Move 11

Start Posture Description

Most of the weight is on the right foot. Left leg is straight and both feet are flat on the floor. The shoulders and hips are squared to the right foot.

• Right arm is round with palm down above the right knee.

• Left palm presses forward to shoulder height with the thumb lined up to the center of the body.

Follow me

The video loops 5 times with breaks for you to return to the start posture and practice it again. Practice each move many times until you are able to do the move without watching the video.

Step by Step Instruction

With 70% of the weight in the right heel, pivot the right foot and torso to Front-Right corner. 

Rise up on the right foot.  The left palm extends forward and the right arm opens - palm up to the right back corner. Bring the left foot forward, toe down. 

Relax and sink down on the right foot.  The torso faces the right front corner.

Step out with the left foot. 

Rise up to the top of the head from the right foot, both legs straight. Relax the elbows and the right palm turns forward. The left palm turns down. 

Sink down into the left foot.  Extending the right palm forward to shoulder height, thumb line up to the center of the body. The left palm presses down above the left knee, fingertips towards the center.

Square the hips to the left foot keeping the right leg straight

Before going to the next move, please complete the self assessment.

End Posture  Description

Most of the weight is on the left foot. Right leg is straight and both feet are flat on the floor. The shoulders and hips are squared to the left foot.

• Left arm is round with palm down above the left knee.

• Right palm presses forward to shoulder height with the thumb lined up to the center of the body. Elbow towards the floor.

Practice from the beginning

To memorize the sequence, practice from the 1st move to the current move many times.