Movement

Stance

Feet and Legs

Arms and Hands

Body

Start

Feet together

Hands at side

Ward Off Left

Archer

Move L foot to L and rotate foot out. Rotate R foot to L

Shift weight forward to archer stance

Raise hands slightly

Bend L arm at elbow. Raise L forearm to chest level, parallel to floor, palm in

Roll Back Left

Cat

Shift weight back to Cat stance (feet do not move). Rotate body to R. Bend knees slightly to lower body.

Raise R arm to chest height.

Bring both arms down and back, palms face opposite directions: L palm down, R palm up.

Press left

Archer

Rotate body to L.

Shift weight forward to archer stance (feet do not move). Straighten right leg slightly to raise body.

Place edge of R hand on L wrist

Rotate L wrist so that palm is in. Move hands forward together

Release Left

Cat

Shift weight backward to cat stance (feet do not move).

Bend knees slightly to lower body

Separate hands and extend arms, palms down (use shoulders to bring arms parallel)

Bend elbows to bring hands back toward chest, palms still down (arms remain parallel)

Push Left

Archer

Shift weight forward to archer stance (feet do not move)

Rotate wrists so palms face forward. Extend arms foreward and up to shoulder height. (arms remain parallel)

Transition to Right hand sequence

Rotate body and L foot to R. Shift weight to L foot. Raise R foot and bring heel to calf, toe on floor

Move R hand palm-up in front of waist and L hand palm-down at chest ("hold the ball" posture)

Ward Off Right

Archer

Move R foot to R. Shift weight forward to archer stance. Rotate L foot to R

Raise R forearm to chest level, parallel to floor, palm in, elbow bent. Left hand moves down below level of right forearm.

Roll Back Right

Cat

Shift weight back to Cat stance (feet do not move). Rotate body to L. Bend knees slightly to lower body.

Raise L arm to chest height.

Bring both arms down and back, palms face opposite directions: L palm up, R palm down.

Press Right

Archer

Rotate body to left.

Shift weight forward to archer stance (feet do not move). Straighten left leg slightly to raise body.

Place edge of L hand on R wrist

Rotate R wrist so that palm is in. Move hands forward together

Release Right

Cat

Shift weight backward to cat stance (feet do not move).

Bend knees slightly to lower body

Separate hands and extend arms, palms down (use shoulders to bring arms parallel)
Bend elbows to bring hands back toward chest, palms still down (arms remain parallel)

Push Right

Archer

Shift weight forward to archer stance (feet do not move)

Rotate wrists to face palms forward. Extend arms up and out. (arms remain parallel)