0. WUJI - Stand with feet parallel, shoulder width apart, knees slightly bent. Hold the head upright without being stiff, hands hang down at your sides. Tuck your coccyx/hip to be under your shoulders.
NOTE: Prepare
your body and your mind. Relax the shoulders. Think about your breath
as you execute each movement. Slow your breathing.
1.1
INHALE: Raise palms straight up from hip level to about
shoulder level.
1.2
EXHALE: Turn hands over and press palms downward to around hip
level.
NOTE: If
you’re not yet focused, you may repeat this step several times
until you’re ready to move on.
2.1
INHALE: Like a bird flapping its wings, raise hands to the
sides, from shoulders, palms down, past shoulder level.
2.2
EXHALE: Still out to the sides, lower hands from shoulders, palms
down, to about chest level.
3.1
INHALE: Swing arms forward to front, palms up.
3.2
EXHALE: Cross arms at wrists, roll hands staying connected at
wrists, out then inward. Bend knees a little.3.3 INHALE: Bend elbows and pull hands straight back to ribs, palms up.
3.4 EXHALE: Press palms down to about hip level. Straighten knees.
4.1 INHALE: Raise palms straight up from hip level to about shoulder level.
4.2 EXHALE: Push hands forward, palms up.
5.1
INHALE: Swing arms to sides, shoulder level, palms up.
5.2
EXHALE: Drop hands a little, about 6 inches.
6.1
INHALE: Make hollow fists, bring them to cover sides of head,
elbows out to sides, bend knees.
6.2
EXHALE: Open the fingers, push palms out to sides, head level,
straighten knees.
7.1
INHALE: Make hollow fists, bring them to cover sides of head,
elbows out to sides, bend knees.
7.2
EXHALE: Open the fingers, push palms straight up, straighten
knees & stand on tips of toes.
8.1
INHALE: Swing arms forward to front, palms up.
8.2
EXHALE: Cross arms at wrists, roll hands staying connected at
wrists, out then inward. Bend knees a little.8.3 INHALE: Bend elbows and pull hands straight back to ribs, palms up.
8.4 EXHALE: Bring hands together* in front of tan tien (an inch below your naval).
*AKA
“yin-yang” hands (what I call it)
MALES: LH
thumb and middle fingers tough, RH thumb inside of LH circle, RH
forefinger touches base of LH ring finger, palms upFEMALES: RH thumb and middle fingers touch, LH thumb inside of RH circle, LH forefinger touches base of RH ring finger
9.1
INHALE: Turn body from waist to left.
9.2
EXHALE: Center body.
10.1 INHALE:
Turn body from waist to left.
10.2 EXHALE:
Center body.
11.1 INHALE:
Raise hands from elbow, palms up, to about shoulder level.
11.2 EXHALE:
Lower hands, extend arms to press palms downward. Bend at waist,
touch palms to ground, exhale.
12.1 INHALE:
Bend knees, squat and raise body upwards, turn palms toward body by
raising hands, keeping elbows down, RH on outside,
12.2 EXHALE:
Continue the motion, straighten R arm, palm up over head, LH push
down, stand on tips of toes.
13.1 INHALE:
Flatten feet, bend knees, bring hands in front of chest, LH on
outside, palms facing body, elbows down, LH on outside,
13.2 EXHALE:
Continue the motion, straighten L arm, palm up over head, RH push
down, stand on tips of toes.
14.1 INHALE:
Bend knees, cross palms about heart level but arms almost vertical,
palms facing body RH on outside,
14.2 EXHALE:
Roll hands staying connected at wrists, out then inward, 14.3 INHALE: Draw hands to ribs, palms up.
14.2 EXHALE: Unbend knees, press palms down to about hip level, straighten knees back.
NOTE: Can
stand in WUJI or in “yin-yang” position for standing meditation.
Stay relaxed. When finished, rub palms together. Resist the urge to
sit down immediately after the exercise. Rather, walk it off (pace)
and shake out the legs.
