3. White Crane Spreads Wings

  1. Step forward with your right leg (half step) and step backward with your left leg, placing the entire weight on the back leg, left foot being on the toes. (Xu Bu stance). Place your left palm over your right palm, in front of your lower abdomen (dantian)
  2. Turn to your right and lift both arms. The left palm descends all the way next to the left hip while the right palm remains higher than the head.