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netguide | warm up intro |
tai chi netguide Basic
Warm up
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exercise 4
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LOWER TORSO
4: Over the Rainbow
Going Down. Bend forward at the waist
and with a minimum of referral movement (try to not bend
any more at the knees or change position of the waist
- i.e. don't stick your bum out!) allow the arms to hang
(very) loosely parallel to the legs.
With time and practice your posture will extend and your
fingers may touch the ground. If so, allow them to be
so relaxed that the hand naturally 'folds/rolls' inward
to finish palms up with fingers pointing towards your
toes.
Going Up. Begin to return to an upright position
by gradually tilting the waist only. Do not 'stiffen'
the arms with any great exertion - yet keep them straight
and parallel as the torso tilts, thus only that above
the waist and the eye level rises.
At the Top. As your arms pass eye level bring the
hands together to gently and join above the head.
Over the Top. Take Care. The hands are joined above
the head to ensure that the center of gravity is maintained.
As appropriate to individual condition - begin
to arch the back and look upwards. Again, with time and
practice your posture will extend but attempt to do so
only if appropriate to your individual condition and requirements.
There is no need whatsoever to 'push it' however the well
practiced may extend to the point of looking behind -
with a very wide open mouth of course!
Repeat this sequence say, 3 times - and (Basic+) up to
9 times.
Conclude this part of the series by returning first to
"Embracing the Tree". To conclude fully (not
continue through the series) return to "Preparation/Conclusion"
and then "Attention". |
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