the Tai Chi Netguide - basic warm up 5: rotation & extension

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tai chi netguide Basic Warm up

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basic warmup excersise:

excersise 5: Rotation & Extension

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exercise 5
waist rotation & body extension warmup animation

5: WAIST ROTATION & BODY EXTENSION

The most significant of health benefits of Chi Kung are derived from the control of breath. The most significant from Tai Chi are derived from combining controlled breath with movement. These practices combine to self administer a gentle "internal massage".

Up. To continue from exer.4 (which concludes in "Embracing the Tree") raise the arms to above the head by 'rotating' the shoulders, maintaining the curved shape of arms (as if holding a ball/circle) until your hand pass in front of your face (you see your palms). At that point - rotate the wrists so that palms face forward and join the hands above the head (to maintain center of balance).

Tilt Back through Center - with care - and within or at your own 'limit' only. Not necessarily as far as illustrated in accompanying video.

Return to Center - taking EXACTLY the same route back as that to arrive in this position (or as I say, "rewind").

Rotate at Waist - One Way - with care -

Tilt Back - that way - with care - and then - Return to THAT Center - taking EXACTLY the same route back as that to arrive in this position.

Return to center center! "Rewind" to face forward.

Repeat sequence on the other side/in the other direction, say ... 9 times.

Return to Preparation/Conclusion and then "when you can again see your reflection in the water" ...
come to 'Attention' then -

Continue to exercise 6

IMPORTANT NOTE: " ... with care - and within or at your own 'limit' only. Not necessarily as far as illustrated in video".
This rule applies in all instances - including the initial 'rotation' at the waist. The total rotation possible is 180 degrees, or more. However, considerably less is no failure whatsoever. The purpose of these exercises is not to stretch beyond a habitual limit but simply and at a most basic level - 'self administer' an effective internal massage.