EXERCISE #1

The first exercise of the T’ai Chi Golden Ruler consists of four 45 degree angle steps forward, beginning with the left foot, followed by a 180 degree turn-about, and then four steps back to the starting point, and the a 180 degree turn-about and a cleansing breath rotation of the ruler.

  1.To begin, hold the ruler in front of the body with arms naturally hanging and

     extended by gravity. Sink your weight into the right leg, bending the knee, and

     step 45 degrees to the left, with your left foot. Leading with the toes and 

     sliding the sole of your foot along the floor or ground surface. As you sink into 

      the right leg, slowly raise the ruler to the level of the heart and, as you shift 

      forward to the left leg, roll the ruler outward to eye level and then downward 

      with gravity, following a circular path and fully extending the arms.

2. As your weight comes forward over the left leg, slowly raise the ruler in front 

    of your body, bending the elbows and pulling the right leg in alongside the now-

    weighted left leg.

3. When all your weight has shifted to the left leg, turn your torso 90 degrees to 

    the right, keeping the left foot in place, and slide the right foot forward towards 

    the right corner at a 45 degree angle, skimming the floor with the sole. As you 

    pivot to this right corner, you are simultaneously raising the ruler from its 

    lowest position to about solar plexus level. Continue the circular movement by 

    shifting forward, bringing the right knee over the right toes, and circle the ruler 

    from chest level upward and outward to eye level, extending the arms. Allow the 

    ruler to continue moving on a downward arc with the arms extended, as your 

    weight shifts fully forward over the right foot.

 4. Now, same as we did on the left leg, continue circling the ruler into the body

     (arms fully extended downward) and raise the ruler along the front of the body,

     while simultaneously drawing in the left leg alongside the right. Imagine that

     there is a string attaching the ruler to your left foot, so that the foot comes in 

     as the ruler rises and ”pulls” it in. All your body weight is supported by the 

    right leg.

5. Once the left leg comes in to the right, keep the right foot in place (pointing 45

    degrees right) and turn the torso 90 degrees to the left. Slide the left foot 

    forward with the sole skimming the floor and shift forward to do another roll of 

    the ruler.

  This is the third repetition.

6. After completing the third repetition, you are facing 45 degrees to the left 

    corner. Next, step to the right 45 degrees to the right corner. Slide the right foot 

    forward and roll the ruler forward and up to eye level. As the ruler moves along 

    its downward arc and comes into the body, turn the entire body to the left 180

    degrees, pivoting on the ball of the right foot, and assume a sitting stance facing

    the direction from which you came. Shift your weight forward to the left leg as

    you roll out the ruler once more 45 degrees to the left corner.

7. Continue with three more repetitions of this stepping/shifting movement.

8. The fourth and last repetition faces the starting point and is done with the right

    foot forward. To end this cycle, as the ruler moves along its downward arc and

    comes into the body, turn the entire body to the left 180 degrees, pivoting on the

    ball of the right foot, and assume a sitting stance facing the direction from 

    which you came. Then raise the ruler to eye level while drawing in the left foot 

    alongside the right. Settle your weight equally on both feet, straighten both legs 

    and simultaneously lower the ruler from eye level to the hips. This last cycle 

    ends with an exhalation. You should be standing on the exact position on 

    which you began, and you should be facing the same direction as you did in the 

    beginning.

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