1a. Lower Joints - (IRAS):

Start with feet together and underarms parallel to the ground. "lift" the hip by pressing the navel backwards to the spine, and lower the body till slightly bended knees. First rotate toes outside, then rotate heels outside, while maintain knee tension by the hip tension. Outer part of heels to be outside the shoulder width.
Maintain a slight tension in the stomach muscles, while breathing naturally.

Be relaxed	Slight knee bend Hip can't sink	Rotate on heels - Taan Geuk	Rotate on front foot - Bong Geuk

Set up - 7 Joints

1b. Higher Joints:

Lower the elbows forward with palms up till wrists are just crossing, then cut down into double crossing "Gaan Sau". Wrists presses via internal rotation the elbows outside to double"Noi bong", and returns upon pressure release to previous starting crossing arms position (now fixed).
Lower the elbows back to Sau Kuen.

Keep shoulders down

Elbows tight to the body

Elbow joints towards ground

Wrist pressure forward during rotation

Keep elbow tension

Keep shoulders down