 Hey, let's go over some of the details of the first section. So once again to your stance You want to have a good structure so that you are not easily pushed and you can deliver power in your attacks So the first thing we're gonna start with our feet and then get working way up to the top right head So when your feet are like this the intention is to have your feet scoot and drive into the ground and turn out like this Okay, so if I was going to Use that intention and if my feet actually a lot of smooth it would actually Move out like that, but we're gonna grip it onto the ground with all the points of contact on our feet Alright, so the point of contact is our heel Ball of our foot the smaller ball of our foot and the toes So you want to make contact with all the points of your foot and screw it into the ground this way your knees Should be driving a little bit outwards, but then your muscles should be Squeezing on the inside of your legs So you feel that you have the pressure going out this way But also you have something pulling it back with your muscles on the inside. All right, so it sounds Contrary, but that's how you get the Strength in your stance is you want to have them both going in both directions at the same time So while screwing out once again the feet are going outwards you heal and up all the points of the foot by touching the ground Okay, make sure your toes are not up in the air your toes are all touching the ground your knees are Wanting to rotate this way and your inside is pulling it back in Okay, now going out to your waist and your hip area like I said before you want to tuck in your tailbone So make sure that it's not like this It's not like this But you want to tuck it in on a hip like this Okay, but not too much like this because then you get it get a indentation here for the reason for all these Structures is to create a spring and wave effect through your body Wing Chun has very small movements in the hands as you can see in our form It doesn't really move out like this only moves out to here So where do you generate your power from you have to generate from your Legs and from your spine so the legs are Sprawling out the energy like this sprouting up once it reaches this fine. It's fine becomes a ball So here's a ball like this. It is releasing like this So here's a ball is it's pulled and releasing So it goes from the curve to a straight so you combine both your legs come up and releasing It's such a small movement But once you can train it you get lots of power. So spine I mean the spine comes up the feet of the legs of the spine and then once it gets up to the spine You want to transfer it to your shoulder down into your elbow and into your wrist and into your knuckles All right, so there's actually three springs here. We have your hips I mean your feet going up to your hips through your legs then we have yours tailbone going up to your bone up Here between the shoulders the big one on your neck behind your neck and then we have a spring of the shoulders here and Sinking the elbow so you combine those three springs you get a lot of power and mention Also, it becomes form of defense when you engage your muscles on the inside and outside and Grip the floor with your feet while sprawling out get a lot more resilience and protection for your muscles Also, when you round up your spine you get a lot more resilience in the in your waist area And if you stick out your chest and pull your elbows back You get a lot more protection for the center and chest area of your body so it really good stance what it does is it gives you protection and it also Gives you more power in your strikes and attacks Now let's talk about some of the hand positions in the first four So first hand position is the yeti Chongqun on this or the straight vertical punch now a lot of people Say that your vertical punch should do this at the end do this at the end Don't really worry about it What you want to do is focus on driving the bottom three knuckles straight into the target So don't worry about going this or like this when you come out Just drive the bottom three knuckles straight from here straight in the target when you have that then you have to correct correct technique So for the palms make sure that your palms are like this and your finger is tough nice and Needs next to your hand make sure it's not hanging out like this or even slightly like this You guys this thing easily get caught when you're trying to palm somebody you can get caught in some of these arm And you can easily sprain or dislocate your your thumb. So make sure your palms are like this one good exercise for training your palms is to Try to extend your arms straight out and try to pull your fingers straight back and touch your shoulder with it All right So what that does is trains your tendons and trains your ligaments to become a lot stronger And that way you can get a lot more inch power in short range power that we practice a lot in Ling Cheng another position that you'll see is the time cell focus out and who's out so When you do your time cell focus out and who's out Try to keep your wrist in the same position All you're changing is the handshake the rest of your structure will remain the same so None of this is moving the only thing that is moving is my hand. So here we go. We got the time cell We got the circle hand We got the hook. I mean the loose out. We got the focus out. It's all the same So none of this is moving all we changing is the shape of the hand another important point is the position on the elbow and the structure of the elbow in The whole form the reason we want to slide the hand or the Arm across our body like this Cross the body is you want to keep the elbow as close to the center line as possible as we're moving it out Now you want to keep it as close as possible, but you don't want it to be so Right in the middle so much that you lose your structure here All right, you want to keep your structure because what this does is it tends to Make your spine Distort a little bit too much. So just go close enough So that you can feel That this is sinking down, but not too much in the middle, but not too much Flared out a great way to do this is to do push-ups on the ground while we'll close Okay, find the position on the ground where it's easiest for you to do a push-up with your Elbows real close to your body now if you can do a push-up You can experiment you can try holding a position like this now Is this going to be easier or is this going to be easier? I think you would find that having your elbows close to your body will be easier You can even rest it on very onto your chest now if you put it up here What happens is now you're using your shoulder muscles, and you're not engaging your back muscles to keep your Keep your energy forward this will just you be using your shoulder muscles and your chest muscles But when you bring them in like this Nice and close but not this close about this close Then what that happens is it engages your back muscles and your shoulders and your chest so more muscles are engaged and also the structure will Connect your wrist directly into your spine a lot better than if you do this All right, that's why we have a really close elbow whenever we Do our hand positions in the first form