1. Stand erect, face (N), feet together.
2. Move the left foot to shoulder-width apart and
equalize your body weight.
3. Both arms hang naturally by your sides (palms face
the thighs).
4. Turn both palms to face backward (S).
5. Raise both arms to shoulder height, keeping them
shoulder-width apart (palms downward - fingers pointing forward).
6. Bend the elbows slightly and move the hands inward
toward each shoulder and then lower the arms to the front of the thighs (both
palms downward and fingers pointing N).
7. Bend the knees slightly when you lower the arms.
2. GRASP
SPARROWS TAIL - WARD OFF LEFT
1. Shift your body weight into the left leg. Turn the
right foot (pivot on the heel) until the right toes point
(E).
2. Raise the right hand (palm down) to the right
shoulder.
3. Scoop the left hand (palm up) in a curve to the right
side of the body, and stop underneath the right hand -
hold a large ball vertically on your right hip.
4. Shift your body weight into the right leg and the
left foot come up onto its toes.
5. Step (N) with the left foot and shift 70% of your
body weight into the left leg.
6. Raise the left arm in a curve to shoulder level, left
palm is almost horizontal and the left wrist is
centre-line to the body.
7. Move the right hand forward horizontally to brush
across the left hand (one inch apart) The right arm (palm
down) falls in a curve coming to rest beside the right
thigh.
3. GRASP SPARROWS TAIL - WARD OFF RIGHT
1. Shift your body weight into the left right foot come
up onto its toes.
2. Turn the left palm over so that it faces downward,
turn the right palm over so that it faces upward.
3. Move the left hand closer to the left shoulder.
4. Scoop the right hand (palm upward) and position under
the left hand - hold a large ball vertically on your left
hip.
5. Turn the right knee to the (E) and pivot on the right
toes, step with the right foot to the (E) and shift 70% of
your body weight into the right leg.
6. Raise the right arm in a curve to shoulder level,
right palm is almost horizontal and the right wrist is
centre-line to the body.
7. Move the left hand forward horizontally to brush
across the right hand (one inch apart).
8. Turn the right palm toward the chest and level the
right arm (shoulder height) horizontal to the floor.
9. Move the left hand back toward the chest along the
body centre-line, keep the left elbow close to your side.
The left palm faces outward and fingers point upward -hold
a large ball horizontally in front of your chest.
4. GRASP SPARROWS TAIL - ROLLBACK
1. Shift your body weight into the left leg.
2. Pivot on the right heel and turn the upper body and
hips to the right (SE).
3. Withdraw the right hand (palm down) back to the right
shoulder.
4. Lower the left hand (palm up) underneath the right
hand - hold a large ball vertically on your right hip.
5. GRASP SPARROWS TAIL - PRESS
1. Pivot on the right heel and turn the upper body
counter-clockwise to face (NW), sink slightly through the
knees.
2. Pivot on the left heel (toes point NW) and begin to
raise the left arm diagonally across the chest until
shoulder height, and turn the left palm outward.
3. Keep the right hand at shoulder height and turn the
right palm outward.
4. Shift 70% of your body weight into the left leg and
push both hands toward (NW) at shoulder height.
5. Bring the right toes closer to the left heel and turn
both palms to face each other (hold a large ball
horizontally in front of your chest).
6. Turn the right knee to the (E) and pivot on the right
toes, step with the right foot to the (E) and shift 70% of
your body weight into the right leg.
7. Move the palm of the left hand toward the lower right
forearm and lightly touch the right wrist.
8. Press the left palm forward and slightly upward by
the strength in the rear leg.
6. GRASP SPARROWS TAIL - WITHDRAW AND PUSH
1. Slide the left hand over the back of the right hand. Separate your hands
by stretching the arms forward in front of the shoulders (palms down, fingers
pointing E).
2. Shift your body weight into the left leg.
3. Raise both arms (shoulder width) and circle backward
to chest level (keep elbows close to the body).
4. Shift 70'-. of your body weight forward into the
right leg.
5. Push forward and slightly diagonally upward with the
arms. The arms remain at shoulder width and are kept slightly bent. Palms remain
facing forward and the fingers pointing upward.
7. SINGLE WHIP
1. Shift your body weight into the left leg and turn
the right heel so that the right toes point (N).
2. Both arms remain parallel at shoulder height (elbows
slightly bent and palms down). Turn the upper body (NW) as
far as possible.
3. Extend all finger tips (NW) with both palms facing
each other.
4. Shift your body weight into the right leg.
5. Move the left toes toward, and slightly behind, the
right heel.
6. Withdraw both hands to the right side of the body.
The right hand forms a hook (fingers pinched together) at
shoulder height (elbow below the wrist level), the left
arm falls in a curve (palm up) to the right hip.
7. Turn the upper body to face (NE).
8. Extend the right hook (shoulder height) to (NE).
9. Raise the left hand to the right shoulder (palm
facing the shoulder).
10. Turn the upper body to face (W) by pivoting on the
left toes.
11. Move the left hand to the left shoulder, continue
pushing outward with your left hand inward) at chest level
and parallel to the body turn. 12. Step (W) with the left
foot and shift 70% of body weight into the left leg.
13. Turn the left palm outward (away from your body) you
extend the left arm (W) . The eyes look out over fingers.
14. Keep the right hand (hook) slightly behind a point
at ear level height.
8. LIFT HANDS
1. Shift your body weight into your right leg.
2. Pivot on the left heel and turn the body to face
(N)
3. Open the right hand and move both arms (palms
facing each other) in toward the head, stopping in front
of each temple.
4. Shift your body weight into the left leg.
5. Lower both arms (palms facing) down the centre of
the body toward the thighs.
6. Raise the right leg until the thigh is parallel to
the floor (right toes hang directly below the right
knee).
7. Raise both arms up slightly.
8. Extend the right arm (shoulder width and waist
level) to (N).
9. Extend the left arm (shoulder width and waist
level) to (N), stop when the left hand is directly
opposite the right elbow.
10. Lower the right foot (N) onto its heel (bearing no
body weight).
9.
RETREAT SHOULDER / STRIKE WITH SHOULDER
1 . Pivot the right foot (on its heel) to the left
and then shift your body weight into the right leg.
2. Step (W) with the left foot and shift 70% of your
body weight into the left leg.
3. Place the right toes near the left heel.
4. Move both hands to hold a large ball vertically on
your left hip - left hand (palm down) at shoulder level,
right hand (palm up) at hip level.
5. Step (N) with the right foot and shift 70% of your
body weight into the right leg.
6. Extend the right arm to a position just outward of
the right knee.
7. Push the left hand diagonally downward across the
chest area (palm facing N) into the right lower arm.
8. Lean forward (N) slightly 'with the right shoulder.
10. STORK SPREADS WINGS
1. Keep your body weight in the right leg. Move the
left toes closer to the right heel. Pivot on the left
toes and turn the upper body to face (W).
2. Turn the left hand over (palm up). Circle both arms
outward and upward (leading with the back of each
hand).
3. Simultaneously, raise the body slightly and lift
the left leg until the thigh is parallel to the floor
(left toes hang directly below the left knee).
4. Stop the right hand approximately four inches from
the right temple and rotate the hand until the palm
faces forward (W).
5. Stop the left hand at a point outside the left
thigh, turn the palm down and fingers point (W).
6. Sink your body weight into the supporting right leg
and lower the left foot (toes only touching the floor)
twelve inches forward (W) of the right foot. The hips,
shoulders and the head all face (W).
