ADVANCED
EXERCISE #4
Exercise four consists of eight steps forward and then eight steps back to the starting point, with the ruler rolling through one orbit between the knee and the middle level dantien with each step.
1. Start by standing with feet together and holding the ruler comfortably at thigh level. Face a direction that will allow you to move forward approximately twenty-five feet.
2. Slide your left foot forward, staying rooted in your right leg.
3. Then shift your weight forward, rolling the ruler upward and outward at the level of the middle dantien. Continue the downward circling of the ruler to knee level as you sit back onto the right leg.
4. With weight on the rear leg, turn the left foot to the left 45 degree, shift your weight forward over it (keeping the back vertical), and step forward straight ahead with the right foot. As you bring your weight onto the left leg, bring the ruler slowly upward close along the torso to the approximate area of the middle dantien.
5. Then shift your weight from the left foot to the right, bringing the knee over the toes while rolling the ruler upward, outward and then downwards towards the knee. As you circle the ruler on its downward arc, shift back to the left leg and turn the right foot outward 45 degrees to the right.
6. Now take the third step, moving the left foot straight ahead, keeping your weight balanced on the right leg. Then shift your weight forward to the left leg, bringing the left knee over the toes, while rolling the ruler forward. Continue this stepping and rolling action for five more repetitions to complete a total of eight steps. As you shift forward between each step, the action of the entire body is identical to the “Push” technique found in Tai-Chi Chuan.
7. After the eighth repetition you will have finished the right leg cycle. Pivot on the right toes and turn 180 degrees around facing the same direction that you just came from. Repeat the same cycle as before starting with the left foot. Continue this stepping and rolling action for eight more repetitions to complete this exercise.
8. After the eighth repetition you will have finished the right leg cycle for the second time. Pivot on the right toes and turn 180 degrees around facing the same direction that you started from. Slide the left foot next to the right and perform a cleansing breath to finish this exercise.