1. Lifting the Sky
Wuji, hands face down, arms arced out to stretch joints, roll palms up through front to top of head, push up. Bring hands down to shoulder width at side pulling fingers/hands back, flatten hands and push fingers out. Roll hands over face up, lean forward pull arms around to back using shoulder blades. Relax stance, take breath then push arms out behind and head up forwards, birds beak (rabbit fingers close under arms), open birds beak, push hands open to front.
2. Heaven & Earth
Begin with arms above head palms pressing into each other with fingers pointing to sky. Inhale, pushing palms up up from baihui (GV-20), pull palms down exhaling. Optionally repeat. When ready, when palms extended up, on outbreath pull palms down towards GV-20, follow contour of head, pull down in front of face, and at middle datien separate hands then fingers so that fingers now point down towards ground. Continue to exhale and with backs of hands facing each other (separated), open spine and extend fingers down to ground, imagining fingers extending deep into the ground. With fingers extended, draw jhands around to sides of legs, and with palms now facing upwards thumbs pointing forwards and fingers pointing back (tiger’s jaw straddling ankle), inhale as you draw hands up leg to waist, rotate hands inwards so fingers now point forward, and spiral hands upwards and over head while exhaling to finish with palms facing upwards fingers pointed at each other. Press palms together and repeat.
3. Polishing Glass
a. Shoulder blade circles. Arms extended to front, palms face down, use shoulder blades to pull arms back, contracting shoulder blades towards spine. Open shoulder blades away from spine and “roll” forwards, extending arms to front. This should produce a “circling” movement bringing shoulder blades towards spine and then extending them outwards and forwards. Coordinate breathing and repeat.
b. Palms face down, pivot on lau gongs, roll shoulders open. Extend and lengthen sequentially to open chest, shoulders, elbows, wrists/palm/fingers so that chest is completely opened with hands facing palm down behind back, fingers ideally pointing towards other hand. Release the stretch sequentially in the reverse order to return hands to starting position. Breathing can be cordinated in either direction, i.e, inhaling while expanding/exhaling while contracting, or in the opposite – inhaling while contracting, exhaling while expanding.
4. Golden Orb
Wuji, arms resting at side. Begin with kwa squat, raising hands to front palm down, and then bringing hands back down. Inhale on up cycle, exhale on down cycle. Raise hands again inhaling, and at top of cycle, this time draw hands/arms to side tracing the line of a circle. As hands round and draw back towards dantien breathing in, turn palms face up and extend arms/hands forward as if presenting dish/tray/gift breathing out. Draw extended hands out to side, bring up as if beginning a closing down move breathing in. Bring hands up over head, then down to lower dantien breathing out. Turn palms face up, draw breath and hands up to middle dantien, turn hands over and bring back down to rest breathing out. Repeat.
5. Pushing Horizons
Wuji/horse riding stance, arms extended outwards to sides horizontal to floor. Pull fingers back so that palms are facing away rather than palms down. Breath in. On out-breath, extend through one palm and reach out to stretch arm. Breathe in, leave first hand in place, stretch out to other side. With each stretch, increase extension through arms. Can also be practised with arms stretching forward and with arms stretched vertically.
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