En:达摩神功-15扬鞭策马

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Damoa Gong #15 Jockey’s Quirt

Bring your feet together facing the front. Hands hang down naturally to your sides. Stand straight.
Take one big step forward with your right foot. Bend your right knee as shown in the picture above. Your left leg should be straight. Keep your head and waist straight.
The inside of your left foot should align in a straight line with the inside of your right foot. Your left heel should not lift up from the ground.
Press your body down as low as possible. Close your mouth and bite down with your teeth. With the tip of your tongue, touch the roof of your mouth. Your toes should grab the floor.
Make a fist with both hands; bring your left fist up 10cm in front of your eyes and the thumb of your fist facing your nose. Your forearm and upperarm should be straight and perpendicular to each other, the upperarm parallel to the floor.
Bring your right fist to your back centered to your body behind you, 10cm away from your waist. Orient your fist in a way that your thumb is pointing toward your body as shown in the picture.
Breathe from diaphragm into your middle stomach. Hold your breath for 5 seconds.
Return to the original posture as you exhale and relax your body. Repeat 6 times on the right and left side.

This form channels qi through shoulder and joints and benefits degenerative shoulder-related illnesses.