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Yi Jin Jing Unsheathe the Claws, Spread the Wings

IntermediateStrengthTier T2

A standing qigong figure. The toes raise as the arms come up palms down to shoulder level, then the toes grip the ground. The arms drop and push forward with gradually increasing force.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall.
  • Raise the toes as the arms come up palms-down to shoulder level.
  1. She stands tall on the mat, feet under her, arms resting at the sides.

    Step 1 of 5

    Stand tall.

  2. She is standing on her heels with the toes of both feet raised, both arms lifted forward and out to shoulder level with the palms facing down.

    Step 2 of 5

    Raise the toes as the arms come up palms-down to shoulder level.

  3. She is gripping her toes back down onto the mat, the arms still held at shoulder level palms-down, the body settled through the out-breath.

    Step 3 of 5

    Grip the toes back down to the ground.

  4. She is pressing both arms slowly forward from the shoulders, the palms turned forward, the arms pushing out with gradually increasing force.

    Step 4 of 5

    Drop the arms and push forwards with gradually increasing force.

  5. She stands tall on the mat, feet under her, arms resting at the sides.

    Step 5 of 5

    Stand tall.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.