Loosening up the joints exercises

Stretching

warm up- running , backwards, jump, side, alternate feet, arms- up, wing, open , back

press shoulders

circle arms-bow stance, sagittal, frontal, reverse, half palm circles

swing arms pat floor

standing- elbow to toe, bending forward, back, circle trunk,leg in front, empty stance training

Sitting- v legs- front, sides, circles, left, right, cross legs, arm stretching, buddha sitting- leg stretching- heel kick, toe kick, knee up, Frog variations- push ups, walking hands, left, right, circles, erect, changing width, backwards and forwards

Hurddler- front, back, circles, diagonal

Bar stretching- press leg, side, behind

   Michuan style- rubbing leg 3 ways

   Pakua style- elbow twisting and bouncing left, right, side, shoulder, wall press, ballet style open legs,

                        frog, lay down twist

Splits- split warm ups bow stance legs down , push ups, circles, straddle, chinese, front, middle, back

down bridge

wall stretching-side leg lift, hand stand leg lift, rear leg lift, knee press, leg circles, right leg balance, side kick

Yogic- sun salutation, cobra, locut, bow, head to knee, forward bend, shoulder stand, fish, spinal twist, yogic seal

Partner- shoulder pres, against wall variations, bridge, side, behind, leg in front, split, v type, laying on back, frog

Basic skills trainings