Narrator 1: Begin with your feet together and step out gently with your left foot.
Place your hands in front of your Dantian and take a nice deep breath in and breathe
slowly out.
Now place your hands in front of your abdomen as if you were holding a ball.
Lock your fingers together and slowly begin to lift up through your chest, stretch up
towards the sky, look directly ahead as you pull your hands back, and release your arms
down to the side.
Repeat again, lifting up, stretching out towards the sky, look directly ahead as you pull your
arms back and release down through the side.
And again.
And stretch it out now.
Breathing slowly in as you lift.
Breathe out as you stretch it up out.
Breath in as you look ahead and pull your arms back and breathe out as you release down.
Do it again.
Narrator 1: Bringing hands back to your abdomen holding a bowl.
Next, cross your arms out in front, step out with your left foot.
Point your finger out and pull your right arm back as if you were pulling a bow and
arrow and sink down to the leg.
Open the arms up and lift up through the, center again, steping out with your right
leg, pointing your finger out pull that bow and arrow and sink down through your legs.
Again, lifting up through the center, stepping out, draw your bow and arrow, and
sink down for your legs.
Always keep your back upright with it up throughout this move.
Again back to your right side, stepping out, draw your bow and arrow and sink down.
Breathing slowly in and gently, breathe out as you pull your bow and arrow and sink down.
Let's do it one more time.
Slowly lifting up in, pull the bow and arrow, breath out.
And bring it back to the center holding a ball.
Next, begin stretching your left arm up in your right hand down as you straighten through
the legs.
Breathe slowly in, coming down, breathe slowly out, straightening up.
In and gently out.
In and out.
Please repeat this a couple more times.
And bring it back to the ball.
Next, start to turn and twist your hands backwards as you look over our shoulder then bring it
down back into holding the ball.
Looking over your right side, same thing again, twist the hands back looking over the shoulder
and bring it back to holding a ball.
Breathing out as you open, in as your close.
In,out.
Next step out with your right leg, bring your arms up through the center, opening up wide,
sink down into your legs.
Turn your head down slowly through your right thigh, twisting it across to the left as you
slowly come up and sit into your squat.
Take it back down in the reverse direction and bring out.
Turn your shoulders in as you bring your head down.
Turn the other shoulder,in as you bring the head up.
Go through the movement slowly.
Don't rush the movements, take your time and breathe naturally.
Now lift your arms up through the top as you bring the right foot back in.
Start lifting your arms up through the front all the way up to the top, nice and high,
bringing it down through the front of your chest.
Place your hands over your back as you rub your back down, begin to bend over, stretching
out your back and legs, reach down to hold through your feet.
And then slowly rise your body up with the arms lifting out through the front to the
top again.
Repeat as you push down through the front.
Place your hands on your back and rub it down, gently bend over to stretch through your legs,
reach and hold for your feet and then lift your arms up through the front.
Breathing gently in as you push down.
Breathe out as you rub the back down.
Breathe in as you start to bend over and reach to hold your feet.
And breathe slowly out bringing it back up to the top.In,
then slowly out.
In as you bend down and out as you build slowly out.
Narrator 2: Thrusting the fist and making the eyes glare to enhance strength and the
Qi.
Clench fist, step right, exhale thrusting, eyes glaring.
Grasp.
Inhale, draw back, thrust, glare grasp, draw back.
Thrust, glare, grasp, draw back.
Bouncing on the heels to cure diseases.
Step back.
Inhale, rise the heel, exhale halfway bouncing down.
Inhale, rise the heel, exhale.
Closing form.
Inhale, draw the hands from the sides.
Exhale, overlapping the hands at the Dantian, about two inches below the navel.
Man with left hand inside to regulate the Qi.
Female with right hand inside to regulate the blood.
Soften eyes, body and might to relax.
Breathing slow and calm.
Focus the Qi to the lower Dantian.
Rubbing hands, massage face.
Massage your arms.
Gently looking and massage the legs.
The gallbladder meridian to help detox and relax.
Massage your lower back.
Wishing your health and happiness.