15 Basic Exercises

  1. Stance
    • Rocking
    • Standing posture with meditation
  2. Absorb-Project
    • Front-back
    • Alternate front-back
    • Up-down
    • Alternate up-down
    • in-out
    • Alternate side-to-side
  3. Horizontal plane
    • Hold ball, spin to open and close shoulders and kua
    • Upper hand wipe
    • Vertical rolling hand
  4. Frontal plane
    • Hold ball, open close left-right and up-down
    • Propel full frontal circles
    • Upper frontal wipe
  5. Sagittal plane
    • Wrists roll close to body
    • Hands extend fully
  6. Bobbing (absorb-project and three planes together)
  7. Condense and Expand
  8. Macrocosmic Orbit
  9. Condensed Breathing
  10. North, South, East, West
  11. Concave and Convex
  12. Hip Roll
    • Upper
    • Lower
    • Full
  13. Footwork
    • Forward-back
    • Side-to-side
    • Alternate spinning step
    • 180 degree reverse step
    • Plum blossom stepping
  14. Kicking
    • 4 directions: front, back, in-to-out, out-to-in
    • up-to-down, down-to-up
  15. Throwing Hands
    • 8 directions
    • In-to-out, out-to-in
    • Ranges
    • Sections