Translation: Stance ER ZI QIAN YANG MA. The mouth is tightly closed, you breathe out through your nose and utter "WU" Both fists go out from your back, the right fist is down, the left fist is up, (the left forearm) presses (from above) to the right forearm, (as if) you "undercut" forward (with your forearms) in a crossed position. Take the defensive position YAN HU after reaching the level of DANTIEN.
Comments: When you are in position 9, sharply breathe in the air through your nose. Then, your arms move from behind your waist forward to position 10, at the same time you make a short strained exhalation of a small amount of the air from the upper parts of the lungs. The movement is made with an increasing effort; the mouth is closed, the teeth are clenched, the tongue is raised to the upper palate, exhalation is made through the nose. The amount of exhaled air is controlled with muscles of the throat and vocal cords, due to it a higher pressure is built up in the abdominal cavity compressed with muscles of diaphragm, abdomen and waist. At that time you utter "WU". In the final stage of the movement the sound is interrupted: the air is "shut off" and the pressure in the stomach (and accordingly in the region of DAN
TIEN) increases. At the external level it corresponds to the moment of the highest strain of muscles and sinews in the whole body: you must have a feeling of being a "monolith" deeply rooted in the earth. This maximum strain with stopped breathing lasts about 1 second1. Requirements to the stance: the stomach is "filled", strained and slightly stuck out forward, the backbone is slightly arched outside in contrast to the thorax which is arched inside. Muscles and sinews of the whole body toughen; however, the main effort is concentrated in your arms and the lower part of the stomach.
*The stopped breathing after inhalation accompanied by muscle and mental strain is a very effective means for the development of extraordinary capabilities of a human body. However, it is a drastic means, its wrong use can lead to dangerous consequences. If you have some problems with your health, you should see your doctor before starting to train. At any rate, you should not strain yourself too much at the beginning. At first, you should catch the "inner" sense of the movement and only after that make muscular efforts. Carefully analyze your feelings. When you feel that your body has got stronger, increase loads step by step.
Position 11. CHOU SHOU HU XUN
Translation: You are in the previous position (pos. 10). Your feet firmly stand in the stance ER ZI QIAN YANG MA. At first, open your mouth and remove "turbid Qi" - ZHUO QI, an exhalation is accompanied by a sound "HE". After it, bend your elbows and raise up (your arms). The right fist, hooked inside, is outside; the left fist is inside and weighs on forward, i.e. the left forearm weighs on the right one. (Both arms) simultaneously raise up, reach the level of the throat and stop.
Comments: After the execution of the previous exercise, weaken your muscles (but not completely; muscles, especially muscles of abdomen, hands and forearms, retain some strain). At the same time breathe out through the mouth with a sound "HE". Then your arms move up at the level of your throat. At the same time breathe in through the nose.
Observe that your fists should be tightly clenched, wrists should be bent towards the inner side of your forearm, the forearms should press each other. Get a feeling of some strain in your arms.
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