"Diamond Support" (Strong Yang, Stabilize Essence)

1. Standing Posture

Feet shoulder-width apart, toes slightly inward, stand steadily without wobbling
Knees slightly bent without locking, hips slightly tucked in, waist naturally straight
Top of the head lifted upward, chin slightly tucked, whole body relaxed but not sagging

2. Hand Position:

Four fingers close together and straight, thumb naturally pressed against the side of the index finger
Palms slightly concave inward, avoid stiffness or rigidity

3. Support Palm Posture (Core)

Raise both hands to chest or chest level
Extend arms slightly outward and forward, like holding a large balloon
Palms facing forward/slightly outward, base of palms gently outward, exert slight outward force
Relax shoulders, do not shrug, elbows slightly bent, not stiff

4. Breathing (Key to Strong Yang and Stabilizing Essence)

Breathe naturally through the nose, deep and long, without holding breath
Inhale: Slightly inflate the lower abdomen, relax the whole body, focus energy into Dantian
Exhale: Gently outward push from the palm root, grip the ground with toes, gently lift the anus (contract the perineum), direct energy through the palms and lumbar-kidney area
Maintain focus on Dantian throughout, avoid random thoughts

5. Duration and Intensity

Beginners: 1–3 minutes per session, 1–2 sets daily
Proficient: 5–10 minutes is sufficient, no need to force
Feeling slight warmth or swelling in the waist, legs, or palms indicates correct practice