List of Postures:
Starting and Resting Position
- Pressing the Heavens with Two Hands
- Drawing the Bow and Letting the Arrow Fly
- Separating Heaven and Earth
- Wise Owl Gazes Backward
- Punching with Angry Gaze
- Touching Toes then Bending Backwards
- Big Bear Turns from Side to Side
- Bouncing on the Toes
Posture 1 - Pressing the Heavens with Two Hands
With your hands resting at your sides, slowly raise your hands in front of your body with palms facing upward while inhaling. When your palms pass in front of your face, twist the palms and press upward. Look up and lift your heels so you are standing on your toes. Continue the posture by changing the direction and bring your hands down to your sides while exhaling.
Posture 2 - Drawing the Bow and Letting the Arrow Fly
Spread your feet so they are two shoulder widths apart and facing forward. Lift your hands and cross them in front of you at throat level. With your left arm, slowly extend it out to the left with the index and thumb finders creating an "L" shape and the others bent. While the left arm is moving, make a fist with your right hand, bend at the elbow and pull back like shooting a bow. Bend your knees as if riding a horse and turn the head to gaze through the "L" shape of the extended hand. Repeat in the opposite direction. Keep your weight centered at all times.
Posture 3 - Separating Heaven and Earth
Stand with feet approximately shoulder width apart, arms relaxed at your side. Lift your hands to the stomach with palms facing upward while inhaling. Separate your hands with your right hand pushing down and your left hand pressing upward. Now reverse your hands by bringing the right up to the chest and the left hand down to the chest. Once at the chest reverse the direction of your palms and push your left hand down and your right hand up.
Posture 4 - Wise Owl Gazes Backward
With your feet a shoulder width apart, look straight in front of you and relax. Raise your left hand and move it around to the back of your neck. Cup your hand and hold your neck while your index and middle fingers clench your right ear. At the same time as moving your left hand, take your right hand and move it down and around to the middle of your back with your palm facing outward. Keeping your body straight, turn at the waist to your right and look down at your left heel. Inhale while moving your arms into position and moving your waist. Turn back to face front and lower your hands while exhaling. Repeat the movement on the opposite side.
Posture 5 - Punching with Angry Gaze
With your feet parallel and 2 shoulder widths apart, squat down with your fists clenched loosely, move them next to your waist with the back of the hands facing down. Inhale, then while exhaling, slowly extend the right arm outward, punching directly in front of your throat. During the extending of the arm, turn the fist so that the back of the hand faces upward, teeth clenched and eyes wide open. Withdraw the hand while twisting it back and to the side of the waist and relax the face. Repeat using the left arm. You should grip the ground firmly with your feet during this posture. Do not protrude the buttocks and pull in the lower back.
Posture 6 - Touching Toes then Bending Backwards
Stand relaxed with feet shoulder width apart. Lift your arms up and lean back while inhaling. Then bend forward and grasp your toes with your hands while keeping your legs straight and exhaling.
Posture 7 - Big Bear Turns from Side to Side
With your feet parallel and 2 shoulder widths apart, bend forward at the waist and let your arms hand down loosely. There are two movements to this posture and should be done in a relaxed state. The first is to raise your left shoulder while lowering your right and let your right hand drag on the ground. Repeat on the opposite side. The second is to turn your hips while moving your left arm and shoulder inward. Repeat on the opposite side.
Posture 8 - Bouncing on the Toes
Stand still and lift your heels while raising your body and inhaling. Drop the heels suddenly to give your body a little jolt and exhale quickly. If you are not very strong, lower the heels more gently. The head should be kept erect to prevent shock to the cervical vertebrae.