En:達摩神功-11玉女獻花

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Damoa Gong #11 The Presenting Beauty

Move your right foot ahead of your left foot. Your right foot should be pointing to your right. The two feet are perpendicular to each other and should be 20cm apart. Straighten your right leg.
Shift your weight to your left foot and your left knee should be slightly bent. Your left knee should be touching the back of your right knee. Place your hands on the side of your waist.
Lift your arms from your sides to form a horizontal straight line. Your palms should be facing up. Rotate from your waist turning both of your arms to the right side as far as you can.
Breathe from your diaphragm. Your head and the torso should turn to the same direction as your arms turn. Your lower body should not rotate at all.
Focus your eyes on your right hand's middle finger. Hold your breath for 5 seconds as in previous forms.
Return to the original posture as you exhale out and relax your body. Repeat 6 times on right and left side.

This form is beneficial to your liver and kidneys. It also will relieve stiffness in your shoulder/neck muscles.