The Bridge

First section of The Bridge with written notes only (no images)

From Basic Stance, step to the side with the right leg (inhale), into a wide, Lion Roar Stance (exhale), Lion steps over Rock.

Push the Boulder, both hands come in to chest (inhale), then both hands press forward (exhale). Drop weight.

Transition: Spread the arms (left hand up, right down, diagonal), move left leg straight back, and then pivot to left, weight remaining centred on right leg.

Left Leg Mantis (move all limbs in to centre, keeping current height, closing joints and wrapping tissue, tucking tailbone, drawing Lower Dan Tian in) (inhale).

Transition: Move hands to the left for Wing of Bird.

Wing of Bird: step with right leg, knee comes up (inhale), into a long stance (exhale), then hands come in to chest (inhale) then forward press (exhale) without force.

Transition: Lower the right hand, pivot to left with weight on right leg, and draw the left leg close to right leg. Left hand is in front of Middle Dan Tian (near heart).

Wild Goose Claw step with left leg (inhale, exhale), then swap the arms, hands come to waist, then left hand is by side and right hand over Middle Dan Tian (inhale, exhale).

Lower the right hand and step forward into Basic Stance.

Second Section of The Bridge with written notes only (no images)

Bird Prepares to Dip Wing: from Basic Stance, draw hands up into shoulder (inhale), then expand to the sides, palms out, fingers up, at shoulder height, as if opening curtains (exhale).

Harmony: bring hands in as if hugging a tree (inhale). Keeping knees pointing forward, fold to left into the hip, turning around centre line, keeping arms up (exhale), then come back to the centre (inhale).

Now fold to right, (exhale), bring right foot behind, and pivot around to face the other way, into basic stance (inhale). Continue to right , folding in right hip, (exhale) and then return to middle (inhale).

Monkey: right hand drops, left hand goes above head (exhale). Step with right foot into a long stance (inhale only) and then swap hands into salute monkey, left hand down, right hand up (exhale).

Crossing the Bridge: Step into basic stance, bring left hand up in 'strong arm' position in a loose fist, look to right, bring right arm out at shoulder level, also in loose fist, and point right toe across (back stance). (Inhale and exhale). Pivot torso to right, step with the left leg into a long stance on a line, toes across to right, (inhale and exhale).

Standing Mountain: bend right arm up (inhale) and pivot to right into a lion r oar stance, (exhale).

Turn: Right arm rises, left arm drops (inhale), put right leg behind and across, and pivot all the way around with arms out (exhale).

Right Leg Mantis: move all limbs in to centre, keeping current height, closing joints and wrapping tissue, tucking tailbone, drawing Lower Dan Tian in (inhale).

To Finish: step forward into Basic Stance (exhale).