Feet shoulder width apart, start with hands together there should be a slight repulsion force and heat between the palms. As you move the hands apart imagine holding and expanding ball. It should be increasingly difficult to pull the hands apart and keep the same intensity of energy as the hands move outward. As the hands move inward focus on compressing the ball and when the hands a closest together there should be a maximal repulsion force. Straight back, breathe in when expanding breath out when pushing hands together.
Fall as the arms rise. Rise as the arms push down. Keep the connection between the fingers. And push down on the beach ball. Step in with the left leg.
Stay low in horse stance. 15 pushes starting from when the arms are in the horizontal position on the left. Keep the connection between the fingers and hold the ball. As the upper hand lowers the the lower hand raises while turning the body in the direction of the push.
Dancing Pheonix Flying Loung
Move the weight from one leg to the other, the weight should be on the back leg whilst the front leg has toes pointed upwards. Hands should be reaching out as maximally as possible. The raised arm blocks in front of the face then comes across the chest around the waist and down the back of the spine. The lower hand scoops up towards the sky. Torso turns from left to right imagining maximum extension of the spine.
Weight moves to the left leg (bow stance). Right palm chops 180 degrees. Left palm moves to the waist facing upwards. Chest faces towards the left. Weight moves to the right leg (bow stance). Left hand scoops up in front of the face. Right palm at waist facing upwards. Chest faces towards right. Weight moves to the left leg (bow stance). Right hand crosses over in front of the left. Both arms are parallel to the ground and pointing to the target. Chest faces towards left. Weight is on right leg (low stance). Both palms are facing towards the ground. Torso descends.
Stay low in horse stance. 15 pull starting from when the arms are in the horizontal position on the left.Keep the connection between the fingers and hold the ball. As the upper hand lowers the the lower hand raises while turning the body in the direction of the pull.