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NCHPAD - Building Healthy Inclusive Communities

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Ai Chi Movements - Rounding




Step one:
Exhale easily through your mouth, turn your palms down, bring your right arm over to the left so the thumbs of both hands touch each other, while pivoting both feet 90 degrees left so you're facing the left side. Your weight is evenly balanced between both legs.

Step two:
While still facing left, inhale through your nose, turn your palms up, pull your arms back so that your rib cage feels fully opened. At the same time step your right leg back and shift your weight back so you're leaning back slightly.

Step three:

While still facing left, exhale through your mouth, turn your palms down, and bring both arms together so the thumbs of both hands touch each other. At the same time, lift your right leg straight in front of you and lean forward slightly. Bring toes to fingertips.

Step four:
Repeat steps two and three flowing smoothly 5 to 10 times.

Step five:
Inhale through your nose, turn your palms up, bring your right arm back to the right side, while pivoting both feet 90 degrees right so you're facing front.

Step six:
Exhale easily through your mouth, turn your palms down, bring your left arm over to the right so the thumbs of both hands touch each other, while pivoting both feet 90 degrees right so you're facing the right side. Your weight is evenly balanced between both legs.

Step seven:
While still facing right, inhale through your nose, turn your palms up, and pull your arms back so that your rib cage feels fully opened. At the same time, step your left leg back and shift your weight back so you're leaning back slightly.

Step eight:
While still facing right, exhale through your mouth, turn your palms down, and bring both arms together so the thumbs of both hands touch each other. At the same time, lift your left leg straight in front of you and lean forward slightly. Bring toes and fingertips together.

Step nine:
Repeat steps seven and eight flowing smoothly 5 to 10 times.

Step ten:
Inhale through your nose, turn your palms up, bring your left arm back to the left side, while pivoting both feet 90 degrees left so you're facing front.


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