Lift Hands, Press Heel → White Crane Spreads Its Wings
White Crane Spread Swing is a graceful, balanced movement that coordinates a rising hand with a lowering hand while shifting weight and turning the feet. The action emphasizes smooth weight transfer, clear hand pathways, and a gentle spiraling quality often described as tracing the yin-yang through the center line. This sequence appears in both Yang style and Wudang style Tai Chi, right after the Grasp the Bird’s Tail sequence. It is by far one of the more elegant and expressive martial shapes in the form.
Part 1 — Lift Hands, Press Heel (Ti Shou Shang Shi, 提手上势)
Purpose
A transitional movement that receives or intercepts an opponent’s force and positions you for the next technique.
Step-by-Step
- Lift Hands Phase
- Shift weight slightly to the rear foot (often the right foot if beginning the first side).
- Hands rise together in front of the chest, palms outward with a soft inward curve (as if holding a large ball).
- Elbows dropped, shoulders relaxed.
- Movement is led from the waist and dantian, not the arms.
- Breathe naturally — some styles coordinate an inhale here.
- Press Heel Phase
- Shift weight to the supporting leg while lifting the heel of the stepping foot (often the left).
- Step forward smoothly, placing the heel first with toes slightly inward or forward.
- Keep the step rooted and controlled — think “placing,” not stomping.
- Hands remain in the intercepting/lifting position as you land.
Martial Application
- Lift Hands: Deflect or intercept a strike at shoulder or chest level.
- Press Heel: Advance into range for a strike, push, or throw; adjust distance for control.
Internal Mechanics
- Rooting through the rear leg during the lift.
- Maintain peng energy — arms softly expanding outward.
- Mind-intent: Sense and redirect incoming force while advancing.
Common Errors
- Raising shoulders instead of relaxing them.
- Overstepping, making balance harder.
- Moving arms without body rotation.
- Dropping elbows/wrists too soon.
Part 2 — White Crane Spreads Its Wings (Bai He Liang Chi, 白鹤亮翅)
This posture follows directly after Lift Hands, Press Heel.
White Crane Spreads Its Wings is a graceful Tai Chi movement where one hand rises high while the opposite hand lowers, supported by a smooth shift of weight and subtle turn of the hips. It carries a spiraling quality — often described as “tracing the yin-yang through the center line” — and emphasizes timing, balance, and whole-body connection.
Benefits:
- Improves balance and single-leg stability
- Develops hand–eye coordination and whole-body awareness
- Encourages relaxed, continuous movement with mindful breathing
Step-by-Step Instructions
1. Lift Hands, Press Heel
From the end of the previous move, lift both hands in front of your torso while pressing the heel of your right foot into the ground. This anchors your stance and creates initial upward energy.
2. Adjust the Stepping Foot
Rotate the right foot on the heel as you’ll be stepping with about 45° in the direction of movement.
This small adjustment opens the hips and prepares your base for a balanced weight transfer.
3. Block and Stack the Hands
- The Left hand moves down into a soft blocking position (palm down).
- The Right hand “stacks” above it (palm down), as if guarding your center.
This is your starting guard — one hand ready to rise, the other ready to sink.
4. Rise and Lower
As your body begins to move:
- One hand lifts smoothly toward head level (palm inward, elbow soft).
- The opposite hand lowers toward hip level (palm down).
Keep both movements connected through your torso, not just the arms.
5. Shift Weight and Open the Torso
Halfway through the hand movement arc, start transferring your weight toward the stepping foot.
Allow the torso to open slightly toward the direction you’re moving — the upper body naturally follows the hands.
6. Split the Hands — Trace the Yin-Yang
Separate the hands so:
- The lowering hand traces a soft curve down through your center line.
- The rising hand continues upward, creating the visual balance of the posture.
This is the “White Crane” moment — a spiraling, poised expansion.
7. Toe Touch for Balance
Bring the non-weight-bearing foot lightly to the ground with just the toe touching (or lift it slightly if your balance allows).
Finish with:
- One hand high, one hand low
- Weight stable on the supporting leg
- Spine upright, gaze forward
Hands and Feet — Details to Watch
Hands:
- Keep palms and fingers relaxed.
- Maintain a smooth, continuous pathway — no abrupt stops.
- The lifted hand is supported by the torso rotation and grounded legs, not forced upward.
Feet & Weight:
- Make the 45° foot adjustment before you shift weight — this frees the hips.
- Begin weight transfer at the halfway point of the hand arc.
- Use the toe touch as a counterbalance — avoid gripping the floor with your toes.
Image cue: “Trace the yin-yang down as the right hand lifts up.”
Common Mistakes & Corrections
- Rushing the weight shift: Wait until halfway through the arm arc to transfer weight.
- Tension in hands or elbows: Keep joints soft; tension breaks flow.
- No foot angle change: Without the 45° turn, hips stay closed and the torso can’t open smoothly.
- Overreaching with the high hand: Let the rise come from the whole body connection, not shoulder strain.
Practice Tips
- Practice slowly at first — slow speed builds proprioception and ingrains correct pathways.
- Use the toe touch as a stability checkpoint before flowing into the next move.
- Coordinate breath: inhale as you lift and open, exhale as you settle weight and complete the hand split.
- Record yourself from front or back to check alignment of hands, foot angles, and torso opening.
