2. Grasp Bird's Tail

Start Posture  Description

Most of the weight is on the right foot. Left leg is straight and both feet are flat on the floor.

Shoulders and hips are squared to the right foot.

  • Right arm is extended and palm forward at shoulder height with the thumb at the centreline.
  • Left arm is round with palm down in front of the left leg. Fingertips are towards the centre.

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

Turn the left palm up and stand up on the right foot. Bring the left foot forward and place the toe down.

Turn the right palm to face the floor. Relax and sink down into the right foot with the torso still facing the front position. Hold the ball. 

Step with the left foot to the Front-Left corner. 

Rise up to the top of the head with both legs straight.

As you rise, expand the shoulders and separate the hands.

Raise the left hand to heart level. Press down lightly with the right hand. 

Relax the ankle, knee, hip, and sink down into the left foot  

Extend the left hand forward (palm faces the torso) at shoulder height. The right palm presses down, fingertips toward the centreline. 

Square the hips and shoulders 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 relaxed left foot. Right leg is straight and both feet are flat on the floor.

Shoulders and hips are squared to the left foot

  • Left arm is round and hand is at centre of the body - shoulder height.
  • Right arm is round with palm down, in front of the right leg.

Practice from the beginning

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