站庄功的第三条口令 The 3rd Instruction for the Standing Meditation

抱球
两手平脐后，向左、右各约45 °方向推出，然后翻掌内收，在下丹田前拢气抱球。

Holding a ball of Qi (Bao Qiu)
When your two hands reach the level of the navel, relax your fingers and bend them slightly and push your hands gently away from your body with the backs of your hands angled a bit toward your body at about 45 °. Turn your palms to face your lower dan tian. Embrace a ball of Qi in front of your lower dan tian.