Ejercicio Nº10 Swinging the Tail

8/10/2019 Ejercicio N10 Swinging the Tail

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Swinging the Tail

Swinging the Tail

Routine 12

(Continue from the previous routine) Stand erect, and lift the hands off the ears with a

deft movement [Fig. 91] Stretch the arms forward with the fingers interlaced and

palms facing oneself [Figs. 92 and 93] .

Swinging the Tail

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Bend the elbows, and push the hands out, with the palms facing outward (Figs. 94 and

94A).

Bend the elbows, turn the palms down, and withdraw them to the front of the chest.

Tilt the upper body forward, tighten the waist and raise the head. Press the hands

down slowly, with fingers interlaced. Look straight ahead [Figs. 95, 96 and 96A] .

Aged and weak practitioners may bend the upper body forward, with the head raised,

and slowly press the hands down to in front of the knees.

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1. Tum the head left to look back. Meanwhile, move the buttocks forward to the left,

and look back at where the sacrum is located [Figs. 97 and 97A] .

2. Keep the fingers interlaced, then relax the palms and raise the head to face forward

[Fig. 98] .

3. Turn the head right to the back. Meanwhile, move the buttocks forward to the right.

Look back at where the sacrum is located (Figs. 99).

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4. Keep the fingers interlaced, then relax the palms and raise the head to face forward

[Fig. 1001 .

Repeat points 1-4 three times.

Key points

Turn the head and move the buttocks in such a way that the head and buttocks move

toward each other.

The motion of the head should be slow, and the range of turning should be reduced for

aged and weak practitioners, and those with hypertension or neck problems. The

bending of the body and the moving of the buttocks may be adjusted to suit the

individual conditions of the practitioners. Coordinate the movements with natural

breathing, and the mind should be concentrated on the movements.

Common mistakes

Moving the head and arms in the wrong way.

Moving the hands and body weight to the left or right.

Corrections

Keep the interlaced hands steady after pressing them down, and try to feel the

coordination between the shoulder and the hipbone on the same side.Functions and effects

Bending the body, raising the head and swinging the buttocks to the left and right can

integrate the vital energy especially in the Dumai and Renmai meridians, as well as in

all the other channels of the body. This routine loosens the whole body for total

relaxation.

It can also enhance the strength of the waist and back muscles and improve the

mobility of the various joints and muscles along the spine.

Ancient mnemonic rhyme

Straighten the knees, spread the arms and push the hands down to the floor. Raise the

head, make the eyes glare, and the mind focused.

Swinging the Tail

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Swinging the Tail

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Ejercicio Nº10 Swinging the Tail