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5 Loosening Exercises

Master Huang Sheng Shuan

 

Important points   : In all exercises relax and concentrate the mind on the sensations in the body. Movement is continuous. Breathe in to lift, breathe out to sink and fall. Lift awareness up through the body when rising, but also bring awareness from the foot up through the body as the body sinks and falls.

 

1st Loosening exercise.

Start from:  Stand feet parallel, 1 shoulder width apart, knees slightly bent, spine straight and vertical.

To begin: Breathe in and lift arms to shoulder height, breathe out let arms fall.

Drop the arms, sink and relax, turn the body to the right. Right arm naturally relaxes behind, left arm in front, elbow bends, finger tips point towards arm pit.

Drop arms to side. Turn back to centre. Repeat to left. 

Important points: Weight transfers completely in turning from one foot to the other. Feet remain flat on the floor whilst turning.

 

2nd Loosening exercise

Start from:  Stand feet parallel, 1 shoulder width apart, knees slightly bent, spine straight and vertical.

To begin: Breathe in and lift arms to shoulder height, breathe out let arms fall.

Sink and relax the body to a count of 4, arms drop to the sides then forearms lift to swing up across the  chest, again drop the arms then lift back to shoulder height.   Lift the body to a count of 4.

Important points: Let the lower back straighten, the chest open and neck lengthen when sinking.

 

3rd Loosening exercise

Start from: Stand feet parallel, 1 shoulder width apart, knees slightly bent, spine straight and vertical.

Turn the body left; swing the right arm up to the height of the throat.

Return the body to the centre, relax shoulder, drop elbow, soften and pull in the wrist.

Turn the body right, swing the lift arm up to the height of the throat.

Return the body to the centre, relax shoulder, drop elbow, soften and pull in the wrist.

Important points: Turn about central axis.

 

4th Loosening exercise

Start from: Stand feet parallel, 1 shoulder width apart, knees slightly bent, spine straight and vertical.

Start hands palm up in groin. Breathe in circle arms up to shoulder height. Relax breathe out arms relax, fall, fold at elbows and return to groin Repeat.

3rd time circle up relax arms to centre, left fist in right palm. Rotate wrists, fingers open forward and up. Sink body slightly rotate wrists palms face forward.

Bend knees let body hang down loosely. Loosen and circle shoulder blades, let arms swing. Bend knees gradually straighten the legs as you unroll the spine one vertebrae at a time as if rolling up against a wall.

Important points: When lifting and sinking the lower body leads the upper body which leads the arms.

 

5th Loosening exercise

Start from:  Stand feet parallel, 1 shoulder width apart, knees slightly bent, spine straight and vertical. Turn the body and the right foot on the heel to the right. Left foot in on heel.

Breathe in and sit back by pushing the front foot into the ground. Release the body to relax back and down towards the back foot. Sink the body to the centre. Lightly press the back foot into the ground to send a relaxed wave of movement through the body. Allow the body to settle back into the front foot.  Repeat 4 -6 times.  Then front foot lift toe to heel, heel to toe. Turn and change legs.

Important points:  Move forward and backwards continuously, ensure the back foot stays flat on the floor through out the movement .

 

 

As formulated and taught by Patrick Kelly.