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GRASP SPARROWS TAIL - WARD OFF LEFT |
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Shift 70% of your body weight into/over your left leg. Raise
your right foot (just an inch or two) and, leading with the
toes, sweep your right foot forward in an arc towards your
left foot and reposition it beneath your right shoulder paralell
to the left foot and with toes facing E. Draw your right hand
in towards your body and position it palm down at about shoulder
height. Lower your left hand in an outward and then downward
arc to finish palm up near your right hip.
(Hold a Circle - on your right hip), and shift 70% of your
body weight into/over your right leg. Lift your left foot
a few inches and reposition it to alongside the right with
the heel raised (Cat Stance left)
Turn your shoulders and then hips anti-clockwise a little
to ensure that you now face directly N with your shoulders
and hips aligned left/W right/E. If necessary, pivot anti-clockwise
on the ball of your left foot to ensure that the toes and
knee of that foot/knee point directly N (Cat Stance left).
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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| 42.
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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| 43.
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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| 44.
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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45.
GRASP SPARROWS TAIL - WITHDRAW & 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.
Step E (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 E, palms facing away from you. Soften your hands
(relax your wrists and fingers) upon completion of this "Push". |
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46.
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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47.
WAVE HANDS LIKE CLOUDS |
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Shift your body weight into/over the right leg. Turn your
shoulder and hips clockwise and face NE.
Lift the toes of your left foot and pivot on the heel to reposition
it with the toes pointing N; then lower your toes to the floor.
Release the 'beak' from your right hand and withdraw that hand
back to the right shoulder, palm down. Scoop your left hand
down in an arc towards the elbow of your right arm to finish
palm up near your right hip. (Hold a Circle on the right hip)
Shift your weight into/over your right leg. Slide the left hand
up and the right down vertically to pass each other midway.
Stiffen your fingers a little as you do so. Both hands should
begin as soft, become 'harder' as they pass each other and soft
again by the completion of this phase.
Turn the palms to face each other - left above, palm down; the
right beneath, palm up.
Lift your left foot and with the toes still pointing N reposition
it a little further out to your left (W) - beyond your left
shoulder. Turn the body anti-clockwise to face NW and by the
action of the waist move the arms (holding a ball) across the
front of the chest to the left side of the body. (Hold a Circle
on the left hip). Slide the left hand down and the right up
vertically to pass each other midway.
Shift your body weight - laterally - into/over the left leg.
Turn the palms horizontally to face each other - right above,
palm down; the left beneath, palm up. Turn the body clockwise
to face NE and by the action of the waist move the arms (holding
a ball) across the front of the chest to the right side of the
body (Hold a Circle on the right hip).
Shift your body weight - laterally - into/over the right leg.
Slide the left hand up and the right down vertically to pass
each other with one palm passing the other. Turn the palms horizontally
to face each other - left above, palm down; the right beneath,
palm up. Lift your left foot and with the toes still pointing
N reposition it a little further out to your left (W) - beyond
your left shoulder.
Turn the body anti-clockwise to face NW and by the action of
the waist move the arms (holding a ball) across the front of
the chest to the left side of the body. (Hold a Circle on the
left hip) |
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48.
SIDE SINGLE WHIP |
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Shift 70% of your body weight into/over the right leg. Allow
your arms hands to fall in an arc towards your waist and come
briefly to rest in front your waist/hips.
Raise your left foot (just an inch or two) and reposition it
to alongside the right - toes only touching the ground (Cat
Stance left). As you reposition your left foot, raise both hands
together straight up along your body centre line to about shoulder
level - with the wrists relaxed and fingers for now pointing
downwards.
"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. Raise up the fingers
of your left hand as you rotate that hand anti-clockwise at
the wrist to position at about shoulder level with fingers up
and palm facing W.
Turn your shoulders and hips anti-clockwise and pivot on the
ball of your left foot to finish for now facing directly W left
toes and knee to W. Step W with the left foot and shift 70%
of your body weight into/over that leg. Push W with the left
palm and extend right (beaked) hand a little further away from
the right shoulder - to the N. |
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49.
HIGH PAT ON HORSE |
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Release the 'beak' from your right hand and withdraw that
hand back to the right shoulder, palm down. Shift your body
weight into/over the right leg. Rotate your left hand anti-clockwise
at the wrist, turning the palm over to face upward.
Draw your left elbow in close to your body/ribcage - keeping
the palm facing up and fingers pointing W. Draw your left foot
half a pace back (towards your right foot) and position it with
the ankle directly beneath the knee and with the toes only touching
the floor. Pivot your left foot anti-clockwise at the ankle
so that the raised (left) heel points NE.
Bring your left hand down in an arc to beside your left hip
- rotating your wrist clockwise as you do so to finish with
it positioned just for now to palm down beside your left thigh.
Bring your right hand up in an arc up and away from your body
- rotating your wrist clockwise as you do so to finish with
the arm extended away from your body, palm up at about (right)
eye level.
As you rotate both wrists clockwise and the hands approach each
other make them a little harder (stiffen the fingers) with each
becoming hardest as the palms pass each other (left palm briefly
facing N and the right S) midway. "Sink" into your
right leg - bend at the knee a little.
Turn your hips anti-clockwise to align them left/S right/N.
Turn your shoulders anti-clockwise to align them left/SE right/NW.
Following the action of "pivot your left foot anti-clockwise
at the ankle" and as a consequence of the co-orientated
hand/arm movements as described above; your left foot should
become aligned toes facing SW the (raised) heel NE. |
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50.
CROSS HANDS AND KICK RIGHT HEEL |
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Extend your right hand just an inch or two more and then
begin to raise it up in a clockwise arc from your left to
your right. Raise up your left hand/arm up in a wide clockwise
arc to bring that (hand) to 'crossed' at the wrist on the
inside (nearest to you) of your right hand/wrist. Finish with
your wrists crossed at about eye level, both palms facing
you. By this time - and as a direct consequence of the 'step/turn
described next/below - orientation will adjusted to E.
Lift your left foot (just an inch or two) and, keeping that
leg more or less straight and leading with the toes, reposition
your (left) to cross diagonally across your left leg and point
the toes NE. Keep your weight over your right leg and turn
your upper body.
clockwise to align your shoulders and hips left/NW right/SE
and turn to face/look E.
Leading with the heel reposition your right foot to alongside
the left with toes only touching the floor (Cat Stance right).
Separate Right Foot and kick with heel (E):
Lift the right thigh parallel to the floor (toes hang directly
below the knee). Bend the left knee slightly and point the
sole of your right foot E.
"Separate Hands": Leading with your wrists (elbows
relaxed beneath), draw the left hand out towards N and the
right towards S - to about a shoulder width apart, palms down.
Turn the palms outwards (left facing N and right facing S)
and extend them both further out from your body to assist
your balance as you perform the toe kick as described above.
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