|
Male and Female Winged Fighter (complete)
Female: - draw in breath, scoop hands in to either side of center of stomach
- exhale while spreading from center to sides - bring hands close, then up above head, around, back, down to center - exhale, spread to sides - slide hands around to back, then out, holding arms in a "T"
position for a moment, back to either side of center of stomach - exhale, spread to sides - shoulder rolls 5x, starting with left - scoop inward (vigorously) with alternating feet 5x
- left arm across stomach, right arm below left - snap arms to front, and make the following arm/hand movements, each for a count of 5: - forward/back (like jabbing forward) - up/down (like chopping)
- inward/outward (like clapping) - drilling (palm flat pointed downward, then flipped up) - with elbows at side and forearms out at 90 degree angle to body, slowly bring arms up and then down invisible
center column 3x, inhale on up, exhale down
Male: - draw in breath, scoop hands in to either side of center of stomach
- exhale while spreading from center to sides - bring hands up above head, around, back, down to sides and exhale - slide hands around to back, then out, and back to sides, exhale
- feet tap on outer edge of sole, left 10x, then right 10x - then left out 90 degrees to in front of right, tap 10x - bring left back behind right, tap toe 10x - left back out 90 degrees to front, tap 10x
- pivot on left foot - right out 90 degrees to side/back, tap 10x - bring right back behind left, tap toe 10x - right back out 90 degrees to side/back, tap 10x - return feet to starting position
- left arm across stomach, right arm below left - snap hands out to sides in a "T," shape hands like eyes, with index and middle finger out, and little and third finger on thumb, fingers pointing at oblique angle
outward - 5 large rolls inward, ending in middle at chest height - point fingers forward and make 5 small outward circles - bring "eyes" into stomach center - bring arms up above head and back to
stomach in circular motion 3x, exhaling with hands on stomach - left arm up/out to side, right arm down/out to side - rotate to left, look over left fingertips for count of 10
- turn to right, look over right fingertips 10 ct - arms back to "T" - "eyes" to stomach center - snap left hand, thumb in, straight forward - snap right hand out straight forward, and make the
following arm/hand movements, each for a count of 5: - forward/back (like jabbing forward) - up/down (like chopping) - inward/outward (like clapping) - side to side (like smoothing paper)
- drilling - fly to the right and exhale - inhale, returning arms, hands palms down, to center - fly left and exhale - bring hands in to stomach, squeezing either side of the center of the stomach 5x,
exhaling another 5th of the breath with each squeeze - hold sides of stomach in a squeeze while taking one long inhale - release, rolling hands with flat palms outward toward front
|