Wisconsin Wen Wu School of T'ai Chi Chuan

Text Box: 	There is only this moment, this movement.

       Taoist Stretching

Text Box:

大  太

雁  極

氣  拳

Taoist Yoga (Stretching)

Tuesdays & Thursdays 6:30 pm to 8:00 p.m.

Attending classes for Stretching only is more than welcome

Stretching is required for Tai Chi and Qi Gong

Classes are Free and open to the public

Taoist Stretching

30 Basic exercises (plus a few more)

As with any exercise program, check with your doctor beginning. Always listen to your body, stop if you feel pain or discomfort.

1. Waist Rotations

           Palms on your Kidneys

           40 Right, 40 Left

           Massage the Kidneys 

2. Hips Rotations

           Palms on your Hips

           40 Right, 40 Left

           Massage the Kidneys, the Lower Abdomen (Lower Dantien) and the side of the buttocks            (Huantiao, GB 30)

3. Knee Rotations

           Palms on your Knees

           10 Swallow, 10 Deep Right

           10 Swallow, 10 Deep Left

           Massage the Knees

4. Back Bends

           Inner lace your fingers, hands over your head while bending backwards, palms facing out.

           10, 9 feet together and one (the last one) deeper, feet shoulder width apart and hold.

5. Side to Side Stretches

           Inner lace your fingers, hands over head while bending side to side, palms facing out.

           10 Swallow, 10 Medium Depth, 10 Deep

6. Circular Pushes

           Inner lace your fingers, push your arms in a Circular Motion Down, Out and Up, palms facing            out.

           20 Rotations, the last one up over head, pushing up.

           Then release your fingers, with your left elbow over or behind your head, let your                             left hand drop down towards your middle back. Put your right arm behind your                                back and reach your right hand up towards your left hand. Gasp your left and                                  right hands together behind your back. Bend forward at the hips, back straight,                               head forward towards the floor while gasping your hands or fingers together, still                             behind your back.

           Release your fingers, stand up straight, massage your wrists, elbows and                                         shoulders, both arms.

 

Note: the following exercises #7 thru #11 involves pulsing, pushing or bouncing. Pulsing or pushing can be considered bouncing. Do not bounce to get the stretch, bounce or pulse to warm up the muscles and tendons, the actual stretch comes in the static pulls after the bouncing. As always, do not over do it to avoid injury. Listen to your body, stop if needed. You may reduce the number of pulses in any exercise.

7. Forward Bends, Palms to the Floor

           Standing with feet together, toes forward, bend forward at the hips (not the waist) head            towards the floor, chin up (to keep your back straight), inner lace your fingers and push your            palms out forwards the floor or to the floor, if you can, just in front of feet. Legs straight, back            straight, do not lock your knees. Breathe Naturally.

           20 pulses Forward

           20 pulses Left

           20 pulses Right

           20 pulses Forward

           Massage your legs, slapping the back of legs form top to bottom, 3 times.

8. Forward Bends, Elbows towards the Ankles

           Standing with feet together, toes forward, bend forward at the hips (not the waist) head            towards the floor, chin up (to keep your back straight), cross your arms at the elbows and push            your elbows out forwards the floor. Pulse (push) your elbows towards the ankles or to the floor,            if you can, just in front of feet. Legs straight, back straight, do not lock your knees. Breathing            Naturally.

           20 pulses Forward

           20 pulses Left

           20 pulses Right

           20 pulses Forward

           Massage your legs, slapping the back of legs from top to bottom, 3 times.

           The grab your ankles with your hands and pull your face towards your shins and hold that            Stretch for 20 breathes. Breathing Naturally. If your able, wrap your arms around your ankles            while holding this stretch.

           Massage your legs, slapping the back of legs from top to bottom, 3 times.

           The grab your ankles with your hands and pull your face towards your shins and hold that            Stretch for 20 breathes. Breathing Naturally. If your able, wrap your arms around your ankles            while holding this stretch.

           Massage your legs, slapping the back of legs from top to bottom, 3 times.

9. Forward Bends, Toes In, Elbows towards the Floor

           Standing with feet about shoulder width apart, Turn your toes in, toes touching, heels apart,            bend forward at the hips (not the waist) head towards the floor, chin up (to keep your back            straight), cross your arms at the elbows and push your elbows out forwards the floor. Pulse            (push) your elbows towards the ankles or to the floor, if you can, just in front of feet. Legs            straight, back straight, do not lock your knees. Breathing Naturally.

           20 pulses Forward

           20 pulses Left

           20 pulses Right

           20 pulses Forward

           Massage your legs, slapping the back of legs from top to bottom, 3 times.

           The grab your ankles with your hands or the back of your hands and pull your head between            your legs (or pretend) and hold that Stretch for 20 breathes. Breathing Naturally. If your able,            wrap your arms around your ankles while holding this stretch.

           Massage your legs, slapping the back of legs from top to bottom, 3 times.

           The grab your ankles with your hands or the back of your hands and pull your head between            your legs (or pretend) and hold that Stretch for 20 breathes. Breathing Naturally. If your able,            wrap your arms around your ankles while holding this stretch.

           Massage your legs, slapping the back of legs from top to bottom, 3 times.

10. Forward Bends, Toes In, Elbows towards the Floor

           Standing with heels together, Turn your toes out,  bend forward at the hips (not the waist)              head towards the floor, chin up (to keep your back straight), cross your arms at the elbows             and push your elbows out forwards the ankles. Pulse (push) your elbows towards the ankles              or to the floor, if you can, just in front of feet. Legs straight, back straight, do not lock your            knees. Breathing Naturally.

           60 pulses Forward

           Massage your legs, slapping the back of legs from top to bottom, 3 times.

           The grab your ankles with your hands and pull your face towards your shins and hold that            Stretch for 20 breathes. Breathing Naturally. If your able, wrap your arms around your ankles            while holding this stretch.

           Massage your legs, slapping the back of legs from top to bottom, 3 times.

An in between

           Stand up straight with feet together, stretch the left hand above the head towards the shy and            curl the right hand under the belly. Switch sides, stretch the right hand above the head                    towards the shy and curl the left hand under the belly. Repeat a couple of times. Then with              both hands at your sides, twist the torso to the left and to the right, letting the hands wrap              around the body. Repeat a few times.

11. Chin to Toe

           Left Leg.

           Standing with your right foot at a 45˚ angle and your left foot forward about a foot in distance            in line with your right heel, point the left toe up. Bend the right leg, keeping the left leg                   straight, without locking the knees. Bend forward at the hips (not the waist) head forwards               towards the toe, chin up (to keep your back straight), cross your arms at the elbows and pulse            (push) your elbows towards the ankles.

           40 pulses 

           Massage your left leg, slapping the back of leg from top to bottom, 3 times.

           Again, this time with two fingers of each hand resting on the floor on either side of the left foot.            Trying to touch your chin to your toe.

           50 pulses

           Massage your left leg, slapping the back of leg from top to bottom, 3 times.

           Again, this time grabbing the left foot. Trying to touch your chin to your toe.

           60 pulses

           Massage your left leg, slapping the back of leg from top to bottom, 3 times.

           The grab your foot, toe up, with your hands and pull your Chin towards your toes and hold that            Stretch for 20 breathes. Breathing Naturally.

           Massage your left leg, slapping the back of leg from top to bottom, 3 times.

           The grab your foot, toe up, with your hands and pull your Chin towards your toes and hold that            Stretch for 20 breathes. Breathing Naturally.

           Massage your left leg, slapping the back of leg from top to bottom, 3 times.

           Right Leg.

           Standing with your Left foot at a 45˚ angle and your Right foot forward about a foot in distance            in line with your left heel, point the right toe up. Bend the left leg, keeping the right leg                   straight, without locking the knees. Bend forward at the hips (not the waist) head forwards               towards the toe, chin up (to keep your back straight), cross your arms at the elbows and pulse            (push) your elbows towards the ankles.

           40 pulses 

           Massage your right leg, slapping the back of leg from top to bottom, 3 times.

           Again, this time with two fingers of each hand resting on the floor on either side of the right            foot. Trying to touch your chin to your toe.

           50 pulses

           Massage your right leg, slapping the back of leg from top to bottom, 3 times.

           Again, this time grabbing the right foot. Trying to touch your chin to your toe.

           60 pulses

           Massage your right leg, slapping the back of leg from top to bottom, 3 times.

           The grab your foot, toe up, with your hands and pull your Chin towards your toes and hold that            Stretch for 20 breathes. Breathing Naturally.

           Massage your right leg, slapping the back of leg from top to bottom, 3 times.

           The grab your foot, toe up, with your hands and pull your Chin towards your toes and hold that            Stretch for 20 breathes. Breathing Naturally.

           Massage your right leg, slapping the back of leg from top to bottom, 3 times.

An in between

           Stand up straight with feet together, stretch the left hand above the head towards the shy and            curl the right hand under the belly. Switch sides, stretch the right hand above the head             towards the shy and curl the left hand under the belly. Repeat a couple of times. Then with            both hands at your sides, twist the torso to the left and to the right, letting the hands wrap            around the body. Repeat a few times.

On the way to #12

           Stand with your feet as far apart as you can, bend forward at the hips until you can rest the            weight of your upper body on your hands, with hands on the floor. Move your hands to grab            both feet and continue bending forward until you touch your nose to the floor.

           While bending forward, twist to your left and grab the left foot with your right hand and touch            your the right elbow to the floor. Repeat to the right, twist to your right and grab the right foot            with your left   hand and touch your left elbow to the floor.

           Bring your feet a little closer together and move into exercise #12.

12. Side to Side Squat

           From the previous nose to floor exercise, with your feet a little wider than shoulder width apart            (a little less than your maximum ) with toes pointing forward.

           12a right: Shift your weight and bring your butt over right heel into a right leg side squat,            straightening the left leg. Bring your right arm to inside of your right knee (Knee to the outside            of the elbow), grab your right foot with your right hand, then reach and grab your left foot with            your left hand. Hold this posture for 5 slow breathes.

           12a left: Shift your weight and bring your butt over left heel into a left leg side squat,            straightening the right leg. Bring your left arm to inside of your left knee (Knee to the outside            of the elbow), grab your left foot with your left hand, then reach and grab your right foot with            your right hand. Hold this posture for 5 slow breathes.

           12b right: Shift your weight and bring your butt over right heel into a right leg side squat,            straightening the left leg. Wrap your right arm around the outside of your right knee (Knee to            the inside of the elbow), grab your right foot with your right hand, then reach and grab your            left foot with your left hand. Hold this posture for 5 slow breathes.

           12b left: Shift your weight and bring your butt over left heel into a left leg side squat,            straightening the right leg. Wrap your left arm around the outside of your left knee (Knee to the            inside of the elbow), grab your left foot with your left hand, then reach and grab your right foot            with your right hand. Hold this posture for 5 slow breathes.

           12c right: Shift your weight and bring your butt over right heel into a right leg side squat,            straightening the left leg. Reach though your legs with your left arm grab the heel of your right            foot with the left hand; then reach across and grab your left foot with your right hand. Hold this            posture for 5 slow breathes (or swing the right arm across the body and touch your left foot            with your right hand five times).

           12c left: Shift your weight and bring your butt over left heel into a left leg side squat,            straightening the right leg. Reach though your legs with your right arm grab the heel of your            left foot with the right hand; then reach across and grab your right foot with your left hand.            Hold this posture for 5 slow breathes (or swing the left arm across the body and touch your            right foot with your left hand five times).

           12d right: Holding your arms out to sides and level with your shoulders. Shift your weight and            bring your butt over right heel into a right leg side squat, straightening the left leg. Once in the            squat with arms out, reach and drop your left hand down to touch the toes of your left hand.            (Snake creeps down posture). Hold this posture for 5 slow breathes

           12d left: Holding your arms out to sides and level with your shoulders. Shift your weight and            bring your butt over left heel into a left leg side squat, straightening the right leg. Once in the            squat with arms out, reach and drop your right hand down to touch the toes of your right hand.            (Snake creeps down posture). Hold this posture for 5 slow breathes

 

On the way to #13

           Lay face down on the floor with your hands (palms down, fingers pointing inward) flat on the            floor at about shoulder level. Push the upper body up off the floor arching your back, neck and            head, while leaving your pelvis in contact with the floor. Stretching your pelvis muscles, hold for            10 slow breathes. (Cobra pose)

           (Child’s pose)

13A. Splits (Nose to Toe) (Vertical Splits)

 

13B. Splits (Horizontal Splits)

An in between

           Standing with Feet Together; Rotate or Roll your Head Around in Circles from Ear to Ear to            Stretch the Neck Muscles, Slowly and lightly to avoid injury.

           6 Times to the Right

           6 times to the Left

           Pull your Head to the Right, Touching the Right Ear to the Right Shoulder.

           Pull your Head to the Left, Touching the Left Ear to the Left Shoulder.

 

 

 

14. Twist Neck (Grab Ear)

 

15. Slap Shoulder Blades.

 

16. Slap Back

 

17. Arm Rotation

 

18. Balance On One Leg

 

19. Bend Forward On One Leg

 

20. Standing Kick (Toe and Heel)

 

21. Walking Kick (Toe and Heel).

 

22. Double Kick

 

23. Marching Kick (Thrusting Arms)

 

24. Marching Kick (Circular Arms)

 

25. Marching Kick (Circular Arms, Turn Body, Slap Foot)

 

26. Walking Slap Kick

 

27. Walking Slap Kick with Double Jump Kick

 

Optional

28. Cyclone Kick

 

Optional

29. Cyclone Kick Followed by Leg Sweep

 

30. Standing Meditation (Universal Post)