Spiral rotation is one of the key elements for the understanding and learning of the Qi (Internal Energy) in the internal exercise, like the Tai Chi. Here you can find some basic spiral rotation exercise, like Single Wave Hands. By following the videos and reading the text, you can learn these spiral rotation movements. You can refine the movements and improve the quality of the feeling of the Qi by following the requirements.
Single Wave Hands:
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Here you can find more materials about Steps to follow, Requirements etc.
Steps:1. Hold the right arm to the right side and over the right leg with the right bow stance, hold the left palm on the left side of the waist, look to the right side; 2. Relax the hip joints, shift the weight to the left leg, at the same time move the right arm to the left in a downward curve, open the right palm; 3. Continue to raise the right palm to the left side, keep the eyes follow the right palm; 4. Shift the weight to the right leg, wave the right palm to the right side in an upward curve, close the right palm at the same time, keep the eyes follow the right palm; 5. Repeat this spiral rotation movement several times; 6. Follow the same requirements while do this movement with the left arm.
Requirements: Relax the whole body, use the waist and the crotch to control the rotation exercise; After remember the movement, exercise the spiral rotation smoothly with the coordination of the body.