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PREPARATION / BEGINNING |
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Breathe in as you raise both hands to shoulder height,
keeping them a shoulder-width apart and with both palms at
first facing towards your body, wrists soft and relaxed, fingers
pointing downwards.
Straighten (but never stiffen or 'lock') at your knees a little
as you take this breath in.
As the upper body and arms are gently raised, gradually harden
the hands (stiffen the fingers) and as your wrists reach about
shoulder level … Breathe out as you lower both hands
to about waist level with the palms facing down, fingers pointing
N.
Bend both knees slightly and 'sink' your body weight and 'root'
your feet as you take this breath out.
As your hands 'fall', allow the wrist to become soft and relaxed
again - with fingers pointing down.
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| 2.
GRASP SPARROWS TAIL - WARD OFF LEFT |
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Shift 70% of your body weight into/over the left leg.
Lift the toes of your right foot (just an inch or so) and
pivot clockwise on the heel until the toes and knee point
NE; then lower your toes to the floor.
Hold a Circle: Raise the right hand, palm down, to about shoulder
height. Scoop the left hand up in a curve towards the elbow
of the right arm to finish palm up near your right hip. Shift
70% of your body weight into/over the right leg.
Cat Stance left: Lift your left foot just a few inches and
reposition it to alongside the right with the heel raised.
Still facing N - turn your shoulders and then hips clockwise
to finish with your shoulders aligned left/NW right/SE. With
your left heel still raised, pivot anti-clockwise on the ball/sole
of your foot to position the toes and knee to also face directly
N.
Step N with your left foot and shift 70% of your body weight
into/over that leg.Raise your left arm in an upward and outward
diagonal N to shoulder level, palm up. Move the right hand
first forward a little with palm outward and then inwards
towards your right hip in downward diagonal arc. As the
hands approach each other make them a little harder (stiffen
the fingers) with each becoming hardest as they pass each
other midway (right
above/left below) and soft again upon completion.
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| 3.
GRASP SPARROWS TAIL - WARD OFF RIGHT |
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Draw your left hand in towards your body and position it
at about shoulder height with palm facing downward and the elbow
relaxed beneath it. Scoop your right hand up in a curve towards
the elbow of the left arm to finish palm up near your left hip.
Shift 70% of your body weight into/over the left leg. Lift your
right foot a few inches and reposition it to alongside the left
with the heel raised. Turn your head to your right to face directly
E.
Turn your shoulders and then hips clockwise to finish with your
shoulders aligned left/N right/S.
With your right heel still raised, pivot clockwise on the ball/sole
of your foot to position the toes and knee to also face directly
E.
Step E with your right foot and shift 70% of your body weight
into/over that leg. Raise your right arm in an upward and outward
diagonal E to shoulder level, palm up.
Move the leftt hand first forward a little with palm outward
and then inwards towards your left hip in downward diagonal
arc. |
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| 4.
GRASP SPARROWS TAIL - ROLLBACK |
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Turn the left palm to face upward and the right palm downwards.
Turn the palms to diagonally face each other. Raise your left
foot just an inch or so and - leading with the toes - move it
in a clockwise arc to finish parallel with your right foot with
toes pointing NE and heel SW.
Shift 70% of your body weight into/over the left leg.
Lift the toes of your right foot (just an inch or so) and pivot
clockwise on the heel until the toes and knee point SE. Bring
your left hand to your body centre-line at about waist level,
palm up.
Draw your right hand back in towards the centre of your chest
and position it above the right hand, palm down.
Turn your head to your right to face directly SE. Turn your
shoulders and then hips clockwise to finish with your shoulders
aligned left/NE right/SW. Keep the toes of your right foot raised
and conclude this phase of the posture with 70% of your weight
in/over the left leg, "holding a circle at your body centre-line"
and facing SE. |
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5.
GRASP SPARROWS TAIL - PRESS |
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Pivot as far as you are able on the right heel and put
it down (for now) toes and knee pointing NE.
Turn your shoulders and then hips anti-clockwise 90° to
face N/NE with your shoulders aligned (for now) left/NW right/SE.
Shift 70% of your body weight into the right leg and place
the toes down. Lift the toes of your left foot (just an inch
or so) and pivot anti-clockwise on the heel until the toes
and knee point NW; then lower your toes to the floor. Turn
your head to your left to face directly NW. Turn your shoulders
and then hips anti-clockwise to finish with your shoulders
aligned left/SW right/NE.
As you turn 180° from SE (Tiger) corner to NW (Dragon),
raise your left arm diagonally across your chest and bring
it to shoulder height and extended out away from the body,
fingers pointing NW, palm facing down. The right hand remains
at shoulder height throughout the 180° turn as described
above and travels palm down from SE to NW to finish alongside
the left, fingers pointing NW, palm facing down. The fingertips
of both hands should arrive together at the NW diagonal; held
at about shoulder height, arms extended (but never stiff),
palms facing down. Shift 70% of your body weight into/over
the right leg.
"Withdraw hands/arms": Turn the palms away from
you and "Withdraw" both hands simultaneously in
vertical parallel arcs over an imaginary circle (imagined
there in front of your belly) towards the corresponding shoulders
to finish facing NW, fingers up and elbows down - ready to
press NW.
"Withdraw into Cat Stance left": Lift your left
foot a few inches and reposition it to alongside the rightt
with the heel raised and the toes and (left) knee facing directly
NW.
Step NW with the left foot and shift 70% of your body weight
into/over that leg.
Extend your arms away from your body at shoulder height to
"Press" both hands NW, palms facing away from you.
Soften your hands (relax your wrists and fingers) upon completion
of this "Press".
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6.
GRASP SPARROWS TAIL - WITHDRAW AND PUSH |
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Relax/soften your hands and draw the elbows in close to
the body.
Shift your weight back into/over the right leg. Lift the toes
of your left foot (just an inch or so) and pivot clockwise on
the heel until the toes and knee point NE; then lower your toes
to the floor.
Shift your weight back into/over the left leg. Lift the toes
of your right foot (just an inch or so) and pivot clockwise
on the heel until the toes and knee point E. Turn your head
to your right to face directly E.
Turn your shoulders and then hips clockwise 135° in all;
finishing with your shoulders aligned left/N right/S. Raise
your left hand to above that elbow and position it at about
shoulder height with the palm facing (E) away from you. Rotate
your right hand clockwise to thumb uppermost so that the palm
faces towards you with your (right) elbow pointing S.
Take a small step forward to E with the right foot and shift
70% of your body weight into/over that leg. Keep your back upright.
Press the left palm forward and slightly upward to meet your
right hand and bring the wrists together. With the hands still
joined at the wrists, flatten your left hand to cover your right
wrist.
"Separate Hands": Leading with your wrists and knuckles,
draw the left hand out towards N and the right towards S to
about a shoulder width apart, palms facing you.
"Withdraw Hands": Turn the palms away from you and
"Withdraw" both hands simultaneously horizontally
towards the corresponding shoulders to finish facing E, fingers
up and elbows down ready to push E.
"Withdraw into Cat Stance - right": Lift your right
foot a few inches and reposition it to alongside the left with
the heel raised and the toes and (right) knee facing directly
E. |
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7.
SINGLE WHIP |
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Raise your left foot (just and inch or two) - pivot it anti-clockwise
at the ankle to realign it and place it back down again now
beneath your (left) shoulder-line with the toes and knee pointing
N. Shift your weight back into/over the left leg.
Lift the toes of your right foot (just an inch or so) and pivot
anti-clockwise on the heel until the toes and knee, for now,
point N; then lower your toes to the floor. Shift your weight
back into/over the right leg. Lift the toes of your left foot
(just an inch or so) and pivot anti-clockwise on the heel until
the toes and knee point directly W; then lower your toes to
the floor.
Turn your shoulders and then hips anti-clockwise 180° to
eventually (passing through N) face directly W with your shoulders
aligned left/S right/N. Keep both arms parallel at shoulder
height and sweep them in an arc across at eye-line from your
right (E) to your left (W). Throughout this turn the left hand
should remain palm down. As your shoulders and hands pass through
N, turn your right hand to palm facing you.
"Make a beak" with your right hand by holding the
thumb between the other four fingers - at shoulder height with
your elbow below the wrist level. Begin to make the beak first
with your fingers pointing upwards and in line with your wrist.
As your left hand approaches W, allow it to fall in a curve
towards your right hip and then raise it up in an arc (like
a whip) to pass across your right armpit. As the left hand passes
above the left foot (falling in a curve towards your right hip)
bring your left foot back a little and place it next to the
right with the toes only touching the floor (Cat Stance - left).
'Drop' the beak held in your right hand by relaxing your wrist
so that the bunched fingers and thumb point downwards. At the
same time extend this right arm outward a
little to N. Turn your head to your left to face directly W.
Raise your left hand to above that elbow and position it at
about shoulder height with the palm facing (W) away from you.
Step W (out of Cat Stance) with your left foot and shift 70%
of your body weight into/over that leg. Extend (never lock)
your left arm to push/press W with the left palm.
Soften your left hand (relax your wrist and fingers) upon completion
of the push/press. |
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8.
LIFT HANDS |
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Shift 70% of your body weight into/over the right leg. Lift
the toes of your left foot (just an inch or so) and pivot clockwise
on the heel until the toes and knee point N; then lower your
toes to the floor. Soften your right ("beaked") hand.
Face directly N. Draw both elbows in towards your body and reposition
your hands to one each side of your head, palms facing each
other and with the fingers and wrists relaxed and 'soft'. Dip
your head/eyes a little (sink your neck into your shoulders)
and look (N) "peak-a-boo" style from beneath your
fingers. Your thumbs should be pointing over your shoulders
(S) with each hand held just a few inches out and away from
your temple.
Shift your body weight back into/over the left leg. Lower both
hands - a shoulder width apart - towards your thighs with the
palms facing each other. Raise your right leg until the thigh
is parallel to the floor with your toes hanging directly below
the knee, ankle relaxed and toes pointing downward.
Extend the left arm (a shoulder width from the other and at
waist level) outwards from your body with the thumb uppermost
and fingers pointing N. Extend the right arm (a shoulder width
from the other and at waist level) and position the wrist more
or less opposite the fingers of the left hand.
Maintain the hand/arm configuration as just described - "lift"
both hands simultaneously to about chest level. At the same
time, raise your right leg as described earlier. Extend (but
never stiff or locked) your right leg forward (N); straighten
it at the knee and hold it out at about 45° from your hip.
Keep your (right) foot held at 90° to the shin and with
the heel pointing down.
Maintain the alignment of your right leg/foot as described above
and lower your right heel to the ground by 'sinking' (bend the
knee a little) into left leg. Lower both arms - a shoulder width
apart - towards your thighs with the palms facing each other.
Lower the toes of your right foot and shift your weight forward
(N) to your right leg. |
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9.
RETREAT SHOULDER / STRIKE WITH SHOULDER |
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Step back towards the SW with your left foot and place it
down with the toes pointing W.
Shift your body weight 'back' into/above your left leg. Turn
your shoulders and then hips anti-clockwise to finish with your
shoulders aligned left/S right/N.
Turn your head to face directly W. Raise your left hand and
position it at about shoulder height with palm facing downward
and the elbow relaxed beneath.
"Hold a Circle on your left hip": Scoop the right
hand across your body towards the elbow of the left arm to finish
palm up near your left hip - with your body weight/centre in/over
your left leg. Raise your right foot just an inch or so and
- leading with the toes - move it in a anti-clockwise arc across
the floor to finish parallel with your left foot - toes pointing
W and heel E.
Shift your body weight from in/over the left leg (S) to in/over
the right (N). You are presently facing W.
Lower your left forearm in a downward clockwise arc and bring
you left hand, palm down, towards the inside of your right elbow.
Turn your head to your right to face
directly N - looking over your right shoulder. Incline to your
right (N) at the waist (the direction in which you now face
with shoulders aligned left/S right/N) and lowering it a little
as you do so - "strike" with your (right) shoulder
- as if barging a stuck shut door.
As your right shoulder passes over your right foot (the moment
of strike) - turn your head to your left to face directly W
and begin to "separate" the (fore)arms: beginning
with your left hand placed on the inside of your right forearm
just beneath the elbow; and your right hand placed beneath your
left forearm on the elbow - "Separate the Arms": keeping
the forearms and then hands in light contact with each other
throughout; draw your elbows apart outwards (left/S right/N)
and gradually 'slide' your right hand (palm up) out from under
the left (palm down) hand.
Ensure that just for now 100% of your body weight/centre is
in/over you're your right leg and lower your centre by sinking/bending
the right knee. When absolutely certain that your centre is
over your right leg - begin to "Separate the Arms (as above)
and raise your body back up again by straightening your right
leg to upright - but never to stiff or 'locked' at the knee.
Raise your left leg until the thigh is parallel to the floor
with your toes hanging directly below the knee, ankle relaxed
and toes pointing downward. |
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10.
STORK SPREADS WINGS |
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Lift your left foot just an inch or so and reposition it
for now to alongside the right with the heel raised (Cat Stance
left) .Bring the left hand, palm down towards your left hip.
Turn the palm of your right hand (rotate the wrist clockwise)
to face away from you and then raise that hand in an upward
arc to finish extended above your right temple, palm facing
W.
Simultaneously, raise your body slightly and lift the left leg
until the thigh is parallel to the floor with your toes hanging
directly below the knee, ankle relaxed and toes
pointing downward.
Bring your left hand at a point outside the left thigh, palm
down fingers pointing W. Shift 100% of your body weight into
your right leg. "Sink" your entire body weight (or
"centre") by bending your right knee a little.
Turn to face directly W. Turn your shoulders and then hips anti-clockwise
to finish with your shoulders aligned left/S right/N. |
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