Hug a Tree
Start off with 5 minutes of Hug a Tree meditation.
Shifting Forward, Sitting Backward
Like Sitting Left and Right but now in a bow stance.
Footwork: Stepping Forward
Stepping forward in a bow stance.
Arms: Brush and Push
Cross the arms in the middle, circle down and out to “gorilla arms”, straightend and recurve into “wave”, then close into cross hands.
Posture: Brush Knee and Push
Putting all the above together into the taiji posture called Brush Knee and Push.