White Crane Spreads Its Wings 白鶴亮翅
Bái hè liàng chì
How to do it
Weight sinks into the rear (right) leg; left toe touches lightly in front. The right hand rises above the head palm-in as the left hand presses down beside the left hip – like a crane opening its wings.
Step by step
- Sit the weight back into the right leg
- Draw the left foot in, touching lightly with the ball of the foot
- Raise the right hand up to the right temple, palm in
- Press the left hand down beside the left hip
Breathing
Inhale as the hands separate; settle with the exhale.
Health focus
Single-leg balance, posture, opening the chest.
Common mistakes
- Leaning back as the weight shifts
- Locking the supporting knee
- Raising the shoulders
Martial meaning
Upper hand deflects upward; lower hand deflects a low attack or kick.
How it varies between styles
| Yang | Empty stance, right hand above forehead, left hand by hip. |
|---|---|
| Chen | Hands split diagonally with a spiral; left foot steps to empty stance. |
| Wu | Smaller, hands closer to body. |
| Sun | Called White Crane Flashing Wings; hands open and close. |
| Seated | Raise one arm overhead, lower the other beside the hip; switch sides. |
Where it appears
- Simplified 24 (Beijing Form) – step 3: White Crane Spreads Its Wings
- Yang Family Traditional 103 Form – step 6: White Crane Spreads its Wings
- Yang Family Traditional 103 Form – step 24: White Crane Spreads its Wings
- Yang Family Traditional 103 Form – step 77: White Crane Spreads its Wings
- Chen Practical Method Yilu – 81 Movements – step 6: White Crane Spreads its Wings
- Chen Practical Method Yilu – 81 Movements – step 22: White Crane Spreads its Wings
- Chen Practical Method Yilu – 81 Movements – step 63: White Crane Spreads Its Wings
- Chen Laojia Yilu (Old Frame First Road) – 74 Movements – step 7: White Crane Spreads Its Wings
- Chen Laojia Yilu (Old Frame First Road) – 74 Movements – step 21: White Crane Spreads Its Wings
- Chen Laojia Yilu (Old Frame First Road) – 74 Movements – step 56: White Crane Spreads Its Wings
- Cheng Man-ch'ing 37-Posture Short Form – step 11: White Crane Spreads Its Wings
- Wu Jianquan 108 Long Form – step 8: White Crane Spreads Wings
- Wu Jianquan 108 Long Form – step 23: White Crane Spreads Wings
- Wu Jianquan 108 Long Form – step 79: White Crane Spreads Wings
- Sun Style 73 Competition Form – step 7: White Crane Spreads Its Wings
Animated 2D guide (front view). The highlighted leg carries the weight, the faint trails show the path of the hands, and the cue at the top suggests the breath.
Video demonstrations 影片
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Move slowly, keep the knees soft and over the toes, and stay within a comfortable range. Every movement can be adapted for a chair.