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This is the first of five essential exercises of Tai Chi Chuan, an ancient Chinese martial art, known as the “mother” of martial arts. They are designed to balance and relax the body, realign the spine, activate the muscles and clear the mind for the correct application of your martial arts training.

The object of this exercise is to feel the heaviness sinking through the legs and lightness floating
in the arms.

Firstly, stand in a steady posture, feet a shoulder width apart. Let the weight shift slightly forward to produce a natural spring in the legs and stimulate the bubbling spring point in the ball of each foot.

Turn the tail bone under to lessen the curve in the lower spine. Press the crown of the head up to elongate the neck and stretch the spine.

Make sure that the back remains convex and the chest concave.

You are now ready to commence the first exercise.

Step 1: Let both hands float lateral to shoulder height, making sure that the wrists lead the motion and that the elbows and fingertips hang. Both hands should be easily seen in the peripheral view, making sure that the back remains rounded and open.

Step 2: Relax the wrists and allow them to sink with the fingertips trailing like streamers in the wind.
Make sure the elbows do not touch your sides. Allow the forearms to bend at the elbow joint to form the posture of cross hands in front and free of the body.
If viewed from above, the wrists should remain on a line just in front of the toes throughout the entire exercise.