1a. Lower Joints - (IRAS)  and  1b. Higher Joints combined:

Start with feet together and underarms parallel to the ground.
"lift" the hip by pressing the navel backwards to the spine, while lowering the elbows forward with palms up till wrists are crossing in the Center line.
Lower the body till slightly bended knees, while cutting down into double crossing "Gaan Sau".
Rotate toes outside, while wrists presses via internal rotation the elbows outside to double"Noi bong".
Rotate heels outside, while arms returns upon pressure release, to previous starting crossing arms position.
Lower the elbows back to Sau Kuen.

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