One exercise can be repeated endlessly. Reminding ourselves after a series of repetitions to keep our breath regular… then reminding ourselves to drop our shoulders for a number of repetitions… then reminding ourselves about our breathing… then reminding ourselves of moving with the least amount of effort… then adjusting what we need to adjust to regain our comfort…
• Standing
• Feet parallel, Hip width apart
• COMFORT IS KEY
• Arms by the side, duck eggs under armpits
• Heavy shoulders
• Palms turned to face backwards
• Knees bent
• Weight towards heel, with toes grabbing the floor
• Roll pelvis B and F to find neutral point
• John Wayne pelvis (round small of back)
• Look straight ahead
• Building blocks for spine
• Vertical axis
• Drop shoulders
• Balance head
• Follow your breath, coming back to the tantien on the out breath
• Stand for 2 minutes
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• Adopt standing posture and maintain all its’ qualities
• Lift wrists to shoulder height and lower down to chi belt
• Palms towards floor , elbows and wrists bent (tai chi zimmer frame)
• Move weight onto R foot
• Move L foot back about 8 inches so it is at 45 degrees to L
• Both feet hip width apart (stream running between the two)
• Keeping back foot flat on the floor
• Palms up, move back as you breathe in
• palms down, move forward as you breathe out
• Repeat 5 times
• Change feet and start again
Notice the sensations in your fingertips, underneath your fingernails.
Standing Warm-Up Exercises
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– Video of 24 Form breakdown and timing of moves to first PWHM
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