The Ward Off Side Step
Keep an arm softly rounded while you take a sideways step.
Starting Position
Stand with feet apart, shoulders easy. Clear the space to each side.
Step-by-Step Movement Instructions
- 1Move weight right. Raise the left forearm in front of the chest, elbow rounded and palm facing inward.
- 2Place the left foot a short distance left. Settle onto it without pushing the arm outward.
- 3Bring the right foot closer and leave hip-width space. Lower the raised arm.
- 4Reverse: raise the right forearm and step right.
Practice Duration
Three steps each direction, with pauses as needed.
Breathing Cue
Natural breathing. No breath-holding while the arm is raised.
Supported & Seated Variation (Path A)
Hold a counter with one hand and leave out the raised arm on that side. Seated: try the arm shape alone.
What to Notice During Practice
Leave the elbow rounded, not locked.
Shoulder or elbow pain, dizziness, or uncertain footing.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 19 are currently being filmed with certified senior practitioners.
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