Wei Tuo Presenting the Pestle I
Traditional standing posture emphasizing whole-body alignment, shoulder stability, controlled breathing and relaxed concentration.
At a glance
| Muscles worked | Primary: shoulders, upper back & core. Secondary: chest, legs |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Isometric |
| Sets & reps | 1 sets × 60s |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Stand upright with the feet comfortably grounded and the spine lengthened.
- Bring the arms into the first Wei Tuo presenting posture, keeping the shoulders relaxed.
- Keep the knees softly unlocked and the core gently engaged.
- Maintain the posture without shifting the feet or using unnecessary tension.
- Hold for the prescribed duration while breathing steadily.
Coaching tips
Benefits
Traditional standing posture emphasizing whole-body alignment, shoulder stability, controlled breathing and relaxed concentration.
Common mistakes
Avoid locking the knees, shrugging the shoulders, arching the lower back or holding the breath.
Make it harder
Increase the hold gradually while maintaining relaxed shoulders, steady breathing and upright alignment.
Make it easier
Use a shorter hold and a slightly wider stance for easier balance.
Breathing
Breathe slowly and naturally through the nose without straining.
Build a workout with this exercise
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