Introduction to Zen dance basics

The basic movements of the elementary class of Zen dance are as follows:

First, put your arms at your sides. Open your armpits slightly and adjust your body from bottom to top. Be quiet. Breathe slowly, breathe slowly. (preparatory work)

1, heels together.

2, 80% 90 degrees outside the toes of both feet.

3. Relax your knees.

4, calf, thigh, lower abdomen, hip tightening.

5. Relax your hips and your waist.

6, inhale to make the chest full.

7. Mandibular retraction.

8. The neck is close to the back collar.

9. look up.

Second, shake hands.

1, shake your hand at 45 degrees

The big arm drives the small arm to fall from the right side to the left side, the palm of the right hand is placed down on the chest, and the left hand extends in the same direction as the toe of the left foot.

2, 180 degree wave hand

Similarly, the big arm drives the forearm from left to right over the head, the right arm is straight, the elbow is slightly bent, the wrist and fingers are relaxed, the chest is opened with the hand in front of the chest, and the scapula is clamped inward. Palm, chest and elbow are in a straight line.

(In the opposite direction) Return to the basic stance and adjust your breathing.

Third, the key points

Key points: open the chest, armpit and palm at three o'clock. Don't shrug, relax your joints and bend naturally; Move as slowly as possible; Don't hold your breath, breathe naturally.

Focus: Pay close attention to the movements of the body at every moment carefully and relax, and feel the inner peace and lightness of the body.

Idea: Feel your hands floating in the air when you exercise, just like the grass in the water moving with the waves. Feel numbness in fingers, fever in palms, etc.

Wave hand effect: improve hand diseases and flexible hand joints. The muscles and bones are soft and the gas reaches the fingertips.