The Bat style – This is a full whole body stretching.
Warm Up: Begin with both legs stretch out as wide as possible; With both feet toes pointed up. Body position at Up-right, back stright. The stretched legs serve as balance to support the body. Both hands in front for support. Press the body froward, down toward the ground. The tail bone is the hinge point. This fully stretch, the whole leg’s muscles. Make sure there is no gap at the knee area. Try as much as possible to flatten the back of the knee to the ground. Push the body forward 10X. Then fold up the two legs interlock in half-lotus( or half lotus, or try your very best on this position). Then rotate the upper body clock-wise 5X and then anti-clockwise 5X. Repeat this complete movement for the 2nd time. Breath normally. Again the tail bone is the hinge point. The rotation is from tail to waistline. Like doing belly dancing seated.
Actual Movement: Leg position is the same, stretched out and body on upright. Then with both hand inter-lock at shoulder level. At the command of the trainer, “hah” Qi – slowly bend body forward, breath out the breath, return to starting position as you breath in with chin tilt inward. Lift Anus “Bottom of the sea Chakra” as you breath in again.At the same time, open up both hand, move upward, interlock the hands facing palm to the sky, Then bend body to the front. Hold the breath for 21 seconds. Then back to beginning position. Pictures show some of the movement’s position. Repeat complete movement 3X.
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