Move #3 Grasp Bird's Tail - Part 3

Start 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.

  • Hands are at center of the body at shoulder level.
  • Left palm pressing on the right palm.

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

Separate the palms and turn both palms forward. 

Rise to the top of the head from the right foot with both legs straight. Shoulders expand as you rise, separating the arms.  Hands are in front of the shoulders.  

Sink down to the left foot. As you sink, both elbows drop lower, hands are at heart-level.

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

Arms are parallel with palms facing forward at heart level.

Sink down to the right foot.  Both palms push forward until both arms are straight at shoulder level.

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 straight out from the shoulder and parallel to each other.
  • Both palms facing forward.

Practice from the beginning

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