Move 1

Start Posture Description

Stand with your feet parallel, shoulder width apart. Weight equally distributed and in the centre of the feet.

Chin is tucked in slightly and the top of head is reaching for the ceiling. 

• Arms are relaxed, hanging down from the shoulders.

• Hands are open with fingers expressing straight out as if getting longer.

Follow me

The video loops 5 times with breaks for you to return to the start posture and practice it again. Practice each move many times until you are able to do the move without watching the video.

Step by Step Instruction

Express the fingers forward and out to raise the hands to shoulder height.   Drop the elbows and press the palms down. The body stands up rises to the top of the head. Raise the right hand, and the right toes, palm facing forward. Pivot on the right heel and turn to the right. Slide the left heel out, pivoting on the ball of the foot, until the left foot is at a 45 degree angle to the right.  Both legs are straight, body centred.  Relax the ankle, knee, hip, and sink down into the right foot, squaring the hips and shoulders. The left leg is straight. Extend the right palm forward, wrist at shoulder height, thumb at centreline, elbow pointing to the floor. Left palm presses down, fingertips toward the centreline. Square the hips to the right foot keeping the left leg straight.

Before going to the next move, please complete the self assessment.

End Posture  Description

Most of the weight is on the right foot. Left leg is straight and both feet are flat on the floor.

Shoulders and hips are squared to the right foot. 

• Right arm is extended and palm forward at shoulder height with the thumb at the centreline. 

• Left arm is round with palm down in front of the left leg. Fingertips are towards the centre.

Practice from the beginning

To memorize the sequence, practice from the 1st move to the current move many times.