Learn all about the exercise, "Twist and Coil the Qi." This is a more challenging movement and it's important to work within your limits and comfort level. Approach this one in a gentle way and pay special attention to your knees and posture. Start with a more upright position then as you become stronger you can gradually take a deeper stance. This exercise is excellent to help develop 'Peng' - outward expanding pressure, and 'Jing' - elastic energy.
*If you are just beginning this exercise, or have knee problems, practice while standing more upright to keep your knees, hips, and back safe. As you get stronger you can 'sink into' the posture **if it feels comfortable. Listen to your body and take your time!