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34 EXERCISES

7. RAISE THE BALL

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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


STAGE 1: SEATED

Consult the "seated stage" notes in posture 1 regarding sitting / chairs.

Begin with hands lightly resting on the thighs, palms down.

Right Hand

Inhale

With your right hand resting on your right thigh turn the palm upwards and raise it diagonally across the body to the left corner, finishing about head height.

Exhale

Turn the right palm down and lower it diagonally across the body back to the right thigh where it began.

Now repeat on the other side:-

Left Hand

Inhale

With your left hand resting on your left thigh turn the palm upwards and raise it diagonally across the body to the right corner, finishing about head height.

Exhale

Turn the left palm down and lower it diagonally across the body back to the left thigh where it began.

Repeat several times.

Consult the "important points" in exercise one regarding "moving in water".

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STAGE 2: STANDING STATIC

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.

STAGE 3: STANDING WITH FOOTWORK

METHOD:"SWIVEL BALL STEP"

Lifting the cup uses the "Swivel Ball Step"

APPLICATION

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 you raise the right palm diagonally to the left corner you lift the right heel and swivel on the ball of the right foot so that the right foot turns a few inches to the left - making sure that the whole right leg - including the knee, hip and ankle - all turn as one. Then as as the right hand turns the palm down to descends to the right side we turn the right foot - and the whole leg - back to face the front and place the right heel back on the ground as in the beginning position.

Then repeat the movement with the left palm ascending to the right corner and turning the left foot/leg to the right.


NOTES

Lifting Arms posture is taken from Shibashi (18 Breathing Exercises).

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© 2018 Michael Davies