Movement

Left and step with left foot and place your feet at a shoulder's width apart.

Look straight ahead and gaze at some distant point.

Hands at hips with your palms facing down. Press down with palms.

Stand up straight. Relax. Lift your head up, chin tucked in a bit. Smile.

Hips and butt are tucked in, sealing the pelvic floor.

Don't move your shoulders or back much during the exercise.

Inhale slowly.

Slowly and gently turn your head to the left side.

Look behind you as far as you can; turn your eyes to the far left.

Gaze into the distance behind you at some point on the ground.

Exhale slowly as you look behind you.

After you have completely exhaled, then begin to slowly inhale, and return your head slowly and gently to the front. Look straight ahead and gaze at some distant point.

Slowly and gently turn your head to the right side. Continue to slowly inhale as you turn your head to the right. Look behind you as far as you can; turn your eyes to the far right. Gaze into the distance behind you at some point on the ground. Exhale slowly as you look behind you. After you have completely exhaled, then begin to slowly inhale, and return your head slowly and gently to the front. Look straight ahead and gaze at some distant point.

Repeat the movement, gazing to the front, left rear, and right rear, 8 times. As you warm up your neck muscles, turn a little farther to side and back. Be gentle with yourself, move very slowly. Be sure to gaze as far backward and downward as possible when looking to the back. Breath naturally, easily, slowly.

Inhale slowly as you move your head from side to side. Exhale slowly as you look backward.

Imagine yourself as a wise old owl turning his head from side to side. Imagine having the powers of distant vision and night vision of some birds of prey. Return you left foot back into a wuji stance.

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