GRASPING THE BIRD'S TAIL

Here is the most beautiful Tai Chi motion converted into a Qigong practice that all, or least many, can learn. Since it can take years of Tai Chi practice to learn an entire form, it is ok to practice some Tai Chi movements in a repetitive Qigong format to receive benefits. I feel that this can be highly effective for Qigong practitioners to learn if they do not know Tai Chi. This is called Peng Lu Ji An or Grasping the Bird's Tail.
Peng - Ward Off
Lu - Rollback
Ji - Press
An - Push