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24-Form — Group 5: Cross Hands, Fist Strike, Crouching Tiger

The final group consists of 3 closing postures — transitioning from movement to stillness, intention returning to dantian, gathering qi.

Posture 20: Cross Hands (十字手)

Description

Both hands cross in front of the chest — left hand outside, right hand inside. Both wrists cross each other. Right foot returns close to left foot (back to initial posture).

Subtle points

  • Both hands cross correct direction: Left outside, right inside (right "embraces" left)
  • Foot returns smoothly: Foot returns slowly, not dragging
  • Intention returns to dantian: Both hands cross at chest, intention pulls down to below navel
  • Posture stands straight: Like Commencing, but now with crystallization

Common mistakes

  • Both hands cross wrong direction
  • Foot return heavy, dragging
  • Shoulders not relaxed, both shoulders raised

Application

This posture trains gathering qi after qi has been opened (through previous postures). In martial arts, this is a defensive posture — both hands protect in front of the chest.

Posture 21: Turn Body Fist Strike (轉身指襠捶)

Description

Turn body 180 degrees to the right. Right hand makes fist, punches straight forward. Left hand at front of abdomen. Right foot steps forward.

Subtle points

  • Turn smooth: Rotate whole body simultaneously
  • Fist correct technique: Fingers closed tight, thumb folded over index-middle fingers
  • Force from hip: Punch by rotating hip, not by hand
  • Other hand at waist: Left hand not hanging loose

Common mistakes

  • Fist loose (lose force)
  • Turning body in parts
  • Punching with hand (shoulder raises)

Application

This posture trains straight punching with hip force — the basic technique of punching. In martial application, this is the simplest but effective straight punch.

Postures 22-23: Crouching Tiger (伏虎勢)

Description

Left foot steps wide to the side. Lower body close to the ground (almost a deep squat). Right hand lowers, left hand raises. Head looks up and forward.

Subtle points

  • Lower but still stable: Weight evenly distributed on both legs, knees not extending beyond toes
  • Back straight: Back vertical, not bent forward
  • Two hands opposite: Up (left) - Down (right), Yang - Yin
  • Eyes look far: Don't look down at ground

Common mistakes

  • Knees extending beyond toes (damages joints)
  • Back bent (lose force)
  • Hands not opening symmetrically

Application

This posture trains maintaining balance in low posture — important for older adults. Also trains thigh and hip strength — two most important areas for daily stand-up-sit-down.

Posture 24: Closing Form (收勢)

Description

Stand straight, both hands hang naturally. Inhale, raise both hands to shoulder height. Exhale, press both hands down in front of abdomen, release down both sides. Return to initial posture.

Subtle points

  • Symmetric to Commencing: Closing is identical to Commencing — "the circle closes"
  • Intention returns to dantian: When hands go down, intention pulls to below navel
  • Breathe deep, breathe slow: The last three breaths are the "harvest" of the practice
  • Stand still 5-10 seconds after hands release — feel the qi in the body

Common mistakes

  • Ending hastily, not breathing deep
  • Returning to initial posture not exact
  • Skipping the "stand still feeling" part

Application

Closing is not a plain ending — it is the most important part of practice. In qigong, correct qi gathering determines whether qi stays or disperses.

How to practice Group 5

  1. Practice closing separately after every practice session — don't skip it
  2. Crouching Tiger needs slow practice, attention to knees
  3. Fist Strike needs correct fist technique — see separate guidance

Core principle of Group 5

Group 5 trains gathering qi and stabilizing: - Cross Hands: gather qi at front of chest - Fist Strike: release accumulated force - Crouching Tiger: lower and stabilize - Closing: return to dantian, stand still

This is the "open-close" principle of qigong: open-gather-open-gather, never just open.

Learning path for the whole set

Stage Time Goal
Learn postures 4 months Memorize 24 postures in order
Connect smoothly 2 months Practice 6 minutes without stopping
Memorize 6 months Practice without thinking
Refine 2-5 years Each posture has force, has intention
Master Over 5 years Intention-martial unity