Hold Up Heaven

Pose 1

Raise both hands above the head with the palms facing upward, as if holding up heaven. Then gently perform curve movements with both hands and return to the starting position.

Bow and Arrow

Pose 2

Separate the legs and bend the knees, with arms crossed in front of the chest (left arm outside). Left hand makes a pistol shape and points to the left, right hand forms a hook to pull as if drawing a bow; Move the right hand to the right side and separate the hands. Move both hands back to the starting position. Repeat on the right side.

Split Heaven and Earth

Pose 3

The feet should be parallel and shoulder width apart Move your hands to the front of your stomach with palms facing inward. Raise your right hand over your head and push upward, and at the same time the left hand moves downward with the palm facing down. When the arms are extended, straighten the legs. Then repeat the same process for the other side.

Spread Wings and Turn Head

Pose 4

Hands on hips, feet slightly apart. Inhale as you turn your head and torso to the left as far as you can go, exhale as your head and torso return back to the centre. Do the same for the right side.

Sway in Big Circles

Pose 5

Drop palms down slowly until they’re resting on thighs. Look down and lean the upper body forward. Swing the head from right to left, then back to the middle. At the same time, swing the buttocks from left to right and then back to the middle. The upper part of the body lowers down slowly. Repeat on the other side.

Punching

Pose 6

Taking a wide step sideways, pull both hands in and form fists next to the waist. Punch with the left fist with the eye of the fist facing up. Rotate the left hand and pull it into the waist. Punch the right fist with the eye of the fist facing up.

Touching Toes and bending backwards

Pose 7

Start with your arms behind your back and then reach down towards the floor. As you reach your ankles, try to bring yourself forwards and upwards by straightening your back to become parallel with the floor while also bringing your arms straight up to also become parallel with the floor. After that, bring your entire torso upwards to extend your entire body upright (with your arms pointing upwards). 

Clicking Heels

Pose 8

Feet are at least shoulder width wide and feet are parallel, arms are hanging in front, now start bending knees ever so slightly and then getting up, at the same time lift heels off the floor. Hips, knees and ankles are moving at the same time (in unison), allow arms and shoulders to bounce on their own with the up and down motion.