"Single Dragon Emerges from Sea" is an effective pattern to develop internal force

When you can generate an energy flow smoothly, the next step is to increase the volume of flow and transform it to internal force. This is transforming qi to jing (jing here refers not to substance, but to consolidated qi), and it is more effectively attained by sitting on a horse stance.

It is important that jing must also be flowing, otherwise it would be locked as muscles, which is a mistake. You must also be careful not to make the common mistake of performing isometric exercise. In isometric exercise, one tenses his muscles and his energy is locked, whereas in converting qi to jing you are totally relaxed, and your jing flows.