Water

Begin in Wu Chi. Then slowly raise your arms into the position, Holding the Ball (page 13). Ensure the full weight of your arms rests completely on the imaginary balloons under them.

Fold your hands into loose fists, with the pads of your thumbs contacting the first knuckle of your forefingers. This creates a arrowhead on each fist.

Twist one fist while raising it in front of you until your arm is directed 45 degrees away from your body. Your extended fist is opposite the center of your forehead.

Bring your arm back down to chest level, unwinding the twist. Your hand rests close to the center of your chest. As you do this, make the upward twisting movement with the other hand.

Imagine you are holding a screwdriver and twisting its blade upwards and outwards in front of you. Make the fullest possible twist with each wrist, while doing your best to avoid tension in your chest and shoulders. Your eyes focus on the point in space where you direct the arrowhead of each fist.

Once you become familiar with the upward twisting arm motion, change the position of your feet: turn one foot 45 degrees outwards and step forwards with the other. Look straight ahead as you continue to twist your arms.

Begin gradually, paying attention to the correct movement of your arms. The action should be smooth, light and relaxed. Start slowly. Build up to 30 times. When you can do the movement with a flowing action that is free from tension, practice as many as you wish.

Traditional Chinese Medicine

Traditional Chinese Medicine

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