Article #348
Subject: TAICHI FIT FLOW EXERCISES
Author: Andrew W. Harrell
Posted: 5/26/2018 01:05:33 PM

Routine #4 2 Flow Exercises 60 minutes total

Stand with feet apart.

Lift up hands to float like a bird
Let breath do work.


Lift up hands and sink the Chi down.

Lift up hand and draw water , melting down
Like water from eaves of roof after rain,
Opening the door.

Floating back up, round hands out like tree

With both hands form a big round ball,
A moon,
Melt down,
Repeat, get In tune with breath
Finger tips float back together to heart
And drift back into space like a gentle push
Floating out, breathing out,
Floating in, breathing in
Bring it back in and step out to corner and push again
In hale, exhale,
Go back to other corner and two times drift out into space
Let palms open up and cross at wrist,
Open and stir the hands around the waist and body,
Bring in back in, step out to corner two times,
Inhale, exhale, open palms, bring it back in and out.

Breathe in and breathe out, one more time,

Step back to center, hug big tree, finger tips and drift down
Go back to beginning and sink chi.


Now bring hands back to top of mountain and bring hands back
Down like descending a path down a mountain nice and easy.
4 times

lift hands up and hug tree and catch the moonwith onehand on top,
bottom hand pushes the moon out to side from east to west. Nice
and easy.
Sweep the moon 4 times its ok to sigh

Come back to center hug tree and sink the chi, back to the beginning.
Grounding and centering.

Once again lift hands up and this time step to side and open the window,
Push the silk curtain with wooden beads
After doing this once hands slide down curtain and drift up in back
And then fold them forward once again catch moon and step out
To the side twice.
Sit back and then once again open window and the curtain to the other side,
Then reach down and toss it away and make a spiral with hands to push out
And in again. Breathe in and out, when you bring it back tuck it in and push
Forward like grab the sparrow’s tall.
Do it all 3 times at end, toss it away over shoulder, and then tuck it in again,
Separate it out, then hug the tree, fold it up, reach out and up and down, sink the chi again and restart
with next movement.

For next sequence of movements, you need a chair or something to help your balance.

After start with feet slightly apart, shift balance from one foot to the other,
Side to side, tic, tock, each side become weightless,
Then next time hold chair and lift foot and knee out and in while breathing in
And out, let breath become natural, sit on down , tic tock

Next foot and knee up and hold it out there, then out and back in,
Then to other side 2 times,
Then next time lift then up hold it there then point toes out and in
Hold it out there point and flex.

To each side two times.

Then next time open out to the side with foot and knee, hold it out there,
Point and flex, two times floating out and in, point, flex.

Finally back to center and sink the chi

Then for next movement back to tic toc side to side, but this time
The heel just comes out and taps the floor,
Then hand floats above the foot, one hand up floating above the
Shoulders, the other hand floating down by the waist, playing the PIPA,
Step out and down big and small circle, let breath take you there,
Then stay with us, catch the moon and toss it in the corner
Then next time after toss one hand moves back lifts up, then
Step in and play PIPA big and small circles two more times,
Catch the moon right in front of heart,

Then next time after playing the PIPA, parting the horses’ mane
First to one corner, then to the other. You have moved forward two steps
Next time move back two steps to finish where you started
two times

then to close hug the tree, then toss away the ball and push with open hand,
fold back away, lean into it as you toss away, then go into “repulsing the monkey”, inhale, fold in, then
bring one hand in one out to side push down
while hand is out, then while hand is folded in,
then step out into corner, breath in and out,
do other side, one hand out to side, one in, push down on the breath in and out,
find rhythm,, then out to corner, brushing the knee


put it all together, stitching together brush the knee, circle arms and push, and melt on down, then to
the other side, letting breath do all the work for you, inhale, exhale, sit on back hands back over the top,
sit on down two times, step on out to side, brush knee and drop, and back over the knee,
last time sit on back, brush knee , sink down two times

hug tree, sit on back, sink down,

then go back to beginning , tic toc, and go into cloud hands, morphing from side to side while in
between,sinking down,

next time on sitting back make a hook, then drift clouds on by two times,
then other hand makes a single ship with clouds drifting on by afterwards,

then next time and hand goes on back, snake creeps down and look back, and back up to holding
hocked hand up, then reverse directions and do it to opposite side. And do two clouds side to side, then
next time after stepping on in, step out and make hock, then go on down, as far as you want or not far,
snake, creeps down, not about getting low but letting go., then two times clouds drift across the sky,
then hook and step on out.

One more time., up and over top, floating back up and down melting down, up and open, single whip,
over the top and down and through,,

Then step on back hug the tree, then sink the chi, letting hands float on up,

Then step on out, tossing the moon, parting the horse’s mane,

Then step on out, tossing the moon, scoop under, and part horses mane, with hands spiraling.

Then go into “the old monk chops the wood with an ax” then two times part the horse’s mane,

Then do it again with two fists top and bottom, head on pillow, called the “lazy monk lays head on
pillow”.,
Then step on out two times., then old monk chops wood with ax, gently the ax falls, then lay your head
on pillow.

Then hands over the top, then down and hug tree, then hands down, forming
A big Buddha belly, then hands come up from below to heart and hands form
A diamond, reaching out, giving out affectionally, calling the opening of the heart.
Two times.

End with a bow, a little bow is always nice to end with.