Yi Jin Jing (part 4)
The next two exercises in this sequence of 12 muscle strengthening movements are as follows:
9. Stretching the arms
Stand with feet slightly apart, arms are bent at sides of chest with palms facing upwards.
Make a loose fist with the left hand, turning the palm downwards. Bring it close to the hip. At the same time make a loose fist with the right hand, palm down, and stretch the right arm forward and toward the left. Turn the head and trunk slightly to the left as you do this. Bring the right fist back in close to the hip. At the same time stretch the left arm and fist out toward the right. This movement is as if making slow focused alternate punches diagonally forward. Repeat 3-5 times. Breathe in through the nose as you stretch and out through the mouth at the end of each punch. This exercise strengthens the arms.
NOTE: DO NOT DO THE FOLLOWING EXERCISE, #10 IF YOU HAVE HYPERTENSION
10. Hungry tiger jumps towards food
Stand with feet together, arms by your side.
Take a step forward with the right foot and bend the right knee. Left leg is stretched out behind with knee straight, heel of foot raised. Lean forward and place fingers on the ground. Raise the head a little, focused on something straight ahead. Slowly, slightly bend the elbows. Your trunk will fall and head and chest will move forward just a little, like a tiger getting ready to pounce. Slowly extend the elbows again, and the head and chest will move back slightly. Repeat 3-5 times, then slowly stand up. Return to starting position and repeat the exact two movements on the other side. Only do this exercise once. Breathe in as the elbows bend and out as they extend. This exercise strengthens hands, arms, neck and helps flexibility of hip and knee joints.
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