Fourth Posture: Picking Stars and Exchanging the Dipper

Fourth Posture: Picking Stars and Exchanging the Dipper

Overall Paraphrase

This posture is an alternating left-right, single-arm raised daoyin (a health-preserving method combining body movements with breathing). To practice: step your right foot a small distance toward the right-front, forming an "oblique figure-eight" stance with the left foot, while the body turns slightly to the left. Bend the right knee and lift the right heel, sinking the center of gravity into a right empty step (front of the foot barely touching the ground, weight mainly on the rear leg). Slowly raise the right hand along the right side of the body until fully extended, with the palm positioned above the head in a "covering the crown" gesture. Turn the head slightly to the right, gaze upward at the right palm. The left arm bends at the elbow, resting naturally behind the back. On inhale, press the head upward and open both shoulders backward; on exhale, relax the entire body. After completing, switch to the opposite side and repeat 5–10 times.

Plain-language mnemonic: One hand lifts upward as if supporting the sky, the palm covering above the crown of the head; the gaze draws back from within the palm, focusing on the palm center. Inhale evenly and finely through the nose, adjusting the breath frequently; when lowering, draw back with force, keeping both sides balanced and symmetrical.

Further explanation of key points: When raising the right hand, relax the shoulders and straighten the arm. Place the back of the left hand — the outer laogong (center of the back of the hand) — against the mingmen (located at the posterior midline of the lower back, roughly opposite the navel). Lightly touch the tip of the tongue to the upper palate, tilt the face upward and look from the direction of the back of the hand, while the body stretches in opposite directions upward and downward from the mingmen. Then turn the right palm downward, slightly bend the elbow, return the head to neutral, let the tongue naturally release from the upper palate, and either look straight ahead or gently close the eyes, drawing the outwardly directed spirit back into the body. After practicing for a long time, performing this posture consecutively with the previous one, you may experience the embodied sense of "person within qi, qi within person."

Version note: The original "movement" section reads "palm facing downward, eyes on the right palm center," while "Key Point 1" reads "palm facing upward, gazing at the back of the hand." These represent different methods or stages. Beginners are advised to primarily follow "palm covering slightly above the crown of the head, eyes fixed on the palm center." If one's lineage emphasizes the palm facing upward, follow the teacher's transmission instead; no need to force either approach.

🧠 Deep Understanding

Essential Points of Practice 💡

• Upward-downward counter-pull: When raising the arm, it is not merely lifting the arm, but extending simultaneously upward and downward from the mingmen, as if two hands were gently stretching the body apart.
• Eyes on the palm center: The gaze withdraws from within the palm/palm-center direction, reducing external distraction and aiding concentration.
• Breath coordination: On inhale, press the head upward and expand both shoulders backward; on exhale, relax the whole body. Breathe in and out through the nose, evenly, finely, and naturally.
• Left-right symmetry: After practicing the right side, switch to the left, keeping repetitions, range of motion, and effort consistent.
• Stable empty step: Keep the front of the foot lightly touching the ground; most of the weight supports on the rear leg. The knee and toes align in the same direction; avoid dropping the lower back.

Modern Perspective 🌟

From a modern movement standpoint, a single-arm raise combined with an empty step approaches a combination of shoulder joint range-of-motion practice + lateral spinal stretching + static lower-limb balance training. Gently tilting the head back to observe the palm can help release tension in the front neck muscles often stiffened by prolonged sitting, but excessive backward tilt should be avoided. Slow breathing helps the practitioner relax and enhances focused attention. Traditional notions such as "laogong emitting qi" or "inner and outer as one qi" can be understood as body sensations guided by intention; modern physiology has no direct measurable counterpart to "qi," so there is no need to pursue special sensations.

Practice Tips ⚡

• Start with a reduced head-tilt angle and a smaller lifting range, gradually adapting over time.
• If the cervical spine, shoulders, or lower back are uncomfortable, practice only the raising and lowering of the hand first, omitting the head tilt.
• Do not hold the breath; if coordination is difficult, simply breathe naturally.
• 5–10 repetitions constitute one set — both sides should be practiced equally; do not favor one side.
• If the empty stance is unstable, place the rear foot fully on the ground and shorten your stance; prioritize stability.

⚠️ Safety Notice

Practice to the standard of comfort and no pain. Pregnant women, post-operative patients, individuals with acute injuries or illnesses, those in the acute stage of neck/shoulder/back/leg pain, people with cardiovascular or cerebrovascular conditions, dizziness, or poorly controlled blood pressure should consult professionals before practicing. If dizziness, neck or shoulder pain, lumbar or knee discomfort, or chest tightness occurs during practice, stop immediately.

📚 Related Knowledge

• Related concepts: empty step, mingmen, laogong point, outer laogong, tongue touching upper palate, spirit returning to the body, inner-outer unity of qi, daoyin and breath regulation.
• Further reading: Preceding and succeeding postures of the Yijin Jing; in Baduanjin, the movement "Regulating the Spleen and Stomach by Lifting with a Single Hand" can serve as a reference for single-arm raise movements; Liu Zi Jue can help cultivate even and fine breathing.

This content is based on traditional health-preserving classics and is provided solely for cultural study and general fitness reference. It does not constitute medical or rehabilitation advice. Please practice according to your own capacity; special populations and those experiencing discomfort should consult a professional.