Welcome to Rising Moon Tai Chi online school.
And today after the warm-up,
We're going to have a look at a jigong exercise called Turn the Ball.
As always,
Work at your level.
If we need to modify anything,
Please do so.
Warming up first,
Preparing the body.
For gentle exercise.
Massaging the laryngeal pressure points in the palms of the hands.
Shaking out wrists.
And shake me up the legs.
Rotating and other ways.
Bringing focus to the shoulders,
The chest,
Relaxing.
And the breathing as well.
Shifting weight,
Point and flex.
Looks like Lucy's joining us today.
And side to side.
And I love you.
And side to side.
Turning the ball.
We'll do the legs first and as always we can modify the range of movement of these legs.
The most simplest.
Way for the legs.
In this exercise.
Is shoulder width apart.
And just a gentle sink and rise.
Remember that the sink comes from the bottom.
The lower back.
Tilting the pelvis so there's a slight.
Bending the knees,
They're always soft or unlocked.
If you would like to work a little harder then we can be in horse riding stance.
Feet facing directly forward and when we bend,
We know not to bend like this,
When we bend the knees come over the feet.
Still seeing the toes poking out from the knees.
So two different levels for our exercise.
Return the ball.
Legs first,
Choose your path.
Level.
And we sing.
And rise.
Sink.
And rise.
Make sure the feet don't come up off the floor.
We're firmly rooted to the earth.
One more.
The ball,
Right arm on top.
And turn the ball.
And return the ball.
It helps to visualize.
Energy?
Ball?
The color of the ball?
We're cultivating energy as we're turning the palms.
Palms not too close,
Not too far away,
Shoulders relaxed,
Elbows relaxed.
Everything soft and circular.
And one more.
Willing at the legs.
As we turn the ball,
We sink.
And rise,
Turn the ball.
Breathing out.
Breathing in.
Breathing out.
And eat.
We'll do two more.
Remember,
Work at your level.
Knees are in alignment.
Working the legs,
The quads,
The thighs.
We'll do the other side.
Turn the ball.
And sing.
And rise.
All the leg muscles are involved in this exercise,
The front,
Leg muscles.
The back,
The glutes,
The hamstrings,
Calf muscles.
Tendons as well around the ankles.
Core muscles too.
And we'll do one more.
Arms forward and down.
I hope you enjoyed that session of Turn the Ball.
