Closing Practice

Wu Chi

26-27

2 to 5 mins

Sealing your Energy

15

2 to 5 mins

THE f IVE SIGNS OF PRACTICE

Third Level If you have reached the point in your daily practice where you are doing the maximum numbers for all the warm-ups in Level Two, and are reasonably stable holding the postures at least 10 cm (5 in) lower than your normal standing height, you can experiment with a more advanced routine shown in the chart below.

FRAMEWORK EXERCISE PAGE NUMBER/DURATION

WARM-UPS Opening the Inner Gate

20-21

30 up to 60

Arm Circles

22-23

30 up to 60

Knees Up

24-25

30 up to 60

Full Swing

106-107 30 up to 60

Wu Chi

26-27

5 mins up to 20 mins

VARIOUS POSTURES The Great Circle

28-29

go deeper; stay longer

Double Spirals

go deeper, stay longer

The Archer

30-31 48-49

go deeper; stay longer

The Dragon

56-59

Holding the Tiger

60-63

go deeper, stay longer go deeper; stay longer

MOVEMENTS A power movement from Part Four

5 mins or longer

One of the steps in Part Five

5 mins or longer

CLOSING PRACTICE WU Chi

26-27

2 to 5 mins

Sealing your Energy

15

2 to 5 mins

Traditional Chinese Medicine

Traditional Chinese Medicine

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