Wei Tuo Presenting the Pestle III
Challenges whole-body postural control and sustained shoulder positioning with focused breathing.
At a glance
| Muscles worked | Primary: shoulders, arms & upper back. Secondary: core, hips and legs |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Isometric |
| Sets & reps | 1 sets × 60s |
| Estimated calories burned | ~8 kcal |
| Equipment | None needed |
How to do it
- Stand tall and establish balanced foot pressure.
- Assume the third Wei Tuo presenting posture according to the selected tradition.
- Keep the trunk organized and the shoulders relaxed while maintaining the arm position.
- Stay still and let the breath remain smooth.
- Hold for the prescribed duration.
Coaching tips
Benefits
Challenges whole-body postural control and sustained shoulder positioning with focused breathing.
Common mistakes
Avoid forcing the arms, shrugging, gripping excessively or allowing the spine to collapse.
Make it harder
Extend the hold toward 90 seconds while preserving relaxed breathing and alignment.
Make it easier
Shorten the hold or reduce the arm position to a comfortable range.
Breathing
Use slow, quiet breaths and avoid breath holding.
Build a workout with this exercise
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