Tai Chi for Beginners - Best Instructional Video for Learning Tai Chi

Tai Chi for Beginners - Best Instructional Video for Learning Tai Chi

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00:00
[Music] hi my name is Christopher pay welcome to getting started with Tai Chi Tai Chi is an ancient art came out of China they offered many things for us to train to improve our health but most of people practice Tai Chi we'll find it that not only they improve their energy which is the most important part and the other
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one is they find they are balanced they are muscle toning and everything is improved when we practice Tai Chi only speakings there's three different fins that is melded into this art one is the philosophy the ancient arts of na-young and the second part very little people known Tai Chi is also a martial art and third Tai Chi combine many elements of the traditional medicines and that's
01:05
what it becomes today of Tai Chi in Chinese we have found somethings that flows in our body and we call it Chi and rough translation in English that means vital energy or energy force in our body the Chi flows in our body by following through a certain path and what we call the meridians when we practice Tai Chi we open up the meridians and the channels and the Qi
01:38
flows better everyone who practice Tai Chi can always feel that after a while their energy levels is increased and that's what we name it too is to increase our energy when we practice Tai Chi when one practice Tai Chi the first thing that we need to do is to let go our tensions in our body especially around the neck shoulders and our chest because our bodies affects how we feel and what we think if we have little
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discomfort with our physical body and I will affect our mind so when we practice Tai Chi the key words to remember is to let go the tensions in our body when the tensions are let go the mind it's much more easy to become and that's for the my part for the body when we move slowly more muscles it's needed and I will forced more blood flowed in our body and
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that in turned or push the hearts to pump more blood so our circulations were improved and our muscle toning will improve Tai Chi is moved continuously and I find through my teaching experience most people cease the beginning and the ending posture they sometimes get confused or totally ignored the process between the
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beginning and the ending what most important it is the process so I teach to move very mechanically in the beginning to show everyone that this is the timing point where your hands and feet has to reach at the same time and also I point out the mistakes that everyone made after you memorized the timing point then will begins to move
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smoother practicing Tai Chi is very much like carving you can art carved what you want it in the first layers you will have to carve layer by layer you take out the first layers and you have a shape then you go back and refined and each layers as you take up it becomes more and more refined and more beautiful the final products of Tai Chi when we practice is move smoothly
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without hesitations and yet every frame is clearly executed for the health part I wanted to talk to you it's like taking a medicines if I go to a doctor for a medicines he gives me a medicine for seven days it is better for me to take my medicines once a day instead of just before I go see the doctor I take all
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seven days medicines all at once practice is to sing don't do once a week because that really does not benefit you do once every day or twice or three times a day it's better for you the breathing in Taichi should be dumped naturally and not forced but many people ask how shall I brief and if you wanted
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to breathe trying to focus on the ending move or the Indian posture normally the Indian posture is exhale and you will be naturally and all in transitions so focus on the exhaled at your ending of the move when you exhale feel your shoulders chest and let go the tensions in your shoulders and neck in Tai Chi
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every posture has a name and every posture has an ending frame body any moves any move is what this move looks like when you've finished we tried our best to coordinate our excelled with the ending move but never never hold your breath trying to do the ending move with one extra extra long exhale breathe naturally just to the end when you come
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to this final posture of this frame or this move let go your tensions like goals the shoulders chest and neck muscles there is no tensions at this moment it is recommend that we start off with a warm-up especially in the morning there in ancient Chinese traditional medicine there is a book who ever wanted
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to study this traditional medicine we all have to study with this book first the first chapter first paragraph it says the running water would not stinks the hindrance that constant used would not become rust so what is talking about is the blood if it circulates constantly in our body we will not get sick in our joints if it's moved continuously we will not have any trouble with that
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joint is one of the most important parts of our body function if your muscle feels hurt and has pain or you have poor muscles you pretty much can still move around but if your joints it's hurt your motions will be limited and in the morning right after we wake up we should do our exercise to loosen up our joints when the joints are loosed our muscle motions will be much more
08:00
easy for us to use our muscles on the warm-up exercised please do not limit yourself to a very rigid number you do what you feel that you can do right now as your body gets stronger you may do more in the repetitions but if you'll feel entire a week you can do less and please don't force yourself everything about Tai Chi is done comfortably based on what you can do
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section one teaches us to move forward and section two teaches us to move backwards section three teaches us to move sideways and beginning to learn balanced section four we have a very challenged to squatting downs and live in the legs up and moving in angles so it's better to learn how to move forward before we learn how to step back and sideways whenever we want to learn I
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understand that everyone wants to go to the end product first this is what I want and this is what I want to do so I skip one two three and go right into four because this is what I wanted to do in learning Tai Chi we cannot do that we had to build our body up this routine is very easy to learn but however it is built into four different sections I recommend that we start with section 1
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first each sections offer different fins and teaches us in different fins start off slowly by the number and no rushed be patient when we practice is very much like lifting weights and you watch someone lift a large weight and say that's the go I want to get to but I have to start off with a small weight so in this instructional DVD I have purposely to teach you by
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standing a little bit higher aren't you getting stronger in your muscle you can feel your flexibility is also improved and along with your balanced then you may begin to take a little bit larger step to take a larger step you will need to squat down a little bit more and sometime when we say I have reached to my limit then you squat down for another inch and that inch it becomes a very big challenge and I encourage everyone to go
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through the whole instructional DVD first before we begins to think about how high I can kick or how low I can squat down normally when we wake up we want to have more energy so it is good to practice when we wake up after warm-up exercise we practice Tai Chi to improved our energy flow and you can also practice in the afternoon when you feel a little bit fatigued from work
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just a few minutes of Tai Chi and you do not have to do the whole forms you can do section of it just to make you feel more energized but a 9 it is best not to practice just before you go to sleep because you are going to build up with so much energy it is okay to practice in the evening but not before you sleep we'll do a warm-up exercise before practice Tai Chi place your hands in front of your stomach and circle your
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neck remember to place your hands in front of your stomach so you will not feel dizzy that's your circle your name Gentiles recall one directions then the other direction when we do the warm-up do base on how you feel if you feel good you can do more second exercise cross your fingers and rotate your wrist
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loosening the wrist rotating in a circular motion sir we're gonna loosen up our an elbow pull the elbows back circle the hands back and forward when we pull back palms facing up when we circle hands forward palms facing down so now it's hands down turn palms up pull elbows back move gently as you can't
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when we do to warm up it's a natural flow nothing is forced number four exercise we're gonna place your hands in front of your chest and make a big circle of your elbows this exercise will loosen up your shoulder but we need to circle our elbow
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to loosen up the shoulders post a Opel's ends in front of you as close as possible Shanta what you can do it number five we are going to circle a load right armed backward circle the shoulders so the shoulders becomes more loose now we circled left shoulder shoulders
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and neck are one of the most important muscles for the modern people most people when they have illness most of it is tied to their neck or their shoulder because the way we said and the way we use our computers we need to take care those parts of the body next circles one hand for one hand back this might be a
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little bit challenging for the beginners but keep it clear minds and do it slowly you will figure this out make sure the shoulders aren't loose or not tight if you're tight you cannot rotate one fore and back at the same time and now we switched to the opposite direction gentle and smooth not forced next we're going to learn to expand our
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chess cross the hands turn palms up open both hands to the side to feel the chest muscles stretched cross bend elbow prods pumps up stretch to chest palms down elbows Bend palms up open chest move in the very smooth motions every time when you open your chest fill your chest
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muscles are stretched outward this exercise is very good to improve your long capacity helps you to breathe yes cross and open cross and open the next exercise Hoboken fish elbow bend shoulder level high and twist your elbow into almost a ninety degree from your foot position when we do this
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exercise remember not to twist your knee this exercise is to loosen up your back muscles and your waist sometimes when your works really hard and we're sitting for a long time you may just select this exercise to loosen up your back muscle there was gentle not forced and now the next exercise is called
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tapping you turned your waist and you circle your arms the front hand tap gently on your ribs and the back hand tap gently on your kidney tappings produce the vibrations this exercise vibrates all the internal organs so the internal organs get a chance to move around if we does not have proper
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exercise for the internal organs once we'll only has good muscle beautiful body but body still not well so internal organs wellness it's very important we use this exercise to make our internal organs strong this is the same but now the top hand circle tapped down on the base of your neck and the back hand
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still on the kidney neck is fort of nerves and just stimulate the nerve to make them more sharper it is sort of like waking them up remember tap gently the next is most of the people call it a hula hoop circle your hips your waist but the key is to keep your head in one
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spot so it's only the midsection that does the circle keep your foot solid on the ground and head not move Circle gently in one directions and we circle the other direction as we make the circle you can feel your back muscles your hip muscles your leg muscles that's a little stretched and loosen up at the same time all those exercise it's very good you do
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not have to do it just before you practiced I Ching and now we are going to a circle our knee knee is one of the most important joints in our body we need to take care of it when we circle the knee make sure you do not circle to why or too big and make sure you're both feet flat on the ground Circle gently taking care of the knee it would take
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care how you walk if your knee is sore or not able to move the way you want it you will have a problem in your walking and walking is the most based and most fundamental for our independence so taking care of your knee I circle the knees circle end and circle out there are two different directions
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and finally place your hands on your hip and circle your ankle make sure your head body it's naturally lined up upright and don't move your head know your body and just circle your ankle then circle the other direction always do your warmup exercise before
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any other sports and Tai Chi is the same and now we may begin our Tai Chi practice in section 1 first part we learned how we feel we learn how to stand and then we learned the first move to coordinate our upper body and our body together and that is called party in the wild horse's mane and the way the
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White Crane separated its Wayne stand with body naturally upright fill your head and neck it's also aligned with your spine close your eyes focus on how you breathe focus on your exhale when you exhaled let go the tensions in your neck and your shoulders exhaled like oh the
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tensions in your chest exhale let go the tensions in your upper arms and feel your elbows dropped exhaled like Oh detentions in your forearms bruised exhale like oh the tensions in your hands you will feel the blood rushing down to your hands there is a tingle sensations in
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your hands now open your eyes as slowly as you can shifting your weight to your railay and picking up your left heel at your step your left foot out to the side place your toes down first and you he'll adjust your body to the center
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extend your fingers then at your wrist and pushed your fingers forward to rise to your shoulder level hi pull your elbows back and lower your shoulders press your hands down then bend your knees this is called the opening now let's do that again stand naturally
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with the body upright head neck with the spines perfectly aligned the eyes closed focus on exhale when you exhale let go the tensions in your neck shoulders and chest exhale like oh detentions in your upper arms and elbow exhale
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lack of the tensions in your forearms wrists make sound like oh detentions in your hands and you will feel the blood rushing down to your hands much faster in the first time and now shift weight to your right leg step out with your left toes and heel Center your body weights on both legs extend your fingers bend at the wrist
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and push your hands forward at this time I like to caution everyone the common mistakes people made is leaning back their body I want you to pay attentions how your spine is still aligned with your body and let go detentions in your shoulders and chest you feel your arms heavier and leggo detentions in your elbow and
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pressed instead and you need first time we learned the mechanical moves there's a second time it's important that you feel what you do [Music] now let's do that again a little bit more smoother and we shall move like the water it flows without any hesitations shift weight to the ride picking up left
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heel step left toes and heel center your body extend your fingers been at rest push your hands forward to shoulder levels for elbows back pressed and stoned Lakota tensions in your chest and now we learn parting the wild horse's mane first we learn it mechanically circle your hands with the
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right hands on top as you are holding a ball shift your weight to your right leg turn your ways to your left pick up your left heel then step left legs out heel down first toes down foot flat shift your weight from right to left leg
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adjust your right toes slightly in an angle and now we change the hands bottom hand rise up to your shoulders level and right hand press down in front of your right leg now let's do that again around the first opening position circle both hands to halt a ball right hands on
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top shipped away to your railay picking up your left heel turn your waist to left step heel toes down shift away from right leg to left leg adjust right toes in a slight angle separate the hands left hand from the
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bottom rise up to your shoulder level high right hand pressed down in front of your right leg at this point I'd like to point out the most common mistake people make one is the positions of your left knee the correct weight is to make sure your left knee and your left angle are perpendicular to the ground
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the common mistakes people made is by extending your knee forward when we do this you are pulling the pressure of your body weight into your left knee and this done improperly you will have knee injury in the future so it's important that we have the knee and your angle or perpendicularly
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winds up second mistake people made is their upper body is leaning back too much we need to make sure the body feels naturally upright and is comfortable now let's do that again from the opening position circle both hand with the right hands on top two hands face each other
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shift your weight to your right leg turn your ways picking up left heel and step live heel down left toes down shift your weight from right leg to the left leg adjust your right toes in an angle extend left hand from the bottoms of to shoulder level pressed your right hand
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down in front of your right and now let's do that one more time from the opening this time we are going to execute our movements much smoother and you will also notice that the timing of the hands is slightly different before we move our body one parts at a time but now we are all going to move together to coordinate everything together Circle our hands to embrace
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like a ball right hands on top shifting way to right picking off left heel steps out heel and toes shifting weight from right to left adjust right toes and the hands now separate at the same time bottom hand goes up top hand pressed in fan same time a little bit more smoother and
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we shall move like the water it flows without any hesitations circle both hands right hands on top shifting weight to the right picking up left heel to step out heel goes down shift weight just right toes separate hands left hand up right hand pressed down and now let's do that one more time on
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the opening we will move smoothly upper body lower body at the same time circle both hands to embrace turn your ways to the left picking up left step sound foot flat shifting weight separate hands adjust right toes now we understand parting the wild horses name and it's easy for us to duplicate the other side first follow me
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go through the moment by movement sit back onto your railay turn your waist to your left adjust your left toes approximately 45 degree turning your both palm to face each other shifting away from railay to left leg and step slowly and soft
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right heel down toes down shifting away from left leg to Riley separate the hands to shoulder level left hand pressed down in front of the left leg [Music] and let's do that one more time from the first parting while horses made to the second one sit back put the weight on right leg
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turn ways open left toes approximately 45 turn your palms to face each other like you're holding the ball shifting way from railay to your left leg feel the saltiness in your left foot first then we pick up right heel and toes to
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step forward move gently and soft place your heel down gently and toes down shifting your weight from left to right separate the hand by rise your right hand to shoulder level pressed your left hand down in front of your left leg this is called a rice.i parting the wild horse's mane and let's do that one more
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time around the left side to the right side sit back put the weights on your right leg turn your waist to the left open left toes 45 degree turn your palms to face each other shifting away from right to left feel the solidness of your body weights
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on your left leg and then pick up your right heel toes step softly place your right heel down gently right toes down shift your weight from left leg to right leg separate your hands right hand rise up to shoulder level let hem price down in front of your left
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leg and now let's do that one more time and this time I will point out the most common mistake people made sit back put your weight onto your right leg the correct posture is body upright and the common mistake people made is when they sit back they also lean their body backwards so
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make sure the body is upright turn waste towards the left open your left toes and turn palms to face each other shifting away from railay to left leg the common mistake people made at this time is they will put more pressure until their left legs and they feel more
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tilted towards the left and their right shoulder rise up this will cause a problem as you move forward you will most likely to fall towards your left side want to make sure everyone shoulder is parallel to the ground then picking up your right heel toes to step forward the common mistake people made at this time is when a plays their right foot
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forward they just drop their whole foot down one time make sure it's the heel down first then toes and shifting the way from left to right then separate the hands bottom hand rised to your shoulder level let him press down in front of your left leg
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and now let's repeat that [Music] sit back put the weight onto your right leg turn ways opened left toes turning palm to face each other shifting way forward and pick up right heels and toes to step forward heel toes down shifting way from left to right
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separate hands lift right hand to shoulder level pressed left hand down in front of Lafleur and now we are according to practice one more time but this time we're smoother movement sit back to your right leg turn waist open left toes turn palms to embrace your hands shifting way to the
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left leg picking up right leg to step forward separate your hands and shifting weight same time lift right him up pressed left hand down one more time sit back onto your right leg turn lanes open left toes turn palms to embrace your hands
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shifting way to the front leg step forward gently heel toes down shifting way forward and separate him right hand up left hand down and now we are going to practice 40 wild horses named from the left side to the right side as soon as we can sit back to
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right leg turn ways opened left toes turn palms to face each other shifting weight to the left leg pick up right leg to step forward place heel toes down and now shifting way forward to the rail a separate both hands at the same time to finish parting wild horses made right side
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and lift it out one more time sit back to the right leg turn waist open toes turn palms to embrace shifting way forward and step forward shifting way to the right lay separate both hands now we have learned part in the wild horse's mane both sigh but we need to do it one more time to the other
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side let's do that slowly sit back put your weight onto your left leg turn your ways open right toes approximately 45 turn your palms to face each other right hands on top shifting your weight from left to right picking up your left heel and toes to step forward left heel down
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first left toes down second then shifting the way from right to left separate your hands bottom hand left hand right up to shoulder level right hand pressed down in front of your right leg since we have the experience of both side we will do this one more time from the second part in wild horse's
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mane to the third part in wild horse's mane a little bit smoother sip your way back to your left leg turn waist open right toes turning palm to embrace their hand right hands on top shifting away from left leg to right leg picking up left heel and toes to step forward left heel down toes down foot
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fly feel the solidness in the floor shifting weight from right to left separate hands left hand rise right hand press down now we are going to repeat that one more time and this time we will do a smoother than before set your way back to the left turn ways opened right toes turn palms to embrace
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your hand shifting way to the right leg picking up left leg to step gentle in self place for flight on the ground shifting way from right to the left separate both hands at the same time so we finished the same time why crane separated swing first shifting
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more weight onto your left leg by picking up your right heel move your right foot a small step close to your left but not next to each other shifting away from left leg and sit the weight back onto the right leg turn your palms to face each other left palms on top pressed left hand down lift right in up
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at the same time place your right hand above eye-level left hand at your belly button and separate both hands out to the side picking up your left heel and pull more weight onto your right leg this is called White Crane separated swing and let's repeat from parting the
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wild horse's name let's learn this move one more time shifting more weight to your left leg by picking up your right heel move your right legs with a small step close to the left but not together shifting away from the left leg back to the right leg turn your hands to embrace and face each other and
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the left hands on top pressed left hand down lift right hand up at the same time right hands rise to eye level left hands at your belly button and hold both hands apart away from each other right hands on top left hands on the bottom and lift your left heel
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I cream separated swing and let's repeat that one more time on partying the wild horse his name shifting your weight more to the left picking up right heel to take a small step sit your way back to the right leg turn palms to embrace by facing each other
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lift and pressed right hand and left him to separate hands out to the side lift your left heel up and now we will do this again and I will point out the common mistake people made shifting weight to the left and some people shift away too much so they've been there and left me a lot this will damage your left knee make sure just a
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little shift weight to allows you to pick up your right legs easy placed right foot close to the left and shifting me back and they can't the common mistakes is people leaning backwards or their body upper body turn palms to embrace lift right hand pressed left hand
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the common mistake people made at this time is they lift their right shoulder more and the body become of balance from the leavened rice I make sure the shoulders are parallel to the ground and pull both hands out to the side lift left you [Music] and now we will do a smooth diversions
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from party in the wild horse's mane shifting way to a left take off Ryan take a small step sit back to embraced a hand live in fresh and separate both hands out to the side live left heel and now let's put this all together focus on exhale shoulder chest I go feels the blood rushing down to your
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hands [Music] pick up left toes in heel [Music] balance Center fingers extend lift both hands shoulder level pull hens back press and sinks body weight down embraced a hand turn waist to left step left heel toes out separate
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hands adjust right toes sit back turn ways open left toes turn palms to embrace shift weight to step forward separate both hands shifting weight to right sit back turn waste open right toes turn palms - and brains instead left leg forward shifting weight to the left leg
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separate both hands take a small step home right leg sit back and braced a hand live in price separate hands pick up left heel [Music]

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