“Awaken the Qi” Feet shoulder width apart Interlock fingers for extra stretch Inhale as you raise your arms Exhale as your hands descend Gently roll your shoulders
“Heaven and Earth” Feet shoulder width apart Fingers point inwards “Embrace the Tree” Inhale as your arms extend Look down at maximum extension Exhale as your hands descend Repeat both sides Feet wider than shoulder width apart Feet wider than shoulder width apart Extended wrist at right angles to forearm Keep shoulders relaxed Note right angle between thumb and forefinger Concentrate on space between forefingers Inhale as you extend your arms Inhale as you gently twist Exhale as you contract your arms Look down at maximum rotation Repeat both sides Exhale as you return to the centre Repeat both sides
“Stretch the Bow”
Ba Duan Jin Exercises (5-8)
“Break down Dams” Feet shoulder width apart Hands on kidneys Inhale as you arch backwards Exhale as you run your hands down the back of your legs Inhale as you take hold of toes and stretch gently Exhale and run your fingers up the inside of your legs Massage your kidneys with the back of your hands Bend your knees as you come up If touching your toes is too much, only go down to your knees and roll your shoulders
“Stare a 1000 miles” “Dragon Stretches its Tail” Feet wider than shoulder width apart Hands on thighs Inhale as you stretch back gently Exhale as you bend forward and rotate to the centre Inhale and rotate to the other side Repeat both sides
Feet shoulder width apart Focus on a single point Hands facing upwards at navel height. Inhale as you raise your arms At chest height, exhale pushing hands outwards
“Shaking Pillars”
Feet shoulder width apart Hands by your sides Inhale as you raise your arms Go on to tip toes Exhale as you drop your hands and heels
