前後 Front and Back – 順逆 One Shùn, One Nì , 前後 Front and Back – 逆順 One Nì One Shùn
Stand in a medium horse stance, with the feet two shoulder widths apart, back straight and the palms facing down in front of the Dāntián 丹田. Keeping the palms facing down, begin to raise the right hand up to the face, and form a Shùn Chán Sī Jìn 順纏絲勁 circle. At the same time, start to circle the left palm forwards and up, forming a Nì Chán Sī Jìn 逆纏絲勁 circle. We are now doing 前後 Front and Back – 順逆 One Shùn, One Nì. The right hand is circling away from you and the left hand is circling towards you. The hands will meet at the highest point of both circles, which will be face height, then they will continue and then meet again at the lowest point of both circles, which is at the Dāntián. When the hands are at the highest point, in front of the face, breathe in and let the body rise a little. When the hands are circling down to the lowest point, breathe out and let the body sink a little.
Repeat as many times as you like, then you can swap the hands so now you are doing 前後 Front and Back – 逆順 One Nì One Shùn. Now the right hand is Nì Chán Sī Jìn 逆纏絲勁, and the left hand is Shùn Chán Sī Jìn 順纏絲勁. Remember, as the hands come up breathe in and rise slightly, and as they go down, breathe out and sink slightly. when the hands are on the highest point, the palms should face down, at the lowest point palms should face up.