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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.
Imagine holding a ball in the palms, in front of the chest, arms extended, the left palm is on top, palm facing downwards, the right hand is underneath it, palm facing up. The hands are about 4 - 6 inches apart.
Move the right hand, palm still facing up, back towards your right hip, and follow it with your gaze, bending the right elbow as you do so. Keep the left arm where it is in front of the body. Move your right hand close to your right hip then move your right forearm back to the rear of the body, straightening your arm back as far as comfortable. Turn your right palm out and up to the rear as the right arm straightens. Your torso has also turned to the right.
Bend the right arm and bring the right hand over the right shoulder, close to the right ear, palm turned down. Turn the torso to the front of the body, finishing with the right palm facing down about 4 - 6 inches above the left palm which is now turned up. You finish as though you're holding a ball again in front of the centre of your chest with the arms outstretched; the hands are in opposite positions (right on top, left underneath).
Move the left hand, palm still facing up, back towards your left hip, and follow it with your gaze, bending the left elbow as you do so. Keep the right arm where it is in front of the body. Move your left hand close to your left hip then move your left forearm back to the rear of the body, straightening your arm back as far as comfortable. Turn your left palm out and up to the rear as the left arm straightens. Your torso has also turned to the left.
Bend the left arm and bring the left hand over the left shoulder, close to the left ear, palm turned down. Turn the torso to the front of the body, finishing with the left palm facing down about 4 - 6 inches above the right palm which is now turned up. You finish as though you're holding a ball again in front of the centre of your chest with the arms outstretched; the hands are in opposite positions (left on top, right underneath).
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.
For more information on this footstep refer to Meditation Walk on the footwork page.
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:-
As the right hand moves over the right shoulder your feet stay parallel, weight 50%-50% on both feet. When the right hand, palm, down, approaches the centre of the body lift the right heel, move the right foot back a little to place the toes down next to the left heel. Transfer 50% weight to the right foot.
Keep the weight 50% on both feet (the right foot slightly behind the left) as your left hand moves back to your left hip and up and around the left shoulder to approach the front. At this point raise the left heel and place the left toes next to the right heel then place 50% weight on both feet. At this point the hands should be back in the front of the body, left hand on top of the right, both palms facing each other.
Keep the weight 50% on both feet (the left foot slightly behind the right) as your right hand moves back to your right hip and up and around the right shoulder to approach the front. At this point place the left heel forwards, landing next to the right toes, then place 50% weight on both feet. At this point the hands should be back in the front of the body, right hand on top of the left, both palms facing each other.
Keep the weight 50% on both feet (the left foot slightly ahead of the right) as your left hand moves back to your left hip and up and around the left shoulder to approach the front. At this point move the right foot forward, place the heel next to the left toes, then place 50% weight on both feet. At this point the hands should be back in the front of the body, left hand on top of the right, both palms facing each other.
Rolling Arms is taken from Shibashi (18 Breathing Exercises).
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