Tai Chi Hydrotherapy Class

Walking Bow Steps

1. Start in lunge position.
2. Bend your rear knee and shift your weight to the rear leg; toes of the front leg turn outward.
3. Shift your weight to the front leg and step forward with your rear leg, going into a lunge position again.
4. Repeat the above steps.

Commencing

1. Stand with feet shoulder-width apart.
2. Palms facing up and raise arms to shoulder level.
3. Turn your palms down and go into semi-squat as you push your arms down.

Closing

1. Start in semi-squat position, with palms facing up.
2. Lift your hands up as you stand up.
3. Turn your palms down and push downwards.

Wave Hands Like Clouds

1. Start in semi-squat position, palms facing together with your left hand at shoulder level.
2. Bring your left hand down and right hand up; turn right at the same time.
3. Bring your right hand down and left hand up; turn left at the same time.
4. Repeat the above steps.

Wave Hands Like Clouds (with stepping)

1. Start in semi-squat position, palms facing together with your left hand at shoulder level.
2. Bring your left hand down and right hand up; turn right and step sideway with your left foot at the same time.
3. Bring your right hand down and left hand up; turn left and step sideway with your right foot at the same time.
4. Repeat the above steps on the other side.

Golden Rooster Stands On One Leg

1. Stand with feet shoulder-width apart.
2. Put down left arm.
3. Lift up right arm and leg.
4. Slowly put down your arm and leg.
5. Repeat the above steps on the other side.

Heel Kick

1. Cross your arms in front of your chest.
2. Open your arms and lift your left leg; at the same time, extend your left knee.
3. Put down your arms and leg slowly.
4. Repeat above steps on the other side.

Single Whip

1. Stand on right foot only; right hand as a hook, left palm facing yourself.
2. Turn left and step sideways with your left leg.
3. Move your weight to your left leg and open your left arm sideways at the same time.
4. Repeat above steps on the other side.

Down Whip

1. Stand on right leg only; right hand as a hook, left palm facing yourself.
2. Turn left and step sideways with your left leg, at the same time, extend your left arm forward and down.
3. Repeat above steps on the other side.

Needle At Sea Bottom

1. Stand with one foot in front of the other, with your weight on your rear leg; left palm facing forward, right palm facing up.
2. Turn left palm down and push downward, lift up your right hand and left leg.
3. Bend your trunk, right arm extends forward and down, and put down your left leg at the same time.
4. Repeat above steps on the other side.

Grasp Peacock's Tail

1. Start in semi-squat position, palms facing each other with right hand at shoulder level.
2. Bring both of your hands to your left hip.
3. Make a cross with your hands and push them forward.
4. Open your hands to shoulder width, push down and toward yourself, then push them forward again.
5. Repeat above steps on the other side.

Reverse Reeling Forearm

1. Stand with left foot in front of the right, with your weight on the right leg.
2. Left palm facing forward, Right palm facing up.
3. Open your right arm sideways to shoulder level; flip your left palm and lift your left leg.
4. Bend your right elbow and step backward with your left foot.
5. Move your weight to your left leg and spread your arms out.
6. Repeat above steps on the other side.

Freeing

1. Start in semi-squat position; palms against each other at shoulder level.
2. Open your right arm to the side with palm facing up, turn your trunk to the right at the same time.
3. Bring your arm and trunk back to the middle.
4. Repeat above steps on the other side.

Accepting

1. Start in lunge position, both arms spread out at shoulder level.
2. Bring your palms together.
3. Open your arms to the side and stretch your back backward at the same time.

Rounding

1. Start in lunge position, both arms spread out at shoulder level.
2. Bring your palms together and bring your rear leg forward.
3. Open your arms to the side and bring your leg back.

Accepting With Grace

1. Start in lunge position, both arms spread out at shoulder level.
2. Open your arms to the side, stretch your back backward, and lift your front leg.
3. Bring your palms together and put down your front leg.

Balancing

1. Start in lunge position, both arms extended in front at shoulder level.
2. Push down with your arms; at the same time, bring your rear foot forward.
3. Bring your arms forward; at the same time, swing your leg backward.