Rules

1. Always warm up before you do anything vigorous.
2. Always warm down after you do anything vigorous.
3. Never exercise directly before or after a meal.
4. Use Mandarin Counting to count the repetitions.

Exercises to Avoid

1. Never do star jumps.
2. Never do sit ups with your legs straight.
3. Never exercise directly before or after a meal.

The Exercises

Rotating Motions (RM's)

1. Stand in a Pu Ma.
2. Place both hands above your head.
3. Drop the Yang Side hand to the front of you.
4. Drop the Yin Side hand behind you.
5. Drop both hands down beside the legs.
6. Lift the Yang Side hand up behind you.
7. Lift the Yin Side hand out in front of you.
8. Place both hands above your head.
9. Repeat.
10. Shu Pu.
11. Repeat.

Tiger Rolls

1. Stand in a Da Ma.
2. Cross both arms across the chest, so both hands rest on the opposite shoulder.
3. Rotate the Yang Side shoulder forward.
4. Rotate the Yin Side shoulder forward.
5. Repeat.
6. Each Yang Side then Yin Side rotations are counted as one.

Cross-Overs

1. Stand in a Da Ma.
2. Have both elbows out to the side, level with the shoulders.
3. Have a Flat Open Hand with palms facing down and in close to the chest.
4. Lift one knee up and towards the opposite arm.
5. Then roll the elbow into the centre line, so it nearly touches the knee.
6. Repeat on the opposite side.
7. Try and maintain a level action; this means that when you move you don't move the body up and down.

Knee Turns KT's

1. Stand with feet and knees together.
2. Place hands on top of knee caps.
3. Rotate knees in a clockwise direction.
4. Count of sān, wǔ or qī, etc.
5. Then change direction and rotate knees anticlockwise.
6. Count of sān, wǔ or qī, etc.
7. Repeat.

Tiger Press

1. There are three hand positions for Tiger Press.
   1. Yin, fingers are facing, finger tip to finger tip.
   2. Jhong, fingers are facing forwards.
   3. Yang, fingers are facing outward, directly opposite to the Yin position.
2. Start a Tiger Press the same as you would a normal press up.
3. Make sure your back is straight and not sagging.
4. Feet are together.
5. The main movement for this exercise is in the shoulders.
6. Maintain straight arms throughout the movements.
7. Allow the chest to drop down, so the two Scapular bones in the back come together in the centre.
8. Then lift the chest up to the starting position, so the two Scapular bones spread apart again.
9. Each down and up motion is counted as one.
10. Repeat.

Monkey Crunches

1. Lay flat on your back.
2. Tuck your feet up close to the buttocks.
3. Cross both arms across the chest, so both hands rest on the opposite shoulders.
4. Lift the head and upper back, so they are both hovering just above the ground.
5. Count to sān then allow the head and lower back to rest back on the ground.
6. Repeat.

Squats

1. Stand in a Lao Ma position with the legs straight.
2. Put the Flat Open Hands, palms down out in front with straight arms, maintain this position throughout the movement.
3. Then without moving the feet and with a straight back, squat down until the knees are fully bent.
4. Then raise up out of the squat until you are back to the starting position.
5. Repeat.

Inside Foot Slaps

1. Stand in a Da Ma.
2. Place the Flat Open Hands facing the fingers in towards each other at groyne level.
3. Lift one leg, so the foot comes up the centre line and slaps the opposite hand.
4. Then let the foot drop back down into Da Ma.
5. Repeat with the other foot.
6. Repeat.

Outside Foot Slaps

1. Stand in a Da Ma.
2. Place the Flat Open Hands on each side of the thighs fingers facing outward.
3. Lift one leg, while the knee maintains a relatively static position, the foot flicks up to the outside, so the side of the foot touches the hand.
4. Then let the foot drop back down into Da Ma.
5. Repeat with the other foot.
6. Repeat.

Back Foot Slap.

1. Stand in a Da Ma.
2. Load hands in Yang Hsia.
3. Lift one leg, so the knee maintains a relatively static position, the foot flicks up behind you and slaps the opposite hand.
4. Then let the foot drop back down into Da Ma.
5. Repeat with the other foot.
6. Repeat.

Forming Hands

1. Stand in a Ma of your Choice.
2. Load hands in a Chiao of your choice.
3. Forming the different Hands, same on both sides.