Move #3 Grasp Bird's Tail - Part 1

Start 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 center of the body - shoulder height.
  • Right arm is round with palm down, in front of the right leg.

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 both palms (right palm turns up and left palm turns down). Stand up on the left foot. Bring the right foot forward and place the toe down. 

Relax and sink down into the left foot with the torso still facing the front position. Hold the ball. 

Step out with the right foot (Be sure to check for in-stepping – the right foot should slide past the left heel on a straight line).  

Rise up to the top of the head from left foot, both legs are straight. As you rise, expand the shoulders, hands at heart level. 

The middle three fingers on the left hand touch the pulse point of the right wrist forming a circle with the arms, elbows are angled downward.

Relax the ankle, knee, and hip and sink down into the right foot .As you sink, slightly extend the circle of the arms forward. Make sure the rounded elbows are angled downward. (as if you have heavy weight on your elbows)

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


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


End Posture  Description

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

Shoulders and hips are squared to the right foot.

  • Both arms are round and elbows are angled down.
  • Both hands are at center of the body at heart level.
  • The right palm faces in and the middle 3 fingers of the left hand touch the pulse point of the right wrist.

Practice from the beginning

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