Form 16: Snake Creeps Down and Golden Rooster Lift (Right)

How to Do It 1. Sit tall with feet flat and take a slow breath to prepare. 2. Inhale and raise your left hand into a relaxed fist near the shoulder. 3. At the same time, lower your right hand downward with the palm open, gently pressing toward the floor. 4. Lean slightly forward from the hips while keeping your spine long and shoulders relaxed. 5. Exhale and slowly return your body to an upright position. 6. Raise your right hand slightly upward while turning your left palm upward near the waist. 7. Lift your right knee slowly to a comfortable height while keeping your left foot stable on the floor. 8. Hold the position briefly, breathe naturally, and keep your posture balanced. 9. Slowly lower your left foot back to the floor and return both hands to a relaxed position.