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CARRY TIGER AND RETURN TO MOUNTAIN |
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Step back to "Wrestle Tiger": Shift 70% of your
body weight into/over the left leg and bend (sink into) your
left knee/leg. Lift your right foot (just an inch or two) and
take a short pace diagonally back towards the SE. Reposition
your right foot with the leg extended (not stiff or locked)
behind you to just beyond your right shoulder-line with the
heel raised and sole of that (right) foot now facing SE. Continue
to face N with your shoulders and hips aligned left/W right/E.
Lower your crossed arms and reposition them (still crossed at
the wrists) to palms up at about waist level - and begin then
to "separate your arms":
Separate Arms: Leading with your wrists and knuckles, draw the
left hand (palm up) out towards W - over your right hand - and
the right hand beneath the left - towards E. As your hands break
contact, rotate your right hand anti-clockwise to point your
fingers at first in towards your right hip. Extend your right
arm to position that hand, just for now, above your right heel
(as you make the "step back" as described above) with
the palm up and fingers pointing SE.
Lower your right heel to the ground and shift your weight (back)
into/over the right leg. Continue, for now, to face N. Rotate
your right hand clockwise in towards you right hip, with the
fingers pointing behind you to the SE. Extend the right arm
and begin then to rotate your right wrist clockwise and turn
the hand, palm up throughout, through 360°.
Lift the toes of your left foot (just an inch or so) and pivot
clockwise on the heel until the toes and knee point E; then
lower your toes to the floor. As you begin to turn (from N to
SE) and undertake the rotation of your right hand as follows:
bring your left hand up in an arc to about shoulder level, finishing
palm down and fingers pointing SE.
"Return to Mountain":
Shift your weight back into/over your left leg and pivot clockwise
on your right heel as you turn your upper body clockwise to
align your shoulders left/NE right/SW and hips left/N right/S.
To complete this phase of the posture, shift your weight forwards
into the right leg and position your right hand above your right
knee with the palm facing up with fingers pointing SE.
Position your left hand above the right, palm down with the
fingers of this hand also pointing SE - "holding a circle",
in front of your body above your right knee. You should now
face SE. Raise your left foot (just an inch or two) and, leading
with the toes, sweep it across the floor in an arc of about
20°. |
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| 2.
GRASP SPARROWS TAIL - ROLLBACK |
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Shift your weight back into/over your left leg and lift
the toes of your right foot. Circle the left hand in a descending
(outward to inward) arc. Raise the right hand in an ascending
(outward to inward) arc. Pivot clockwise on your right hell
to turn the toes further outwards to point S.
Upon completion of this phase you should be facing S. As a consequence
of the turning of your upper body and the final rotation on
your right heel, the fingers of both hands now also point towards
S. Keep your weight in/over the left leg. |
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| 3.
GRASP SPARROWS TAIL - PRESS |
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Pivot anti-clockwise on the right heel to finish with the
toes and knee pointing N; then lower your toes to the floor.
Turn your shoulders and then hips anti-clockwise 135° to
face NE with your shoulders aligned left/NW right/SE.
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 anti-clockwise
on the heel until the toes and knee point NE; then lower your
toes to the floor.
Turn your head to your left to face directly NE. Turn your shoulders
and hips anti-clockwise to finish with your shoulders aligned
left/NW right/SE. As you turn 135° from S to NE, raise your
left arm diagonally across the chest and bring it to shoulder
height and extended out away from the body, fingers pointing
NE, palm facing down.
The right hand remains at shoulder height throughout the 135°
turn as described above and travels palm down from S to NE to
finish alongside the left, fingers pointing NE, palm facing
down. The fingertips of both hands should arrive together at
the NE 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 as you "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 NE, fingers up and elbows down -
ready to press NE.
"Withdraw into Cat Stance left":
Lift your left foot a few inches and reposition it to alongside
the left with the heel raised and the toes and (right) knee
facing directly NE.
Step NE with the left foot and shift 70% of your weight into/over
that leg. Extend your arms away from your body at shoulder height
to "Press" both hands NE, palms facing away from you.
Soften your hands (relax your wrists and fingers) upon completion
of this "Press". |
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| 4.
GRASP SPARROWS TAIL - WITHDRAW & PUSH |
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Relax/soften your hands and draw the elbows in to 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 SE; then
lower your toes to the floor.
Shift your weight back to the left leg. Lift your right foot
just an inch or so and, leading with the toes, move it in an
clockwise arc to finish a half stride ahead of the left with
the toes and knee pointing SE. Turn your head to your right
to face directly SE. Turn your shoulders and then hips clockwise
90° to finish with your shoulders aligned left/NE right/SW.
Raise your left hand to above that elbow and position it at
about shoulder height with the palm facing (SE) away from you.
Rotate your right hand clockwise to thumb uppermost so that
the palm faces towards you with your (right) elbow pointing
SW. Take a small step forward to SE 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
NE and the right towards SW to about a shoulder width apart,
palms facing you.
"Withdraw Hands": Turn the palms
away from you as you "Withdraw" both hands simultaneously
horizontally as if around (the equator of) an imaginary circle
(imagined there in front of your belly) towards the corresponding
shoulders to finish facing SE, fingers up and elbows down -
ready to push SE.
Shift your weight backwards over your left leg. 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
SE. Step SE (out of Cat Stance) with your right foot and shift
70% of your body weight into/over that leg. Extend your arms
away from your body at shoulder height to "Push" both
hands SE, palms facing away from you. Soften your hands (relax
your wrists and fingers) upon completion of this "Push". |
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5.
SINGLE WHIP |
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Raise your left foot (just an 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
NE. Shift your body weight 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 NE; 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
NW; then lower your toes to the floor. Turn your shoulders and
then hips anti-clockwise 180° to eventually (passing through
NE) face directly NW with your shoulders aligned left/SW right/NE.
Keep both arms held parallel at shoulder height and sweep them
in an arc across your site-line from your right (SE) to your
left (NW). Throughout this turn the left hand should remain
palm down. As your shoulders and hands pass through NE, 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 NW, 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 NE.
Turn your head to your left to face directly NW. Raise your
left hand to above that elbow and position it at about shoulder
height with the palm facing (NW) away from you. Step NW (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 NW with the left palm. Soften your left hand (relax
your wrist and fingers) upon completion of the push/press. |
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6.
PARTING WILD HORSES MANE - RIGHT |
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Release the beak in your right and lower that arm to waist
level with the elbow above your right hip and your hand close
to your belly, above your left hip, palm up. Shift your weight
back(wards) into/over your right leg.
Raise your left hand up to about eye level. Keep the upper arm
extended out at about 90° from your body and raise the forearm
up in an arc to finish (vertical) with that (left) hand held
directly above the elbow, fingers up and palm facing NE (as
if raising your hand to ask teacher a question). Maintain the
configuration of your left arm (hand raised, as above) pivot
that arm clockwise at the shoulder and 'inwards' to bring the
forearm and hand to your centre-line (between the ribs) with
the elbow positioned directly above your (palm up) right hand.
Finish with the thumb of your left hand positioned a few inches
away from your forehead, fingers pointing up, palm facing SE.
Raise the toes of your left foot and pivot clockwise on the
heel to finish with your toes pointing NE; then lower your toes
to the floor. Rotate your shoulders and hips clockwise to become
aligned left/NW right SE and, briefly, facing/looking NE. This
is the first 90° of a 180° turn. Your sight line passes
through NE and then Eto eventually finish facing/looking SE.
Shift your weight back into/over your left leg. Raise the toes
of your right foot and pivot clockwise on the heel to finish
with toes pointing SE; then lower your toes to the floor. Rotate
your shoulders and hips clockwise to become aligned left/NE
right SW and now facing/looking SE - completing the last 90°
of the 180° turn.
Shift your weight into/over your right leg and shift 70% of
your weight into/over that leg. Bring your left foot forward
(SE) to alongside the right with the toes only touching the
floor and maintain 70% of your body weight in/over your right
leg (Cat Stance left).
Phase 1 (SE): Whilst maintaining the present position of the
upper arm, bring your left hand downwards by pivoting it at
the elbow in a 90° arc to finish with your (left) forearm
across your belly (horizontally); elbow pointing NE fingers
SW, palm facing your right hip. Whilst maintaining the present
position of the upper arm, bring your right hand upwards by
pivoting it at the elbow in a 90° arc to finish with your
(right) forearm raised (vertically) - fingers pointing up and
your palm towards your face.
Bring your left foot forward (SE) to alongside the right with
the toes only touching the floor and maintain 70% of your body
weight in/over your right leg. (Cat Stance left) |
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7.
PARTING WILD HORSES MANE - LEFT |
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Phase 2 (NE): Turn your shoulders and hips anti-clockwise
to align them left/NW right/SE and face/look directly NE - with
your 'empty' left foot alongside the right (Cat Stance left).
Pivot anticlockwise on the ball of your left foot to point the
toes and knee directly NE; then lower your toes to the floor.
Step (diagonally) forwards (NE) with your left foot and shift
70% of your weight into/over that leg.
Whilst maintaining the present position of the upper arm, bring
your right hand downwards by pivoting it at the elbow in a 90°
arc to finish with your (right) forearm across your belly (horizontally);
elbow pointing SE fingers NW, palm up. Again, whilst maintaining
the position of the upper arm, bring your left hand upwards
by pivoting it at the elbow in a 90° arc to finish with
your (left) forearm raised (vertically) - fingers pointing up
and your palm directly in front of your face.
Bring your right foot forward (NE) to alongside the left with
the toes only touching the floor and maintain 70% of your body
weight in/over your left leg. (Cat Stance right). |
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8.
PARTING WILD HORSES MANE - RIGHT |
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Phase 3 (SE): Turn your shoulders and hips clockwise to align
them left/NE right/SW and face/look directly SE. Pivot clockwise
on the ball of your right foot to point the toes and knee
SE. Step diagonally forward (SE) with your right foot and
shift your weight into that leg. Bring your left foot forward
(SE) alongside the right with the toes touching the floor
and maintain 70% of your body weight in/over your right leg.
(Cat Stance left)
Corner Step - link from "Part Horses Mane". Pivot
anti clockwise on the ball of your left foot to point the
toes and knee directly N. Turn your shoulders and hips anti-clockwise
to align them left/W right/E and face/look directly N. Relax/soften
your right hand and position it at about shoulder level, palm
down. Rotate you left hand anti-clockwise to reposition it
to palm up under your right elbow. (Hold a Circle on your
Right Hip) |
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9.
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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10.
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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