Stance of the week: pūbù (crouch stance)

This week's stance is pūbù or crouch stance. It appears in both the 16-step and 24-step forms in snake creeps down. Crouch down as low as you comfortably can on one leg and stretch the other out straight to the side (and slightly behind), with the toes turned inward. Both feet should be flat on the floor.

Stance of the week: xūbù (empty stance)

Oops! I know I said that I would try to post this early so you would have it in plenty of time to do your homework, and I forgot. :( Sorry! However, you should all know this one already, as we again do this one a lot in the form, though it is sometimes called "empty step" rather than "empty stance". Also, you only need to get four stances correct to achieve the learning outcome.

I couldn't find a copyright-free picture online of anyone doing this stance, so here is a picture of me doing white crane spreads its wings in the fan form. The stance is correct but I should have been looking straight ahead - difficult when someone is pointing a camera at you!

In empty stance, all your weight - or at least 90%, and of course if you have any injuries which make it difficult for you to put all your weight on one leg, you are allowed to cheat - should be on the back leg with the foot flat on the floor and turned out about 45 degrees. Both legs are bent. The front leg is held at a comfortable distance in front with the toes pointed forward. This foot is not flat on the floor and can be either toe down / heel up or heel down / toe up. Here in white crane spreads its wings it is toe down / heel up. Although the heel (or toe) must be off of the floor it does not need to be very much off the floor and the foot should be in a comfortable, relaxed position with no tension in the calf. In this picture my heel is slightly higher than necessary.