The house wakes
with the breath.

Interlace or softly connect the hands, turn the palms upward and lengthen overhead; lower with the same unhurried attention.

Let the inhale accompany the rise and the exhale accompany the return, unless your teacher offers a different rhythm.

Feet grounded, knees soft, ribs responsive and shoulders away from the ears.

Keep the hands apart or lift only to a comfortable height.

Traditionally explored as an opening and lengthening movement. Do not force the shoulders, neck or breath.

Settle into a wide stance. Extend the sighting hand with the index finger raised while the other hand draws toward the shoulder; alternate sides.

Let the inhale prepare at center and the exhale accompany the opening without strain.

Knees follow the toes, pelvis stays centered, gaze follows the extended hand and shoulders remain low.

Use a higher stance and a smaller draw.

Traditionally explores focus, coordination and grounded strength. Reduce range for knee, shoulder or balance concerns.

From center, one palm presses upward while the other presses downward; return and change sides.

Inhale toward center and exhale as the palms move in opposite directions.

Upper palm faces sky, lower palm faces earth, elbows stay responsive and the torso remains upright.

Keep both hands below shoulder height.

Traditionally explores opposing directions and whole-body coordination. Avoid forcing the upper shoulder.

Lengthen through the crown, open both palms outward and slowly look over one shoulder; return through center and alternate.

Inhale at center and exhale into the comfortable turn.

Palms rotate outward, collarbones stay broad and the turn remains smooth rather than pulled.

Move only the eyes and head through a smaller range.

Traditionally explores looking back with calm attention. Stop for dizziness, pain or nerve symptoms.

Set a wide stance, place hands close to the knees and trace the torso through a controlled circular pathway before changing direction.

Keep the breath continuous; allow an easy exhale through the deepest part rather than holding.

Knees follow toes, hands support the thighs near the knees and head and tail counterbalance without collapsing the spine.

Use a higher stance and a much smaller circle.

Traditionally explores coordinated circular movement. Avoid deep range with knee, hip, back or balance concerns.

Lengthen upward, then fold along the legs only as far as the spine, knees and breath remain comfortable; return slowly.

Exhale into the fold and inhale as the body rises without rushing.

Knees may bend, neck stays easy and the return begins through the legs and hips.

Slide hands only to thighs or shins.

Traditionally explores the back-body pathway. Avoid deep folding with dizziness, acute back pain or medical restrictions.

From a grounded stance, extend one controlled fist while the other gathers near the waist; return and alternate.

Exhale through the extension and inhale on the return.

Wrist stays aligned, shoulders remain low and the alert gaze does not become facial gripping.

Use open hands, a higher stance or a shorter reach.

Traditionally explores focused strength. Do not lock the elbow or turn the movement into a forceful strike.

Rise lightly through the heels, pause in balance and settle with control; repeat only while the landing remains quiet.

Inhale to rise and exhale to settle.

Body stays tall, ankles aligned and weight shared across the forefoot.

Keep the heels grounded and rehearse the upward intention.

Traditionally closes the set with a light settling action. Use support or keep the heels down for balance, foot or calf concerns.