The second exercise is done with the feet stationary in two postures. Eight repetitions are done in the first position and then another eight in the second position.
1.
Stand comfortably erect with your feet together, arms down holding the
ruler in front of the body. Bend both knees; sink your weight into the right leg
and step to the left 45 degrees with the left foot so that you have a ruler’s
distance between your two heels.
2.
Now shift your weight forward, moving from the dantian, and roll the
ruler upward and outward to eye level. When your left knee is over the toes,
your arms are extended-but not rigid or locked at the elbows. Then slowly shift
back to the right leg keeping the left foot in place and lower the ruler with
gravity along an inward-circling path. When your weight has fully shifted back
to the right leg, the ruler has come in towards the body at dantian level.
3.
Continue
the movement by shifting forward again, bringing the ruler upwards towards heart
level. Observe all the principles of Tai Chi: relax the entire body and sink the
posture, shift your weight clearly. Keep the back straight, and allow the
movement to flow like water from the ground upward through the legs, the waist,
up the torso, and finally expressed through shoulder, elbow, wrist and
fingertips.
4.
Each roll or circling of the ruler starting from the dantian level and
returning to the dantian, is counted as one repetition. Slowly and comfortably
do eight repetitions with the left foot forward.
5.
After completing the eighth roll, simultaneously shift your weight fully
onto the left leg, raise the ruler to eye level and bring in the right foot
alongside the left, keeping both knees bent. Keep the left foot in place and
pivot the torso 90 degrees to the right, so that you are facing the right
corner. Slowly extend the right foot forward, getting the ruler’s distance
between the heels.
6.
Proceed with eight repetitions on the right foot. The movement is
centered in the dantian, driven by the legs, and led by the back, which pulls
the arms in with ruler in hands.
7.
After the eighth repetition is completed, shift all of your weight
forward to the right leg and simultaneously raise the ruler to eye level and
bring the left foot in alongside the right, keeping both knees bent. Now exhale
and simultaneously lower the ruler and stand up, straightening both legs.