Articulations

starts with wei wu
take a couple of steps in place letting your feet fall naturally, should be a little less than shoulder width apart
check that your feet are parallel and squared off
knees bent, knees shouldn’t be bent past your toes
do a pelvic thrust forward, this should pull your stomach in and point your sacrum toward the ground and make your spine straight, it should feel like your just on the edge of a chair
your chest is out, shoulders back but relaxed
chin tucked in and a string pulling up from the top of your head
breathe in through your nose and out your mouth with your tongue in the v between your front two teeth
breathe all the way down into your abdomen, deep slow breathes, try to breathe in the same amount of time as you breathe out, think of circles

As you breathe in bed at the elbows to a 90% and rotate your thumbs, keep everything relaxed, moving less is better if you can’t keep other fingers relaxed while just moving the thumb
reverse
move onto the first finger
reverse
middle finger
reverse
ring finger
reverse
pinkie
reverse
move onto the hand, open and close slowly,
come back to center
move onto the wrist, bend back and forward,
come back to center
rotate your forearm palms up to palms down,
come back to center
go back to the wrist bend back and forward, and rotate your forearm slowly to palms down, slowly to palms up, slowly to palms down
hold wrist down, rotate your forearm, bend your wrist down, rotate your forearm, bend your wrist down, repeat smoothly
stop with your wrist bent palms down
bend your wrist up, rotate your forearm, bend your wrist up, rotate your forearm, repeat smoothly
as your palms are facing up bring your hands up to your chest, finger tips touching, push palms down to your abdomen as you exhale, roll out your hands making circles with your elbow as the center hands the edge, breathe in as your hands come up out as your hands come down, do three circles then reverse at the bottom to come up your center, reverse at the top to come down your center, repeat three times, as your hands come up roll them out and make circles coming up the middle and down the outside, repeat three times
let your arms fall to the side
rotate your arms at the shoulder, bring your arms up in front of you slowly till your arms are up them lower them slowly to your side while still rotating at the shoulder
check in with you poster, see wei wo
deep breathe, exhale and slowly spiral out from the center of your shoulders to your full range of motion,
come back to center
deep breathe, exhale and reverse the direction of your spiral
come back to center
deep breathe, exhale and pull back between the shoulder blades and down, hold as you finish exhale, release and in hale as you come back to center, repeat 5-10 times
check in with your posture
deep breathe and raise one arm and hook the other arm under it just above the elbow, exhale as you pull the arm across your body, repeat with the other arm
check in with your posture
deep breathe, exhale and push into the back of your head to feel a stretch at the top if your neck, repeat 10 times
deep breathe, exhale and rotate your head to the right as far as you can keeping your shoulders in line with your pelvis, inhale as you come back to center, exhale as you look to your left as far as you can, repeat 10 times
come back to center
deep breath, exhale and roll you head down from the top of your neck till your chin is on your chest, breath in as you come back to center, exhale as you look up as far as you can, repeat 10 times
stop with your head back
slowly roll your head around describing circles that start small and gradually get larger to include your shoulders and then include your pelvis
stop back and reverse
slowly roll your head around describing circles that start small and gradually get larger to include your shoulders and then include your pelvis
stop back
come back to center and check your posture
deep breath, exhale and roll your chin down to your chest, deep breath, exhale and rotate your head to the right keeping your head down, deep breath and bring your left arm up to clamp over your right ear, exhale and give a gentle twist to your head, deep breath, exhale and slowly drop your chin back to center then push on your third eye to bring your head back up, check your poster
deep breath, exhale and bring your right ear towards your right shoulder, deep breath and bring your right arm up to clamp over your left ear, exhale and give a gentle pull to your head, deep breath, exhale and drop your right hand to the side of your head to push it back to center
Repeat these two stretches on the left
check your posture, deep breath and bring your right arm palm up, place your left to first fingers on the ball of the thumb pushing out, exhale and lean your head back and away from your right arm then push down on your right arm and away on the thumb
release, check your posture and repeat with the left arm
release and check your posture
deep breath, exhale and transfer the wait to your right leg, bring your left knee up to a 90%, then drop the left knee down to where your toes are just off the ground and wiggle your toes
inhale and bring your left knee back up to a 90%, exhale and bring your big toes together, draw a line straight out from the right foot to point with the left, push your ankle out to make your feet parallel and transfer the weight to your left leg.

Inhale as you bring your right knee up to a 90% angle, drop it down and wiggle your toes, inhale as you bring your right knee back up to a 90%, exhale and bring your big toes together, draw a line straight out from your left foot, point with your right foot, push the ankle out to make your feet parallel and transfer the weight to your right leg.

Inhale and bring your left knee up to a 90%, then drop the left knee down to where your toes are just off the ground, using your big toe as the center, slowly spiral outwards to your full range of motion, come back to center and then reverse the spiral, come back to center, inhale and bring your left knee back up to a 90%, exhale and bring your big toes together, draw a line straight out from the right foot to point with the left, push your ankle out to make your feet parallel and transfer the weight to your left leg.

Inhale as you bring your right knee up to a 90% angle, then drop the right knee down to where your toes are just off the ground, using your big toe as the center, slowly spiral outwards to your full range of motion, come back to center and then reverse the spiral, come back to center, inhale and bring your right knee back up to a 90%, exhale and bring your big toes together, draw a line straight out from your left foot, point with your right foot, push the ankle out to make your feet parallel and transfer the weight to your right leg

Inhale and bring your left knee up to a 90% then exhale as you bring your left knee as high as you can, inhale as you bring your left knee down, exhale as you point your left foot behind you, inhale coming up to a 90%, exhale as you bring your left knee as high as you can, inhale coming back down, exhale as you point with your left foot behind you, repeat as much as desired then inhale as you come up to a 90% with your left knee, exhale and bring your big toes together, draw a line straight out from the right foot to point with the left, push your ankle out to make your feet parallel and transfer the weight to your left leg.

inhale as you bring your right knee up to a 90% then exhale as you bring your right knee as high as you can, inhale as you bring your right knee down, exhale as you point your right foot behind you, inhale coming up to a 90%, exhale as you bring your right knee as high as you can, inhale coming back down, exhale as you point with your right foot behind you, repeat as much as desired then inhale as you come up to a 90% with your right knee, exhale and bring your big toes together, draw a line straight out from your left foot, point with your right foot, push the ankle out to make your feet parallel and transfer the weight to your right leg.

Inhale and bring your left knee up to a 90%, using your left knee as the center point, slowly spiral outwards to your full range of motion, come back to center and reverse the direction of your spiral going to your full range of motion, inhale and come back to center, exhale and bring your big toes together, draw a line straight out from the right foot to point with the left, push your ankle out to make your feet parallel and transfer the weight to your left leg.

Inhale as you bring your right knee up to a 90%, using your right knee as the center point, slowly spiral outwards to your full range of motion, come back to center and reverse the direction of your spiral going to your full range of motion, inhale and come back to center, exhale and bring your big toes together, draw a line straight out from your left foot, point with your right foot, push the ankle out to make your feet parallel and transfer the weight to your right leg.

Inhale and bring your left knee up then grab the left foot and pull it up to stretch you left quad, release and bring your left knee up to center, exhale and bring your big toes together, draw a line straight out from the right foot to point with the left, push your ankle out to make your feet parallel and transfer the weight to your left leg.

Inhale and bring your right knee up then grab the right foot and pull it up to stretch you right quad, release and bring your right knee up to center, exhale and bring your big toes together, draw a line straight out from the left foot to point with the right, push your ankle out to make your feet parallel and transfer the weight to your right leg.

Inhale and bring your left knee up as high as you can, exhale and straiten your left leg, inhale bring your left leg out keeping it parallel to the ground, exhale bring your left leg behind and parallel to the ground, inhale bring your left leg as high as you can and repeat three times or more then inhale as you bring your left knee up to center, exhale and bring your big toes together, draw a line straight out from the right foot to point with the left, push your ankle out to make your feet parallel and transfer the weight to your left leg.

Inhale and bring your right knee up as high as you can, exhale and straiten your right leg, inhale bring your right leg out keeping it parallel to the ground, exhale bring your right leg behind and parallel to the ground, inhale bring your right leg as high as you can and repeat three times or more then inhale as you bring your right knee up to center, exhale and bring your big toes together, draw a line straight out from your left foot, point with your right foot, push the ankle out to make your feet parallel and transfer the weight to your right leg.

Transfer the weight from leg to leg and feel your legs, then shake your legs out and come back to wei wu
deep breath, as you exhale catch the ball, hold that pelvic position letting your arms drop to your sides, deep breath, exhale and rotate your upper body to the right, keeping your pelvis locked in position, your right hand goes to the back of your right hip, left hand to the outside of your right hip and breath and relax into the exhale, deep breath, exhale and bring your head back to line with your shoulders then your shoulders to line with your pelvis
check your posture, deep breath, exhale placing your right hand on the outside of your pelvis, reach your left arm over your head and past your right shoulder and breath, come back up to center, check your posture and repeat to the left.

Deep breath and check your posture, exhale and roll your head down till your chin is on your chest, deep breath, exhale and collapse your body down into a ball, deep breath, exhale and straighten just your knees leaving your hands on the ground, breath deeply and relax into the exhale feeling your back stretch out, roll your shoulders, roll your head around and feel everything loosen up, hang and take a deep breath, grab your right ankle with both hands and exhale as you pull your head towards your right knee, release and repeat with the left ankle, release and breath deeply relaxing into the exhale, after a few deep breaths, exhale and collapse into a ball again, deep breath, exhale and straighten your knees and waist leaving your chin on your chest, deep breath, exhale and bring your head up to center.

And that is the articulations, it is best if you come to class to learn this routine and have someone to correct anything you are not doing right