头部及躯干正直，两膝自然伸直或微曲，两脚分开成八字形，与肩同宽，平踏，重心落在脚掌和脚跟之间，两眼平视，口自然闭合，面微带笑容，下颌微内含，舌尖轻贴于上腭或平放，两手自然下垂；静默片刻后，两手徐徐向两侧分开，与身体约成40。角，掌心向下，稍向后方，手掌略成弧形。上述姿势摆好后，头颈、肩、肘、腕、指、背、腰、髋、膝、踝、趾各关节要依次放松，心身安静、自然，意守丹田(肚脐内)。初练功时可采用自然呼吸法，并逐渐转变为腹式呼吸。吸气不要过足，呼气不要太竭，以耳不闻声为度，每次练习20～30分钟，以后逐渐增加到1小时。练功时间可根据本人身体状况而定，吃力时就要收功。练功结束时两手缓缓放下，进行阴阳手(花交手)数次，然后收功。每日练2～4次。
Head and trunk are straight, knees are straight or slightly curved naturally, feet are separated into octagonal shape, shoulder width, flat foot, center of gravity is between the sole and heel, eyes are flat, mouth is closed naturally, face is slightly smiling, mandible is slightly contained, tongue tip is gently attached to the palate or flat, hands are naturally drooping; after a moment of silence, hands are slowly separated to both sides, about 40 with the body. Angle, palm down, slightly backward, palm slightly arc. After the above posture is set, the joints of head, neck, shoulder, elbow, wrist, finger, back, waist, hip, knee, ankle and toe should be relaxed in turn, and the mind and body should be quiet and natural, and Dantian (in the navel) should be observed. Natural breathing method can be used in the first practice, and gradually changed to abdominal breathing. Inhalation should not be excessive, exhalation should not be too exhaustive, to the degree of deafness, each exercise 20-30 minutes, and then gradually increased to 1 hour. Practice time can be determined according to one's physical condition. Success must be achieved when one is working hard. At the end of the exercise, the hands are slowly lowered, and the Yin-Yang hands (flower hands) are held several times, then the success is achieved. Practice 2 to 4 times a day.