It sounds simple, but in practice sometimes you have to "relax the waist" and "drop the crotch;" sometimes you have to continually stand erect and then crouch down; sometimes the arms must be raised and extended as they turn; sometimes the back and the waist must lean forward and then backward, repeatedly ....
說來簡單，但實際練功，有時要「鬆腰」、「落胯」，有時要不斷緩慢地起立蹲下，有時手臂要高舉、延伸再旋轉，有時腰背要前俯後仰、往復折疊……，痠痛之下難免肌肉緊繃，那又怎麼辦呢？