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Benefits / Helpful Information > INSTRUCTIONS FOR EACH FROLIC
Stand with heels close together and toes pointed out 30 to 45 degrees. Keep a little bend in the knees.
Waking Up: Squat as low as comfortable, feet spread shoulder width or a little more with the knees going outward. Lower you head, as if it's tucked into your chest and you're a sleeping eagle. Start to shake and wake up. Extend your shaking arms out to the side, palms facing down toward the earth. Then lift up out of the squat with your arms dropping down to your sides as you do. Rise almost all the way up, keeping a little bend in the knees. Then bend the knees more moving back into a squat, as low as comfortable, but no lower than you get when your upper legs are parallel to the earth. It's as if you're dropping your tailbone to the earth-"not intentionally" bending forward from the waist. If the back bends, it's an accommodation to the squat. You're bending your knees. As you squat, the palms turn up and the extended arms lift up to the shoulders. Turn the palms down and drop the arms back to the sides as you lift up out of the squat. Repeat.
Face Washing: Fingers face with palms up held at T'an tien about 2 inches below the navel. Slowly and mindfully lift hands up from the T'an tien as you lower your head to wash your face. Lower hands, lift head back up, and repeat. Exhale up, inhale down.
Stretching Wings (1): Beginning with arms down at the side from the previous movement, lift outstretched arms (wrists are loose and bent forward) up to shoulder height. Drop the arms back down to the waist with backs of hands parallel with forearms and repeat. Finish repetitions by bringing arms back down to sides.
Stretching Wings (2): Starting with arms to the side, wrap fingers around thumbs, bend wrists forward, and lift arms from the waist up to about head high. Extend fingers out (release holding the thumb) and with palms down, back of hands now parallel with forearms, drop hands down to waist height. Again, wrap fingers around thumbs, bend wrists forward, and lift arms from the waist up to about head high. Again, drop hands and repeat. Finish by dropping arms to waist level.
Stretching Wings (3): Continuing from the above movement, lift the arms, palms down, wrists loose, up above your head so the back of the hands meet and then return them back down to the sides. Repeat.
Stretching Legs and Wings: Face the back of the hands toward each other at the T'an tien. Inhale. As you open the arms out to the sides and back a little behind your body, exhale with an audible "ahhh", lift your left foot and extend the leg out at a 45 degree angle touching the toes to the earth. As the arms close back together, inhale, bring the leg back to beginning position. Coordinate the arrival of your foot forward and back with the arrival of your hands forward and back. Repeat this to the right side. Repeat sequence.
Moving Forward With Open Heart: Face the back of the hands toward each other at the T'an tien. Lift the arms (keeping them shoulder width apart) up in front of you to shoulder height as you step out with the left heel. Open the arms out to the sides and behind your body as you shift the weight forward to the left foot. As you shift the weight back to the right foot, drop the arms back down in front of you, back of the hands touching, palms facing away from each other. Lift up the left toes and turn them outward a little. Then drop the toes to the ground and shift your weight onto the left leg as you step forward with the right heel and lift up the arms to begin the movement to the other side. Inhale as your arms open and exhale as they close.
Flying To The Sun: Drop the arms to your side, palms facing forward, move them back as far as they will go and then lift them up and forward above your head. As you bring your hands down, step forward with the heel of one foot. With most of your weight on that front foot, lift your arms again and, as they come down, step forward with the heel of the other foot. Exhale as your arms rise and inhale as they come down.
Eagle Heart Struts (1): Bend forward a little at the waist as you step out touching the ball and toes of your left foot to the earth (weight stays on the back right leg). As you do this, extend the right arm forward, palm up, to about eye level. The left arm extends backward, palm up. Plant the left foot on the ground, stand more erect as you shift the weight to the left leg and again, bending forward a little, step forward touching the ball and toes of your right foot to the earth (weight stays on the back right leg). As you do this, extend the left arm forward, palm up, to about eye level. The right arm extends backward, palm up. Repeat sequence.
Eagle Heart Struts (2): Same as 8. above with this difference: after you touch the ball and toes of whatever foot is extending outward, bend that knee, and draw the foot inward and upward to the level of the knee on the leg you're standing on. Put the ball and toes back down and continue the movement as above.
Standing Tall and Proud: Bending forward from the knees and waist, scoop up energy in your palms (right hand crosses under the left at the wrists) and bring your palms back up in front of your face as your rise back up into a standing position. Turn the palms away from your face, extend the arms out to the side at shoulder height and the palms turn to face the earth. Simultaneous to extending the arms out, balance on the right leg and lift your left foot up along the right leg (no higher than the knee) standing in this one legged pose for a moment. Slowly bend forward and extend your left leg straight out behind you. Drop the arms back to the sides as the left foot drops back to the earth. Repeat the sequence balancing on the left leg as you lift the right foot. Repeat.
Eagle Heart Offers Gratitude: Finish by bringing the palms up to heart level at the center of the chest, one palm against your body and the other covering that hand. Rest for 30 seconds to a minute with your attention at heart level.