bring the right leg up to support and so complete the step.

158 Relax the right arm down from the TURNING BONG SAU by dropping the elbow as you turn the upper body to face left. The left hand begins to draw back from the WU SAU toward the rest position.

159 When the elbow drops the wrist maintains its level and the hand closes to a fist. When your upper body completes the turn the forearm finishes its movement across the chest, coming to rest on the centreline the energy expressed throughout the forearm, the best way to think of this movement is as an OUTERGATE ENERGY that can be used defensively or offensively.

160 Turn to the forward neutral stance, weight equally distributed, the right hand opens and becomes vertical, fingers straight, thumb bent with the wrist remaining on the centreline while the elbow drifts out to the outergate boundary. Tension is applied in the last few inches as a JAM SAU energy. The left arm remains in the rest position at the side of the chest.

161 Maintain the right arm position and bring the left hand out with the palm up so that the left wrist lies on top of the right wrist, the fingers of the left hand point directly forward out along the centreline.

162 Thrust the left hand out as a palm up BIU GEE, energy expressed in the fingertips in the last few inches, while the right arm returns to the rest position.

163 Pull the fingers back toward the body creating tension in the forearm and slowly execute a HUEN SAU.

164 Continue the HUEN SAU with tension until the arm reaches its natural stop point and relax.

165 Once the tension is relaxed the hand is closed as a horizontal fist.

166 Pull the arm back to the rest position at the side of the chest.

167 The sequence is now repeated on the opposite side. The right hand is brought relaxed with the hand closed as a fist. Your weight is shifted onto the left leg as you begin to turn toward the right stance.

168 When the turn into a right stance is completed the right arm simultaneously forms a LAN SAU with the forearm horizontal and square onto the chest. Understand the tensions involved in the arm and the stance to learn the correct use of energy in the LAN SAU.

169 Hold the LAN SAU and the stance maintaining balance and posture while you lift the right leg up without bending at the knee. Turn the foot so that the toes are pointing out, with the heel kept on the centreline. The lifting of the leg is relaxed until the last few inches whereupon energy is expressed as a LIFTING KICK. LIFTING KICKS are specifically used when you are stationary and your opponent is advancing upon you. Whereas a FRONT STAMPING KICK requires the forward momentum of the body mass to neutralize the incoming horizontal energy and subsequent COLLISION REACTION, the LIFTING KICK’S energy is directed up off from the floor so that the reactant energy from the collision with the incoming momentum of your opponent is redirected down into the floor, a basic understanding of simple Newtonian physics is all that is required to clarify the reasoning, with the balancing of momentums the integrity of the stance is maintained.

170 Drop the leg down controlling the descent and step off the left leg into a right stance, simultaneously form a left TURNING BONG SAU and a right WU SAU.

171 Relax the arms down rotating the forearms so that the palms face up.

172 Crossing the wrists with the left hand on top the forearms drop to waist level in what could be described as a low double TAN SAU position. Elbows naturally at the side of the body.

173 Lift the right foot slightly off the floor and step out driving off the left leg. Do not step too far as this would leave your stance too open and unprotected, apart from keeping you off balance for too long it restricts you ability to respond immediately to a change in circumstances.

174 As soon as you have made the decision to step, the arms must react simultaneously and rapidly by forming the left TURNING BONG SAU and right WU SAU positions. The right foot lands flat and the left leg is brought up quickly to support the whole body weight and so completing the step.

175 Relax the arms down from their positions. These relaxed movements throughout the forms are important as they allow you time to analyze and feel the way your arms and body move and gives you the opportunity to develop a sense of relaxation in technique, which is essential if you are to perfect your use of energy.

176 Continue to drop the hands to the hip level where the forearms cross at the wrist with the right arm on top in the double CROSSED LOW TAN SAU position.

177 Step out again by lifting the right foot slightly off the floor, not sliding it; sliding is alright on a smooth surface such as a that of a training hall, but impractical outdoors where the surface is often irregular; therefore it makes more sense to develop a step rather than a slide as it more flexible to adapt to any situation.

178 Complete the move by bringing the arms up for the third time into the left TURNING BONG SAU and right WU SAU while stepping up the left leg to regain stance. Hesitate and correct any errors in arm position and posture.

179 Relax the left arm down from the TURNING BONG SAU position by dropping the elbow. The right arm begins to draw back to the rest position.

180 Turn the upper body so that the chest faces square to the right. The left forearm is brought across the chest, covering the body from the outergate boundary to the centreline, where the energy is expressed with the hand closed as a fist. The power of this move relies on the elbow and the rotation of the forearm, combining with the momentum of the upper body turn, to produce an energy originating on the outergate boundary that can be used in attack or defence. The right arm is pulled back to the rest position at the side of the chest.

181 Shift your weight toward the right leg as you initiate a turn back to a front neutral stance. The right arm remains in the rest position while the left arm relaxes and the hand opens.

182 Keep the wrist on the centreline as you turn into the front neutral stance, the elbow drifts out so that when the turn is complete the left arm is brought into a JAM SAU position with the hand vertical, energy is expressed in the arm in the last few inches.

183 Hold the left JAM SAU position and bring the right hand out open and place the right wrist on top of the left wrist with the right hand pointing forward.

184 Push the right hand out along the centreline, palm up, as the left hand begins its path back to the rest position.

185 The right hand is thrust out as a palm up BIU GEE with the energy focused in the last few inches in the fingertips. The left arm returns to the rest position using energy in the elbow; check that the forearm is horizontal and the fist level with the chest.

186 Pull the fingers back toward the body creating tension in the forearm muscles and initiate a HUEN SAU.

187 Continue the HUEN SAU slowly maintaining the tension. Be careful not to become complacent when performing these repetitive moves in the forms, you must concentrate on the last one as much as the first. Maintain interest by trying to understand and feel the precise way in which your whole body operates, from the that angle you hold your feet in your stance and the tension created in the legs, to your posture and how you hold your head, building a complete knowledge of your personal body mechanics and relating it to the use of energy through technique.

188 Continue the rotation of the hand until the arm reaches its natural stopping point and relax.

189 When the tension is released, close the hand as a horizontal fist.

190 Pull the arm back to the rest position at the side of the chest.

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