LESSO

6
4 POSTURES OF SHIBASHI

HOURS
The primary purpose of Shibashi is health. The wave-like, fluid motions of the exercises
stimulate the flow of blood throughout the entire body -- (Lin Housheng believes that the qi resides
in the blood). In Traditional Chinese Medicine (TCM) sickness is thought to be caused by
excesses or depletions or stagnation of the qi. Shibashi can help to rectify such imbalances to
bring about a state of well-being. Physical and emotional problems are washed away in the
increased flow of the life energy of qi. 

1. Perform the 18 Shibashi Postures

2. Execute proper techniques to avoid risk of injury.
3. Refine individual’s health through active participation in Pilates and other workout exercises
4. Reflect on the importance of having a regular active participation in Shibashi and other
workout exercises.
1.

Instructions: Find a peaceful and quite place. Stay quiet and feel your surroundings. In 10
sentences express the sensation you felt while you were at that quiet place.

Content - 5%
Organization - 5%
Total - 10%
 What comes to your mind when your hear the word posture?
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SHIBASHI POSTURES 1-18

taiji qigong: postures 1 thru 3

taiji qigong contents

o Raising the Arms

o Opening the Chest
o Painting a Rainbow

tip:
All the postures to be done at the same time are in small blocks. Each block has a name
like transition move and then all the actions for you to do are indented.

Raising the Arms

overall effect

It looks as though you are gently raising and sinking your body in time with raising and lowering
your arms.

opening position:

o stand with feet shoulder width apart

o arms hang down
o palms face in to thighs
o relax body
o knees slightly bent

raise arms to shoulders:

o turn palms face out to back

o fingers downwards and slightly curved
o breathe in
o raise body
o draw arms up to shoulder height and width
o palms face down
o elbows and wrists slightly bent

return arms to sides:

o turn palms face out to front

 o fingers upwards and slightly curved
o breathe out
o sink body down with knees slightly bent
o draw arms down to thighs
o palms face out to back

repeat: raise arms to shoulders thru return arms to sides 8 times

overall effect

It looks like you are hugging a big balloon and then letting it go ....

raise arms to shoulders:

o breathe in
o raise body
o draw arms up to shoulder height and width
o elbows and wrists slightly bent
o palms face down

open arms out:

o turn palms facing each other

o draw hands away from each other
o arms fully extended to sides
o keep elbows slightly bent

close arms in:

o turn palms facing each other

o breathe out
o draw hands together to shoulder width apart
return arms to sides:

o turn palms face out to front

o fingers upwards and slightly curved
o sink body down with knees slightly bent
o draw arms down to thighs
o palms face out to back

repeat: raise arms to shoulders thru return arms to sides 8 times

Painting a Rainbow

overall effect

Imagine turning your head from side to side as you look at something on your out stretched palm -
while trying to cover the crown of your head with your other hand.

raise arms over head:

o breathe in
o raise body
o draw arms straight up fully extended
o elbows and wrists slightly bent
o turn palms facing each other

turn to left:

o transfer body weight to right leg

o turn body to 9:00
o keep knees slightly bent
o extend left arm out to left side at shoulder height
o elbows and wrists slightly bent
 o left palm up
o turn head to left
o eyes focus on extended left palm
o slightly curve waist over towards extended palm
o curve right arm over head
o right palm faces down above center of head

return to center:

o breathe out
o transfer weight so weight is equal in both legs
o draw both arms up fully extended above head
o elbows and wrists slightly bent
o palms facing each other
o turn body from waist to 12:00

turn to right:

o transfer body weight to left leg

o turn body to 3:00
o keep knees slightly bent
o extend right arm out to right side at shoulder height
o elbows and wrists slightly bent
o right palm up
o turn head to right
o eyes focus on extended right palm
o slightly curve waist over towards extended palm
o curve left arm over head
o left palm faces down above center of head

Repeat: turn to left thru turn to right 4 times

tai chi 18 moves: - moves 4 - 6

tai chi 18 moves contents

   

o Splitting the Clouds

o Circling Arms
o Rowing the Ship

position check
body facing;
feet shoulder width apart; weight on left leg;
right hand extended at shoulder height left hand curved at head

Separating the Clouds

overall effect

Imagine you are picking up a big fluffy cloud then turning your palms to push it away in two
directions

return to center:

o breathe in
o transfer weight to center
o turn body from waist to 12:00
o draw arms up fully extended above head
o palms facing each other

arc arms to waist:

o turn palms face out to sides

o fingers upwards and slightly curved
o breathe out
o sink body down; knees slightly bent
o draw arms downwards in an arc to hip height

cross hands:

o turn palms face up

o fingers facing front
o continue arc moving hands towards each other
o cross hands left over right at wrist
raise palms:

o breathe in
o raise body slightly
o raise the arms until palms at chest level

turn palms:

o keep wrists crossed

o turn palms face down
o raise arms above head

separate hands:

o draw hands apart

o arms fully extended up and out
o fingers upwards and slightly curved
o keep elbows slightly bent
o keep shoulders relaxed
Repeat: arc arms to waist thru separate hands 8 times

Rolling the Arms in a Horse-riding Stance

overall effect

imagine that you have a balloon on the palm of your hand and you bring the other hand round in a
big curve to push the balloon gently off your palm

arc arms to shoulders:

o turn palms face out to sides

o fingers upwards and slightly curved
 o breathe out
o sink body down ; knees slightly bent
o draw arms down in an arc to shoulder height

palms facing:

o turn palms facing each other

o draw palms together until shoulder width apart

turn to right:

o transfer body weight to left leg

o turn body from waist to 1:30
o keep knees slightly bent
o turn right palm up
o (Note: it's already there on repeats!)
o draw right arm down to side
o elbows and wrists slightly bent

arc backwards right:

o breathe
o draw right arm up in an arc behind body
o palm tip at ear height
o (note: palm will be facing down at ear)

return to centre:

o turn body from waist to 12:00

o transfer weight to center
o turn left palm up
 o turn right palm face front

cut hand right:

o breathe out
o push right hand over left palm
o (Note palms cross in line with center of chest)
o draw left arm towards body
o right palm faces front

turn to left:

o transfer body weight to right leg

o turn body from waist to 10:30
o keep knees slightly bent
o draw left arm down to side
o elbows and wrists slightly bent

arc backwards left:

o breathe in
o draw left arm up in an arc behind body
o palm tip at ear height
o (note: palm will be facing down at ear)

return to centre:

o turn body from waist to 12:00

o transfer weight to center
o turn right palm up
o turn left palm face front

cut hand left:

o breathe out
o push left hand over right palm
o (note palms cross in line with center of chest)
o draw right arm towards body

repeat: turn to right thru cut hand left 2 - 3 times

Rowing a Boat in the Middle of a Lake

overall effect

imagine that you are drawing circles with your fingertips. Your right hand is drawing an
anticlockwise circle (when you look at your fingers) and your left hand is drawing a clockwise
circle.

transition move1:

o turn palms face out to front

o (note: left hand at chest, right hand near waist)
o fingers upwards and slightly curved
o draw hands to chest height shoulder width apart

transition move2:

o sink body down; knees slightly bent

o draw arms down until hands at sides
o palms face out to back

transition move3:

o turn palms face out to front

o knees slightly bent

raise arms over head:

o breathe in
o raise body
o draw arms up fully extended above head
o elbows slightly bent
 o palms face out to front

return arms to sides:

o breathe out
o fingers upwards and slightly curved
o sink body down ; slightly bent
o draw arms down to thighs
o palms face out to back

repeat: raise arms over head thru return arms to sides 4 - 6 times

18 postures shibashi: moves 7 thru 9

18 postures shibashi contents

tip:

All the moves to be done at the same time are in small blocks. Each block has a name
like transition move and then all the actions for you to do are indented.

position check

body facing 12:00; feet shoulder width apart; weight centered; sink body; knees slightly bent
arms at sides with palm facing back to 6:00

Carry Ball in Front of the Shoulders

overall effect

imagine that you are standing in clouds and just by lifting your hand from your side you can scoop
up a ball of cloud. Carry the ball of cloud up to your opposite shoulder then turn your hand over to
let it drift away and bring your hand back to your side to get another ball of cloud.
transition move:

o turn right palm to face 12:00

raise heel left:

o raise the heels

turn left:

o turn body from waist to 10:30

o breathe in
o extend right arm up towards 10:30 at shoulder height
o right palm face up in line with center chest

lower heels left:

o lower heels to floor

o turn right palm down

face front from left:

o sink body down with knees slightly bent

o breathe out
o turn body from waist to 12:00
o draw right arm down to thigh
o palms facing 6:00
o turn left palm to face 12:00

raise heels right:

o raise the heels

turn right:

o turn body from waist to 1:30

o breathe in
o extend left arm up towards 1:30 at shoulder height
o left palm face up in line with center chest

lower heels right:

o lower heels to floor

o turn left palm down

face front from right:

o sink body down with knees slightly bent

o breathe out
o turn body from waist to 12:00
o draw arm down to thigh
o palms facing 6:00

Repeat: raise heel left thru face front from right 4 times

Gazing at the Moon

overall effect

imagine that you have a big balloon between your hands and you turn to look at the moon over
you shoulder and then you lower your arms and turn to look over the other shoulder.

transition move:

o draw arms to front in line with upper thigh

o palms facing each other hip width apart

turn left:

o breathe in
o raise body slightly
o turn body from waist to 10:30
o fully extend both arms up towards 9:00
o keep elbows slightly bent
 o left palm faces down fingers point to 9:00
o right palm faces left elbow
o relax shoulders, elbows and wrists
o turn head to look at left palm

face front from left:

o breathe out
o turn body from waist to 12:00
o sink body down with knees slightly bent
o draw arms down and front in line with upper thigh
o palms facing each other hip width apart

turn right:

o breathe in
o raise body slightly
o turn body from waist to 1:30
o fully extend both arms up and to 3:00
o keep elbows slightly bent
o right palm faces down fingers point to 3:00
o left palm faces right elbow
o relax shoulders, elbows and wrists
o turn head to look at right palm

face front from right:

o breathe out
o turn body from waist to 12:00
o sink body down with knees slightly bent
o draw arms down and front in line with upper thigh
o palms facing each other hip width apart

Repeat: turn left thru face front from right 4 times

Turning the Waist and Pushing with the Palm

overall effect

imagine that you are pushing your hand across your body to the opposite corner and then pulling
back

transition move:

o extend the arms to the front at chest height

o palms face up
o breathe in
o draw palms to the waist at waist height

raise palm:

o raise the right palm to chest level

push to left:

o turn right palm face front

o turn body from waist to 10:30
o shift body weight to left leg
o breathe out
o push right hand to 10:30
o fully extend arm
o keep elbow slightly bent

return to center:

o turn right palm face up

o turn body from waist to 12:00
 o transfer weight so weight is equal in both legs
o breathe in
o draw right hand to waist at right side
o raise the left palm to chest level

push to right:

o turn left palm face front

o turn body from waist to 1:30
o shift body weight to right leg
o breathe out
o push left hand to 1:30
o fully extend arm
o keep elbow slightly bent

return to center:

o turn left palm face up

o turn body from waist to 12:00
o transfer weight so weight is equal in both legs
o breathe in
o breathe in
o draw left hand to waist at left side

Repeat is in two stages

first repeat: raise palm thru return to center 4 times

last repeat: raise palm thru push to right

tai chi qigong shibashi: 10 thru 12

   
tip:

All the moves to be done at the same time are in small blocks. Each block has a name
like transition move and then all the actions for you to do are indented.

position check

body facing 12:00;

feet shoulder width apart; weight on right leg;
left hand pushed out - palm to 12:00; right hand face up at right side waist

Cloud hands in a horse-riding stance

overall effect

It looks like you are drawing rounded rectangles with your arms. BUT it only looks as though arms
are waving from side to side. You get the effect from turning the waist and letting your arms just
follow!

transition move:

o transfer weight to center

o breathe in
o turn left palm face body in line with center chest at shoulder height
o left fingers point to 3:00 and slightly curved
o extend right arm out at waist height
o turn right palm face down
o right fingers point to 12:00 and slightly curved
o keep elbows slightly curved

turn to left:

o transfer weight to left leg

o turn body from waist to 10:30
o allow arms to follow turn

change arm to right on top:

o turn right palm face in to body

o right fingers point to 9:00 slightly curved
o left palm face down
o left fingers point to 12:00 and slightly curved
 o raise right arm to shoulder height
o drop left hand to waist height

return to center from left:

o breathe out
o turn body from waist to 12:00
o transfer weight to center

turn to right:

o transfer weight to right leg

o turn body from waist to 1:30
o allow arms to turn with waist

change arm to left on top:

o turn left palm face in to body

o left fingers point to 3:00 and slightly curved
o right palm face down slightly curved
o right fingers point to 12:00 and slightly curved
o raise left arm to shoulder height
o drop right hand to waist height

return to center from right:

o turn body from waist to 12:00

o transfer weight to center
o breathe in

Repeat: turn to left thru return to center from right 4 times

Scooping the Sea and Looking at the Horizon

overall effect

its like bending down to scoop up a handful of water and raising it to your head before fanning
your arms out and down again for the next scoop
transition move

o transfer weight to right foot

o breathe in
o turn waist left to 10:30
o left foot half step forward to 10:30
o extend arms out and up to shoulder height
o elbows slightly bent
o palms face down at ear height
o fingers point to 10:30

left bend forwards:

o transfer weight to left foot

o breathe out
o bend at waist drawing both arms downwards and towards left knee
o raise right heel
o cross hands left over right over left knee
o palms face up
o top of the head in line with left foot

left scoop up

o transfer weight to right leg

o gradually straighten body upright
o breathe in
o bring crossed palms up to forehead
o turn palms to 10:30

separate hands left:

o separate and extend arms out and up to shoulder height

o elbows slightly bent
o fingers pointing to 10:30 at ear height

repeat left bend forwards thru separate hands left 4 times

center from left:

o waist turns to 12:00

o bring left foot to right foot; toes point to 12:00
o breathe out
o transfer weight to left foot

turn to right:

o waist turns to 1:30

o right foot half step forward to 1:30
o breathe in

right bend forwards:

o transfer weight to right foot

o breathe out
o bend at waist drawing both arms downwards towards right knee
o cross hands right over left over right knee
o palms face up
o top of the head in line with right foot

right scoop up:

o transfer weight to left leg

o gradually straighten body upright
o breathe in
o bring crossed palms up to forehead
o turn palms to 1:30

separate hands right

 o separate and extend arms out and up to shoulder height
o elbows slightly bent
o fingers pointing to 1:30 at ear height

repeat right bend forwards thru separate arms right 4 times

Pushing the Waves

overall effect

imagine that you are pushing forward and pulling backwards so that you can draw circles with the

heel of your palm 

center from right:

o turn waist to 12:00

o bring right foot to left foot; toes point to 12:00
o transfer weight to center
o breathe out
o draw arms from the top to the front at waist height
o elbows in line with sides
o turn palms to face down

turn to left:

o breathe in
o turn waist left to 10:30
o left foot half step forward to 10:30 on left toe
o fingers point to 10:30

left push forward

o lean forward to 10:30

o gradually transfer weight to left foot
o breathe in
o push arms up to shoulder height
o bend elbows
o palms face 10:30

left pull back

o pull body back to upright

 o gradually transfer weight to right foot
o breathe in
o relax wrist so palms face ground
o draw arms down to waist height
o elbows in line with sides

repeat left push forward thru left pull back 4 times

center from left:

o turn waist to 12:00

o bring left foot to right foot; toes point to 12:00
o bring left foot to right
o transfer weight to center
o breathe out
o draw arms from the top to the front at waist height
o elbows in line with sides
o turn palms to face down

turn to right:

o breathe in
o turn waist to 1:30
o left foot half step forward to 1:30 on left toe
o fingers point to 1:30

right push forward

o lean forward to 1:30

o gradually transfer weight to right foot
o breathe in
o push arms up to shoulder height
o bend elbows
o palms face 1:30

right pull back

o pull body back to upright

o gradually transfer weight to left foot
 o breathe in
o relax wrist so palms face ground
o draw arms down to waist height
o elbows in line with sides

repeat right push forward thru right pull back 4 times

13 thru 15

18 movements contents

   

o Flying Dove spreads its Wings

o Punching in a Horse-riding Stance
o Flying Wild Goose

position check

body facing 1:30 left foot half step forward to 1:30; weight on left leg;
palms facing floor at waist height; elbows in line with sides

Flying Dove spreads its Wings

overall effect

imagine that you have huge wings and closing them to form a circle in front of you and then
opening them out really wide to get lots of fresh air into your lungs

center from right:

o breathe out
o turn waist to 12:00
o bring right foot to left foot; toes point to 12:00
o transfer weight to center
 o bring arms to sides at thigh

turn to left:

o breathe in
o shift weight to right foot
o turn waist left to 10:30
o left foot half step forward to 10:30
o extend arms out and up to shoulder height
o elbows slightly bent

left lean forward:

o breathe out
o lean forward to 10:30
o gradually transfer weight to left
o curve arms and palms to center until fingers almost touch
o raise right heel

left lean backwards

o breathe out
o pull body back to upright
o gradually transfer weight to right foot
o lower right heel
o raise left toe
o open arms out to shoulder height
o palms facing 10:30
o elbows slightly bent
Repeat: left lean forward thru left lean backwards 4

times 

center from left:

 o waist turns to 12:00
o bring left foot to right foot; toes point to 12:00
o bring left foot half step back in line with right foot
o breathe out
o transfer weight to left foot

turn to right:

o waist turns to 1:30

o right foot half step forward to 1:30
o breathe in

right lean forward:

o breathe out
o lean forward to 1:30
o gradually transfer weight to right foot
o curve arms and palms to center until fingers almost touch
o raise left heel

right lean backwards

o breathe in
o pull body back to upright
o gradually transfer weight to left foot
o lower left heel
o raise right toe
o open arms out to shoulder height
o palms facing 1:30
o elbows slightly bent
Repeat: right lean forward thru right lean backwards 4 times

Punching in a Horse-riding Stance

overall effect
slow motion punching with soft fists 

center from right:

o turn waist to 12:00

o breathe out
o bring right foot in line with left with wide stance
o transfer weight to center
o bend knees slightly
o bring arms down
o palms up to make soft fists
o draw in both fists to the waist

left punch out:

o breathe out
o extend left fist to 12:00 at chest height
o as you extend turn the fist palm down
o elbow slightly bent

left pull back:

o breathe in
o draw left fist back to waist
o as you pull back turn the fist palm up
o elbow slightly bent

right punch out

o breathe out
o extend right fist to 12:00 at chest height
o as you extend turn the fist palm down
o elbow slightly bent
right pull back:

obreathe in
o draw right fist back to waist
o as you pull back turn the fist palm up
o elbow slightly bent
Repeat: left punch out thru right pull back 4 times end of this shibashi instruction

Flying Wild Goose

overall effect

like a large bird flapping it’s wings up and down 

transition move

o open palms facing upward

o sink body
o drawing arms to side of the thighs
o palms facing thighs

raise heels:

o breathe in
o raise both heels
o weight on ball of each foot
o raise body
o curve arms up and out above the head shoulder width apart
o elbows slightly bent
o palms face 12:00
lower heels:

o breathe out
o lower heels to ground
o sink body
o curve both arms downwards to thighs
o palms face thighs at sides
o fingers point to floor
Repeat: raise heels thru lower heels 8 times

chi kung qigong: moves 13 - 18

chi kung qigong contents

   

   

o Flying Dove spreads its Wings

o Punching in a Horse-riding Stance
o Flying Wild Goose
o Turn like a flying wheel
o Stepping and Bouncing a Ball
o Balancing the Chi to Close
Flying Dove spreads its Wings

Punching in a Horse-riding Stance

Flying Wild Goose

Turn like a flying wheel

Stepping and Bouncing a Ball

Balancing the Chi to Close

Instruction: Record yourself performing all the 18 Postures of Shibashi. Perform it with appropriate
musical accompaniment. You will be scored using the rubrics below. Include the name of the
posture on the subtitles. Thou shalt be graded using the Rubrics below.

Supporting Instructions:
1. Wear appropriate P.E. Attire.
2. The 18 postures that you will be following must be those that are found in this module.
3. The musical accompaniment or background music must induce calm and peace.
4. The Subtitles must be accurate to the posture your are performing.
5. Observe Safety.

Instruction: Make a 4-paragraph Reflective essay on the importance of having a regular active
participation in Shibashi and other workout exercises.

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