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Prefonn
Breathing Exercises
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exercirse four times
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HANDS CIRCLE THE UOON
WAVE HAIIDS AT CLOUDS
PUSH THE REEDS APART
THE ARCHER
FEEL NGERS BREATH
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WATER
PRESS FOffiIT,RD
PUI{CH FORWARD
FEEL THE EARTH
- PRESS THE SKY
EiiPTY HAI{DS
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Temple lffarnring Sxercises
Prs.forn each exelcise five times
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PRAY WHEEL
CRO$S ARH SvYil{GS
EAGLE TAKES FLIGHT
PICKII{G FRUIT
SWII{G ARiIS BACKWARD
SS'IHG LEGS BACKWARD
GRINI)II{G COR}I
ADVAHCE AHD RETREAT
POLISH TIRRORS
$tvtHc ARilS
Nerwong Ysf Chf
Stretchi*g & Joint Mobitity Exercises
Hold eacft exercise for one breath, in and out
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2T
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HORSE RIDING STAT.ICE
LEFT FORWARD STANCE
LEFT CALF $TRETCH
CAT STANCE
LEFT LEG PUSH BI\CKWARD
RIGHT FORWARD STANCE
RIGHT CALF STRETCH
CAT STANCE
RIGHT LEG PUSH BACKWARD
STEP BEHIND LEFT CROSS STAT{CE
STEP BEHIND RIGHT CROSS STANCE
HALF $PLIT, LEG STRETCH right
HALF SPLIT, LEG STRETCH left
WALK IT OUT 2 ROTANON OF AREA
ARM ROTATIONS
FINGER FLEXING
WRIST FLEXING
ELBOW AND SHOULDER FLEXING
NECK EXERCI$ES
SHOULDER BLADES
DIAGONAL STRETCH
HORIZO}ITAL STRETCH & WAIST TURI{ING
WAIST ROTATIONS 2 directions
KNEE ROTATIONS 2 directions
LEFT CRANE STAIICE
ROTATE FOOT FROil THE ANKLE 2 directions
RIGHT CRAI{E STANCE
ROTATE FOOT FROilI THE ANKLE 2 directions
SPINAL TWIST 2 directions HANDS OVER HEAD
DRAGON$ CURL
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WAVE HANDS
FEEL TIGER$ BREATH
HOLD THE BALL
right hand
BRUSH BIRDS TAIL
BRUSH BIRDS TAIL
leftt hand
WARD OFF
ROLL BACK & SHOULDER PUSH
PU$H THE CI\RT
BRUSH AWAY THE LOTUS LEAVES
TURN 180* & SINGLE WHIP
TURNING INWARD & DEFLECTING DOWN
PLAY THE HARP { PIPA } turning 180*
WHITE CRANE SPREADS WINGS
PULL OXEN TWIST STEP right hand right step
PULL OXEN TWIST STEP left hand left step
DEFLECT DOWN PARRY AND PUNCH
SHUT THE DOOR ( apparent close up )
CARRY TIGER TO ilOUl'lTlAN
STEP RIGHT & BRUSH KNEE
DEFLECT WITH FORARi' , TURN AND PUSH
PUSH THE CART & BRUSH AWAY THE LOTUS LEAVES
STEP BACK SINGLE WHIP
EAGLE STRIKES WITH TALO!{S
BACKHAND PUI{CH AND WARD OFF
REPULSE MONKEY right hand
REPULSE tttONKEY left hand
REPULSE MONKEY right hand
OBLEQUE FLYING ( slant flying )
PLAY THE HARP upward & downward
RETREATING WHITE CRANE
NEEDLE AT SEA BOTTOiI
FAN THROUGH THE BACK
TURN TO HOLD THE HORSE & FIST UNDER ELBOW
GROIN PUNCH
DEFLECT TURN PARRY AND PUNCH
OPEN UP
BRUSH BIRDS TAIL left hand
WARD OFF
ROLL BACK & SHOULDER PUSH
PUSH THE CART
BRUSH AWAY THE LOTUS LEAVES
TURN ISON & SINGLE WHIP
TURNING DEFLECTING WHIP
WAVE HANDS IT{ CLOUDS
WAVE HANDS IN CLOUDS
PUSH WITH HAND TWO DIRECTIONS
GUARD OVERHEAD
CRO$S HANDS
CLOSE FORIfr