- Starting Position: Feet shoulder
width apart. Hands rise to shoulder height on inhale. Fingers
point straight down. Lower hands and body as exhale. Wrists lead
in both directions.
- Expand the Chest: Hands rise, spread
out on inhale, close and fall on exhale. Fingers trail wrists.
Lower body as exhale.
- Wave Arms Like Rainbow: Hands go
over head, then exhale when hands go to right, hips to left.
Reverse on inhale, e.g., hands to left, hips to right. Top hand is
above head, lower hand at shoulder height. Relax both wrists at
end of exhale.
- Swing Arms and Disperse Clouds:
Cross hands low, uncross high. Look up 45 degrees. As hands come
down, exhale.
- Whirl Arms in Horse Stance: Inhale &
exhale when hands at side. Rub thumb bulges when hands in front.
Inhale when hands saluting behind. Use waist to guide movements.
- Rowing on a Lake: Hands make big
circles to sides. Look straight up as hands come up behind. Reach
out in front on exhale, thumb tips an inch apart. Begin inhale
when body at lowest position.
- Hold Up Ball at Shoulder Level: Turn
left hand palm up and lift in front of right shoulder as inhale.
Exhale as bring back to waist. Do other side the same way.
- Turn Body to Look at Moon: Hands out
to the left, then back at six o'clock and up at 45 degrees, both
palms up. Inhale and retrace path. Take the long way around. Then
do the same thing to the right. Use waist.
- Turn Waist and Push Palm: Use waist
to push palm out to left, then inhale to bring fist back to waist.
Repeat on other side.
- Wave Hands in Horse Stance: Cloud
Hands but don't shift weight. Exhale as go to right.
- Scoop the Sea and Look Up at Sky:
Step out with the left. Cross hands low in front of body, then
bring crossed hands back as weight shifts back. Uncross hands as
far back as far as you can. Front toe comes up as you reach back.
Exhale as uncross and inhale as cross hands.
- Set the Waves Rolling: Rolling
vertical ball but with front toe & rear heel up. Begin exhale as
hands push down in front. Inhale as hands come back at throat
level.
- The Dove Spreads Its Wings: Front
toe & rear heel up as open and close arms. Inhale as spread
arms---exhale as close. Let wrists lead in both directions.
- Extend Arms and Thrust Fists: Exhale
as punch out to in front of shoulder. Inhale as draw back. Imagine
waist pushes fist out and pulls fist back.
- The Wild Goose in Flight: The bird.
Hoku points close together at top. Let wrists lead both up and
down. Up on toes at top.
- Turn the Windmill: Three revolutions
clockwise, three counterclockwise. Inhale as hands go up---exhale
as hands go down.
- Bounce a Ball While Marching in Place:
The one that defies description. Right hand & left knee up on
inhale. Opposite on exhale.
- Press Palms and Calm Down: Inhale as
hands come up front of body. Go around front of ball. Exhale as
hands go down. Go around sides of ball as begin inhale.
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