1. Commencement 预备 Yu Bei

Feet are shoulder width apart Find your bubbling spring (rock back and forth on your feet from your toes to your heels. You will find the bubbling spring when your balance is equally in the middle of your foot) Relax your knees Shoulders over hips Ears over shoulders Chin relaxed, slightly looking down

To start, let both arms float up together, relax your elbows with this movement, let your ribcage gently expand and open.  Gently pushing on your palms, bring arms down to ~22° (15-20° depending on body shape).

Connecting Movement:  Hold Ball

Raise your right arm only to ~ 90° with palm facing out Left hand moves in under your right elbow, right arm on top each hand is almost lined up with opposite elbow.

2. Part the Wild Horse's Mane 野马分鬃 Ye Ma Fen Zong

Facing 12:00, step with your left foot to 9:00.  If you draw an invisible line from your right heel up to your left foot, your leading (left foot) should be just behind the line of your right heel.

Stepping wide is better than stepping too narrow. Think of your balance, and an X/Y axis, step just left of the origin.

When stepping forward with your left foot, your left hand moves out, palm facing up (elbow slightly bent) toward left foot (parallel to the ground) while your right hand pushes down to block (palm facing down) and ending in front of your hips. Imagine your left hand serving a platter.

Lift right heel, pivot foot on ball to turn heel facing back. When pivoting your right heel, your arms return to “hold ball” but now your left arm should be on top Repeat these steps 3 times in total.

This sequence alternates compression between your lungs and heart. Let your ribs gently open when arms move out and slowly close on the side of the arm pushing down.

Connecting Movement:  Stork Cools Wings

Bring your right foot up a half step, balance on both feet and find the bubbling spring. Left hand turns over and pushes down while your right hand rises to protect your face (palm towards your face).

Drop your right hand to the side (thumb facing out) and reach back. At the same time, your left hand goes from blocking in front of your hips to blocking forward—arm stretched out (elbow slightly bent; palm facing out).

3. Brush Knee 左搂膝拗步 Lou Xi Ao Bu

With arms still open, step forward (heel then toe) with your left foot. Push your left hand towards your knee and pull through with your right hand (palm facing out); your elbow is slightly bet, arm forward. Your front leg is perpendicular to the earth. Repeat these movements 3 times in total.

Transition movements are similar to parting horses mane, rocking backwards, lift your front toe, turn your bottom hand to face out and turn front foot out 45°. Take your next step and continue the same arm movements, one arm back and one forward hand and foot turns at the same time. These three movements start and end with your left side.

Arms reaching out will let the ribs open and this helps increases venous circulation

Connecting Movement: Play Pi Pa

With your left foot, take a half step forward and balance on both feet.  Turn right (top) hand over slowly.

Your left hand moves to your right inner elbow (palm towards ground).  At the same time, brush your left hand down your right arm to end with your left palm facing out, elbow bent.  As well, your right arm moves down to beside your right hip, palm facing up Place your left heel on the ground with your toes pointing up.

Finish by facing North, arms bent at elbows (fingers pointing up) with your arms facing each other (palms facing in).

4. Repulse Monkey 倒撵猴 Dao Nian Hou

Drop your right hand down, straighten this arm to your thigh. Turn your right hand, palm facing out, reach forward with your left hand and back with your right. This is similar to the position in connecting movement between horses mane and brush knee. Weight should be on your right foot, left heel rises.  Left foot swings easily straight back, knees end together with left toes being placed an easy step behind right heel at a 45°, place heel on ground.  Pivot right heel (on ball of foot) to turn foot straight/facing forward.

Before turning your right foot, this seemingly awkward stance compresses your chest cavity, imagine wringing out a cloth

When pivoting your right heel, turn front hand to face you, back arm drops to side (palm facing out and positioned at hip).  At the same time, your right hand moves down to stomach

Imagine holding a pregnant belly while your left hand pushes out forward to block (palm facing out).  Weight is on your back foot.  Your arms finish each motion by taking “pregnant belly” hand, easily outstretching it backwards while your opposite arm blocks forward.

Continue this back stepping sequence 4 times in total, end with your right arm back, left arm forward.

Connecting Movement: Peng Lu Ji An

These first 4 movements (and connecting movements) help stimulate your cardiovascular system and loosen your diaphragm.

5. Left-Grasp the bird's Tail 拦雀尾左 Lan Que Wei Zou

Instructor: Steve Oliver

Student: Erica Weigand

6. Right-Grasp the bird’s Tail 拦雀尾右 Lan Que Wei You

Instructor: Steve Oliver

Student: Erica Weigand

7. Wave Hands Like Clouds 云手 Yun Shou

Instructor: Steve Oliver

Student: Damone Blackmon

8. High Pat on Horse 高探马 : Gao Tan Ma

Instructor: Steve Oliver

Student: Erica Weigand