Warm Ups (Seated)

Massage:

Temples
Ears
Hands, sides of fingernails
Arms
Brush up the arm from fingertips (back side of fingers) all the way to shoulder
Turn palm up and brush down from shoulder to finger tips

Kidney 1 point: Yongquan (bottom of the foot)

Spleen 6 point: Sanyinjiao (4 finger width above inner ankle)

Stomach 36 point : Zusanli (4 finger wide below knee cap on outer side )

 

Joints:

Gentle fists
Thumb to each finger
Rotate wrists, elbows, shoulders, waist,
Lift knees (squeeze stomach muscles to help lift knees up) Hold and release
Kick forward one leg at a time
Punch & Kick (opposite hand & foot)
Ankle rotation (draw circle with heel)

Warm Ups (Standing)

Taiji Stance
Feet are hip width apart
Knees are slightly bent
Hips are relaxed
Tailbone is slightly lowered (then muscles around the lumbar area are relaxed)
Shoulders just natural, relaxed, slightly rounded
Arms relaxed at your side, a little space under the arms
Chin is lowered slightly so the crown of the head is lifted

 

Shift Weight

Side to side

Forward and back

to the 45* angle