4 step breathing (breath in slow, hold, breath out slow, relax)
- feet firmly on floor, hands on knee, relax shoulders, head up like puppet on string, chin slightly tuck in, don’t slouch
- breathe in thru nose, breath out thru mouth
- breathe in & out through the abdomen
- complete the relax movement before starting the next breathe in
Inhale/exhale (tense/relax): Generally, inhale (& tense) when arms/hands extend out from the body (open joints, stretching); exhale (& relax) when arms/hands return toward the body.
wuji stance
- feet shoulder width apart
- shoulders relax, head up like puppet on a string, chin down (natural position), chin push back to neck
- relax hips (knees will bend as relax), sink on kua
- open knees, visualize soccer ball in between legs/knee (horse stance)
- hips/tailbone tuck in
- breathe in, breathe out
- stand 30 seconds
Posture/Stance
Basic Posture: Feet shoulder-width apart, top of the head suspended up, chin tucked in, shoulder relaxed, tailbone tucked under, kua relaxed, and abdomen and chest relaxed, lean forward 1° – 2°. The top of the head, the perineum and the Bubbling Well should be in straight line.
Front Bow Stance: Open one foot 45 degrees and step out the other foot forward; shift weight to the front leg; the lateral distance between two feet should remain shoulder-width apart.
Side Bow Stance: Open the feet wider, bend one knee by shifting weight towards that knee; the knee points towards the toes but the knee never goes beyond the toes. Whether the legs are opened wide or knees bent lower, the torso must stay upright with the Life Gate full.
Horse Stance: Open the feet wider, bend both knees (like you are on a saddle); knees point toward the toes. The legs can be opened wider or bent lower, but the torso must remain upright with the Life Gate full.
Gather Energy – do 3 reps
- follow 4 step breathing warmup
- breathe in as raise arms to bring energy from outside & direct energy to upper dantian,
- hold as slowly bring down to mouth,
- breathe out as slowly come down chest & deposit energy into middle dantian & relax
- visualize dropping a bubble as breathe out – drop bubble in dantian & it pops out & spread all over
- embrace energy in front & channel into the dantian
Wrist & fingers circle – tense & relax
- tense as wrist circle, move fingers starting with pinkie to thumb to form fist, then relax
- reverse, starting with thumb to pinkie then relax
Waist movement & breathing – do 6 reps
- raise arms to heart level as breath in, using only waist turn to left as breath out, breath in as turn waist to center, breath out as turn right, breath in as turn to center, breath out as lower arms
Waist turning – Do 6 reps on each side
- turn body left and right without collapsing knees, just turning waist, relax shoulders
- touch left shoulder with right hand as turn waist to the left,
- touch right shoulder with left hand as turn waist to the right
Hand maneuver – do 6 reps
- raise right hand shoulder height palm facing out, left hand waist level palm up
- now flip: left hand shoulder height palm facing out, right hand waist level palm up
- turn waist as maneuver hands – do not use arms to move. Use waist to move the hands
Weight shifting – do 3-6 reps
- use 4 step breathing, make sure whole weight is on one side as shift weight to other side & vice versa
- shift weight to left then shift weight to the right
- raise right arm shoulder height as raise left foot/toe
- raise left arm shoulder height as raise right foot/toe
- alternate raising arms as shift weight & balance
- raise both arms to side as raise right & left foot alternately
- alternate lifting left knee & right knee up as raise both arms
- now do the Karate Kid position & hold
- more difficult: raise right arm as raise right knee & vice versa
- challenge for balance – hold movement as sink on kua