Return to Posture Index || Previous Posture - 1. Raising the Arms || Next Posture - 3. Painting the rainbow
Quick Links to Postures 1-17 | 1 Lifting Arms | 2 Opening the Chest | 3 Painting the Rainbow | 4 Separating Clouds | 5 Rolling Arms | 6 Cloud Hands | 7 Raise the Ball | 8 Carry the Moon | 9 Pushing Waves | 10 Loosening the Trunk | 11 Touch the Sea, Look at the Sky | 12 Rotate the Wheel and Point at the Moon | 13 Parting Wild Horses Mane | 14 Brush Knee and Push | 15 Grasp Sparrows Tail | 16 Fair Lady Weaves Shuttles | 17 Punching
Consult the "seated stage notes in posture 1 " regarding sitting / chairs.
Begin with hands lightly resting on the thighs, palms down.
Raise your arms in front of your body, at shoulder width, palms still facing downward, until you reach shoulder height. Then open your arms either side of your body, palms facing forward.
Bring your arms back into the centre of the body, still outstretched, palms forward. Then when you get back to shoulder width turn the palms down to face the floor as you lower them to rest on your thighs.
Repeat several times.
Consult the "important points" in exercise one regarding "moving in water".
Stand with feet at shoulder width and parallel, toes facing directly forward. Legs should be straight with knees slightly bent.
Perform the torso movements as in the seated stage while keeping the lower half of the body - including the hips - still. Only move the arms and torso.
Many people will find great benefit from practising the seated and / or standing static versions of this posture. There is no need to perform any footwork for the most basic benefits. However for those more energetic who wish to receive a more physical workout can perform the "Chinese squat" with this exercise. Refer to these notes for the basic squat method.
Applying the footwork to the posture:-
Stand with feet at shoulder width and parallel, toes facing directly forward. Legs should be straight with Knees slightly bent.
Perform the torso movements as in the seated stage with these additional steps:-
Lift the arms with no movement of the lower body. As you open the arms you go up onto your toes. As you bring the arms back to the front of the body come down from your toes. As you lower our arms you go into the Chinese squat.
Opening the Chest posture is taken from Shibashi (18 Breathing Exercises).
This video shows the standing footwork stage of this posture.
Return to Posture Index || Previous Posture - 1. Raising the Arms || Next Posture - 3. Painting the rainbow
