This next segment incorporates lots of variables. It opens the hips and lower back, back of the legs, and shoulders. It strengthens the upper body, the lower body, and trains static balance.

• Step right leg forward into a Runner's Lunge, reach arms overhead and hold 2–5 seconds while breathing deeply. (Chapter 5, page 51)

• Lower right knee to floor into Runner's Lunge Low. (Chapter 5, page 51)

• Open and reach both arms out to sides, opening the chest and the front of the body.

• Release and come across with the right arm pulling in toward your chest with the left arm. Hold for five seconds.

• Bring hands to floor, extend right leg into Hamstring Stretch. (Chapter 5, page 53)

• Reach left arm to outside of right knee 5 times.

• Return to Runner's Lunge, with arms up. Hold for 5 seconds. (Chapter 5, page 51)

• Bring hands to mat, step into Downward Facing Dog (Chapter 5, page 50).

• Repeat on the other side with left arm and leg.

Do not rush through the following segment. The footwork is important here, and you want to be sure that you are using your lower body to move in the desired directions. Be sure to stabilize your landing before going to the next movement.

• Begin in Fighting Stance. (Chapter 13, page 146)

• Advance and retreat 10 times.

• Move right and left 10 times.

• Repeat in opposite Fighting Stance

For detailed instructions on the following techniques, please refer back to Chapters 13 and 14.

• Begin in Fighting Stance. (Chapter 13, page 146)

• Left Straight Punch 10 times. (Chapter 13, page 149)

• Right Straight Punch 10 times.

• Left Straight Punch with advance, traveling forward 10 times.

• Left-right Straight Punches with advance, traveling forward 10 times.

• Repeat in opposite Fighting Stance.

Ideally, you want to do this while traveling across an open area. Perform two to three sets of the following:

Alternating Knee Strikes, traveling forward 10 times. (Chapter 14, page 165)

Alternating Front Kicks, traveling forward 10 times. (Chapter 14, page 160)