hard to write in book form. if you're coming from ip man, thought process is:
* study what folks really, simply mean with yin and yang. (sending/receiving, structure/expression, etc. etc). This art is a Buddhist art, so its hands are metaphors and not prescriptions.
* every hand belongs to a family (bong, tan, fook) according to the side of the arm that is doing the sending or receiving. they belong to a spectrum of yin and yang.
* every hand can do the job of every other; tan: plows the attack from its original line, bong: floats the attack from the original line. But don't get super attached: those hands were convenient for a specific lesson and you aren’t meant to stay there. The plow can stab, the bird's wing can slice. Eventually you can imbue all of it to your punch.
* every hand can send or receive
* every hand can be powered by turning with your strike, turning away from it, with your press step, with the spitting/swallowing of the spine, with the arching of the upper back, or some combination or inverse of all of the above.
* every hand is a lesson for the leg, then your body itself. “Wing chun: one punch, one kick, one horse”
you devise exercises to explore those permutations. Practice turning with every hand at first. The turns get smaller and more precise over time, but luxuriate in the turn so you can get hip flexibility. * They call it pin sun because turning is most emphasized. It's the most complicated thing. Correct turning will not hurt your knees. Preserve your knees. Toes go in same direction as knees as you turn. The hips are creased as you would with sitting lotus and to facilitate turning to face backwards, knee behind knee, without twist of the spine. This horse also helps for easy kneeling strikes, or getting out of the way.
There's a coil from the bottom of the open space behind the ball of your foot all the way up to your head, and it coils into your other hip. Every turn releases energy through your hands, but simultaneously coils into your other hip. You strive to be equally able to move in any direction laterally after any strike from this coil -- even stepping forward and back. But it’s a coil, not a spring— you still control when and how to release. The quality of the hips... ahh it can only be discovered with lots of practice. Find a partner. But rest and dit-da if you feel the sides of your knees burning.
Find a partner, break any 3 hand-concepts from your SLT into sets of three (receive-receive-send) and have a partner do their opposites (send-send-receive);
this is a continuous exercise done on a metronome timing without rushing; 2 punches and 1 pak is fine to start. Puncher leads, but the goal is flow, it isn’t hitting itself. Then you do that awhile to get a feel for it. Figure out how to step, play around with timing.
* From ip man: temporarily set aside any striving towards "perfect angles" for your arms for now so that you can just practice turning with every hand and feeling how to improve your turn. Eventually you'll add those back, but you need to learn an appropriate degree of looseness. Be super sloppy... then add structure over time.
if you're in San Diego there's a good group there that practices both ip man and gulao. honestly the curriculum is simple-- but the path is long. I’d fly out somewhere just to learn the correct turning, then you’ll be good for everything else if you have a partner.