This exercise is more physical than some of the other ones. There are four parts to this exercise and the mixtures of movements are done in different postures. Some of the movements are done with strength and force. Practicing these movements over a period of time can help you to build a stronger body and strengthen your inner power, the life-force inside you.

In the other parts of this exercise, the movements are gentler. The chi moves smoothly inside the body and it opens the body’s energy centres and energy channels. 

I. Sitting Position

Sitting on your heels in the kneeling position

A. Two Hands Small Lotus Leaf Blades

B. Single Palm Small Lotus Leaf Blade

Ready position: Sit on your heels in the kneeling position.

1. Lift your right arm out to the front and bend your elbow to form a 90 degree angle, and position your hand at the level of your forehead. Almost without using any power, lightly place your left hand beneath your right elbow (palm facing down) and keep them very still. Form a lotus blade with your right hand by opening the hand and keeping the four fingers tightly together. Again, use your elbow as the centre point and then smoothly swing your forearm so that the lotus blade slides up and down in front of you. The movement of the blade and the breathing technique are the same as in the first movement (A).
   　
2. Change hands—support the left elbow with your right hand. Repeat the movement described in step B-1.
   　

C. Two Palms Big Lotus Leaf Blades

Ready position: Sit on your heels in a kneeling position.

Use both arms, and use your shoulders as the centre point in this third part of the exercise. The movements and the breathing technique are the same in the “Two Hands Small Lotus Leaf Blades”. 
　

D. Single Palm Big Lotus Leaf Blade

Ready position: Sit on your heels in the kneeling position.

1. Raise your right arm above your head in front of you. Form a lotus blade with your right hand and lock your wrist. The back of your hand and the back of your forearm form a flat surface. Do not change this form when the arm is in motion. Your left arm is by your side. Extend both arms comfortably and naturally. Widen your shoulders and open your chest. Do not let your back hunch over. Swing your right arm down as you swing your left one up above your head. Swing both arms up and down naturally, with strength. The movements are strong, but also have the element of subtlety.
   　
2. Change hands—the left arm is up and the right arm is down. When your arms are criss-crossing in front of your body, keep the same hand in front of the other hand; this way, the movements will be performed smoothly. The breathing technique is same as in the above movements.
   　

II. Standing position

Ready position: In a standing position, spread your feet apart, the width of your shoulders. Bend your knees and lower your body, moving into the horse-stance position. Tighten your buttocks, align your pelvis with your back and keep your spine straight. Do not lift your shoulders. Breathe in deeply and hold the chi in your dan-tien.

Conduct all four movements as above in sitting position:

1. Two Hands Small Lotus Leaves Blades
   　
2. Single Palm Small Lotus Leaf Blade
   　
3. Two Palms Big Lotus Leaf Blades
   　
4. Single Palm Big Lotus Leaf Blade 
   　

III. Combination Movements

Ready position: Same as above for the standing position.

1. Stand firmly. Inhale as you raise your right knee to form a ninety degree angle. (Your thigh should be parallel to the ground.)  Completely relax your leg and your foot—let your toes hang down naturally, do not use any strength. Do the hand movements described above for “The Two Hands Small Lotus Leaves Blades.” Change legs, then repeat the exercise.
   　
2. Alternate your stance with your left and right legs, repeating the hand movements described above for the following exercises:
   　
   • Single Palm Small Lotus Leaf Blade
     　
   • Two Palms Big Lotus Leaf Blades
     　
   • Single Palm Big Lotus Leaf Blade
     　
3. The hand movements in this part of the exercise are the same in the Single Palm Big Lotus Leaf Blade.  Stand straight up with your feet together, then lower your body as you take one big step forward with your right leg and extend your right arm straight up above your head.  Your right foot should be at the one o’clock position. Bend your right knee and shift your weight to your right foot. Keep your back leg straight and stretch the hamstring. Extend your left arm down and out to the side—about 6” inches away from your left thigh. Then, move your right foot back to the starting position with your body straight up and swipe your right hand down across the front of your body. Without pausing, lower your body and bring your left arm upward across the front of your body and raise it up above your head as you take one big step out to the front with your left foot. Your left foot should be at the eleven o’clock position and your back leg should be straight and your hamstring stretched. Extend your right arm down and back to the side, about 6” inches away from your right leg.
   　
4.  Repeat the above movements, this time spinning your body 180 degrees so that you are facing the opposite direction. Repeat the movements described in step 3. 
   　

IV. Lotus Blade Strike

Ready position: Same standing position as in Part II.  Both hands form the lotus blades with the four fingers held closely together and, this time, with the thumbs folded in against your palms. Breathe in deeply and hold the chi in your dan-tien.

1. First, extend both arms out in front of your body at shoulder height level. Inhale, hold your breath, then quickly strike your shoulders (the part closer to the neck) with inside edge of your hands/lotus blades (i.e., the index finger side).
   
   NOTE:
   1. If your hands do not reach your shoulders, then try to stretch your arms out as far as you can before striking the shoulders.
      　
   2. To avoid injury, you must hold your breath before you strike your shoulders. The striking helps to open the energy channels in your body.
      　
2. Inhale, hold your breath, then swing your arms behind you to strike your back just below the shoulder blades, again using the inside edge of your hands. 
   　
3.  Simultaneously, strike your right front shoulder with the inside edge of your right hand and the back of your left shoulder blade with the inside edge of your left hand. Then, simultaneously strike your left front shoulder with your left hand and the back of your right shoulder blade with your right hand Alternate the striking, left and right, three times. Use the same breathing technique as in the above movements.   

Repeat the lotus blade strike movements with the footwork used in Part III and the combination movements described in step II