Full moon, high tide, early spring.
Warm-up
- Ankle rolls and circles
- Hip bends and circles
- Shoulder rolls and bends
- Elbow, wrist, finger circles
- Neck bends and rolls
- Snapping the yin
Shaolin warm-up
- Back and forward stretching
- Big "Matrix" waist circles
- Hands interlaced, bend left, right
- Hold Buddha's feet
- Big side stretching
- Wide stance, deep side bow stretching
- Wide stance, bow with toe stretch and hand behind back. Breathe!
- Kneeling, one leg to knee, stretch to side split
- Wide stance, fists to floor in front, forward split
Breathe
- Turtle breathing
- Dragon breathing
- Spinal twist breathing
Cleansing
- Taiji Open
- Present the Pestle
- Pluck Star on Each Side
- Pulling Nine Cows
- Show Talons, Spread Wings (push, pull)
- Nine Ghosts Draw Sabers
- Sink Three Bodily Zones
- Black Dragon Displays Claws
- Tiger Springs on Prey
- Bow Down in Salutation (slow bend)
- Swing the Tail (long bend, look back)
Collect and strengthen
- Santishi (Three Powers)