Wellness Positive

A Tai Chi and Kung-Fu Exercise Program for Good Health, well-being and preventing disease..

  Most of the Tai Chi and Kung Fu exercises in this program develop and strengthen not one but several of the body's internal systems and organs. Read on, below..

THE FOURTH EXERCISE: BLACK TIGER STRAIGHTENS WAIST..

  This exercise has a rather exotic name, in keeping with Chinese tradition. Despite it's 'ferocious' name, however, it is actually a very peaceful and highly beneficial exercise - it works on the nerves closest to the brain, improving mood and memory and general confidence. Physically, it exercises and stimulates the spleen and back muscles.

STEP 1:

  To do this exercise, stand erect with your feet about shoulder width apart, and your hands loosely at your sides.

STEP 2:

  Now, while inhaling, bend forward slowly so that your hands are almost touching the ground. Keep the legs as straight as possible. When you reach the position shown below, your lungs should be full.

When you reach the position shown, clasp your hands together

STEP 3:

  Now, while exhaling, keeping the legs straight, gradually assume a standing position. Straighten up with your hands clasped together, and your hands and and arms held at a ninety degree angle to the torso..

..As you straighten up, imagine that you are lifting a great weight with your arms, but lifting it effortlessly - imagining this will help you to do the exercises correctly. Look at the pictures.. When your back is erect, your lungs should be completely empty.

STEP 4:

  Once you straighten up, let your arms fall to your sides slowly, so that you return to the position your were in in the beginning. You have now completed the first part of the exercise..

STEP 5:

  Now the second part of the exercise begins. Inhaling, bend your body backward while raising your palms until they are parallel to the floor. Fill your lungs while doing this..

STEP 6:

  Now, exhaling and keeping your arms straight, move them up in a forward circular movement..

..until your palms are straight up and parallel to the floor. At this point your lungs should be half empty.

Step 7:

  Now, still exhaling, move your hands back down (along the same path they traveled), until your palms are at your sides. While doing this, straighten your back so that you return to the standing position. Your lungs should be completely empty as you complete this movement..

  You have now returned to the position your were in at the beginning of the exercise, with your body erect, and your hands relaxed at your sides.

  You have now completed one repetition of the exercise - do between 5 and 10.