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Activities Blog Trip

1) Today we practiced not moving the knee forward during movements involving steping forward. Think of “stretching” hamstring and calf muscle as if knee pushing those 2 points apart (like a triangle )

Corrections in first movement when arms leads out to right after foot shovels forward-should be a positive circle leading with hand.

Also in first move as arms sweeps through to front, lead with elbow and don’t let arm or elbow drop lower.

In second movement correction was to make sure I never see my palm. Don’t turn wrist.

 

2) White Crane Spreads its Wings

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Block Touching the Coat (Lan Ca Yi) 

6 moves

Wrist cross (Like X) right hand on top of left, fingers pointing downwards.
Lower right elbow open

right hand positive circle, left hand close to left hip.

Shift weight on left foot, right arm positive circle and left negative right, leg stretch to horse stance (all same time) landing on heel

Rest the right feet

Stretch right arm positive circle

Six Sealing and Four Closing (Liu Feng Si Bi) 

6 moves

Right hand positive circle twice (move 1, 2 and 3)

4 – Bring left hand middle of the right arm, both hands at the front of torso, left arm elbow touching left ribcage.

5- Pull left leg to rest toes near right leg – same direction and right feet

6- Rest both palms face down – fingers stretched – elbows slightly bend and tucked in

Single Whip (Dan Bian)

7 moves

1, 2, 3 twisting towel

4- Right hand thumb touches middle finger (making a circle) – right foot toes turns inside

5- left legs opens with heel horse stance

6- Rest the toes of left leg

7- Left hand positive circle

Adjust posture so elbows and knees are slightly bend and hands are stretched (Like T). Drop shoulders “resting” wrists stretched. Keep the right hand thumb touching middle finger (circle).

Turn Left and Buddha’s Warrior Attendant Pounds Mortar (Zuo Zhuan Shen Dao Dui)

6 moves

1-      Left hand negative circle – right positive circle same time – both elbow in the middle of torso close to the body. Right fingers still holding the “circle”

2-      Left opens negative circle stretched right hand near left elbow.

3-      Standing Buddha’s Warrior– stretch arms, keep wrists straight and open the chest by stretching , tummy tucked in, left shoulder backwards

4-       Open left feet from heel to left

5-      Turn left while dragging right leg and resting on the toes of right foot  (same as last moves of golden warrior –  Pull right leg in front of you together with right arm resting on toes / elbow in – raise leg – knee should touch the elbow. Rest of the body shouldn’t move.

6-      Last move of golden warrior except rather than fist in palm, left hand palm open rests on left hand (fist posture) (Legs same as starting position, elbows touching body.)

White Crane Spreads its Wings (Bai He Liang Chi)

4 moves

1-      Hands cross X fingers down and stretched

2-      Stretch your arms forward while right leg with toes only stretch backward, slightly right side, knee straight. Curve and lower the back.

3-      Land the heel of the right foot – put your weight on right leg and lock your right side

4-      Pull your left leg and land on your toes, while hands in positive circle stance. Left hand palm above left knee