This program was designed by Shifu Jiang, Jianye of Albany, New York, Founder and President of Health Preservation Association and Capitol District Tai Chi and Kung Fu Association.

The following will make more sense to you, if you spend some time letting your body recall your experiences at the start of our class time. Be relaxed, playful and enjoy your warm-up time.

1. Circle Hips, Knees and Ankles: Hands on thighs bend forward, sink down and straighten up. Do 3x
2. Lace Fingers and Stretch Body Upward, raise up onto the balls of your feet: Do 3x
3. Stretch Over and Circle Whole Body: fingers laced, keep legs straight over to left, then to right, straighten body and stretch upward. Circle to the Left 3x then to Right 3x
4. Side stretch with arm over head to Left and Right: Do 2x each side
5. Sweep arms Side to Side: palms down in front of body.
6. Sweep around and Circle Waist to Right and then Left: Do 3x each side.
7. Tilt back, look at ceiling, bend forward legs straight, sink the hips and rise up: Do 3x.
8. Forward Arm circle, then shoulder circle 3x. Repeat to rear 3x.
9. Tilt Head forward, look at floor.
10. Tilt Head back, look at ceiling.
11. Turn Head to Left, then to Right.
12. Circle head to Left, then to Right.
13. Turn and look at back heel, Left and Right: Do 2x each side.
14. Step out Left foot, weight to the right; circle left arm around then stretch back and look at ceiling. Repeat on other side. Do 2x each side.
15. Open arms, Shift weight to Left, arms cross; shift weight to center and open arms. Repeat to Right: Do 3x each side.
16. Close left foot and lower arms.
17. Left foot step to corner, toe up. Stretch forward, touch toe. Straighten up, cross arms, lean forward Left elbow to Left toe; straighten up, twist, lean forward Right elbow to Left toe. Repeat on Right side after changing feet.
18. Step out to Left, Circle arms to open shoulder level to sides. Alternate squeeze hands to fists and let them spring open as they relax. Do 3x.
19. Make fists and circle them forward 3x, circle forward from the elbows 3x, then shoulder circles 3x. Lower arms.
20. Circle arms up and out to sides shoulder high, palms down. Look to left and twist palms up in opposite directions. Repeat to right. Do a total of 12 per side gradually increasing speed. Lower arms and relax.
21. Release shoulders by swirling arms loosely side to side.
22. Raise Left knee and Right Arm; repeat opposite side. Do 8x. Slow pace and do 8x.
23. Open arms flowing to sides and continue Knee raise. Do 8x.
24. Raise arms to sides and raise each leg to the side (raise from hip). Do 8x.
25. Flow arms forward, raise leg from hip to the front (knee & ankle relax). Do 8x.
26. Arms flow forward, raise leg from hip to the rear. Do 8x.
27. Relax body, sweep arms flowing like water from side to side. Add weight shift.
28. Step in and conclude.