Notes:
Be aware of what iis happening in the joints. Isolate the joints. Mind-Body-Spirit connection.

Neck 1 - Chin Back (Neck Retraction) - Chin Glide [Axial Extension; Protraction and Retraction] - Glide chin back, making a double chin. Chin helps the crown. Hold 3 seconds and relax. Follow hands with gaze. Push palms out and down as head turns down.

McKenzie Technique (Treat Your Own Neck 1983 - Robin McKenzie, PT) Retract the Head - backward movement of the head - pull the head back as far as possible for the retracted head posture. Make an 'L' with index finger (fingers point up) on chin and thumb on breastbone as you 'press' your chin back against resistance.

Kiss me. Be a Turtle.

Neck 2 - Head turns to the side and look (follow with your eyes) at your palm over 3rd finger. Start with 70% of normal range and each time turn a little further. Float the arm down. Palm presses the earth down at hip height. Hand on tabletop

Shoulder 1 - Gently roll shoulders forward & back
When shoulders go forward, place hand on thigh so you isolate the movement in the shoulder and not compress the ribs.
Shoulder blades; elbows help you
Do more rolls going back.

Shoulder 2 - Open Tai Chi / Gathering Chi / Gather Universe's Energy / Settling the Chi.
Inhale Expansion/Breathe in nice fresh air / fill with positive energy in the form of light - gathering the energy of the universe. Arms go a little above shoulders. Upward smooth pulse.
Exhale - Knees gently bend when you bring the fresh air/energy in. Sink your chi. Smooth - relaxing - melting phase - releasing tension
Feel more centered, grounded.

Gaze is ooking forward but the hands stay in the field of vision. The reason for this is because of an old saying, "Where the mind leads the chi follows." Keep the energy in the hands while doing this balancing movement. More a forward eye contact in gathering Qi.

Spine 1 - Bottom hand presses the Earth down, top hand presses the sky up. Transition in the center. Find the chi ball.
'Song' - as we stretch, we never fully extend our joints, instead think expansion from within the joints.
Imagery: Lao Gong pulls the crown up and spine gently elongates.

Keep the ball and continue with -

Spine 2 - Carry a Ball = Embrace the Moon - turn from your dan tien/waist/center in the direction of the top hand and carry the ball to the side. Bottom arm in line with navel. Switch hands. Energy from your Dan Tien moves your hands. Move from your core, dan tien. Increase turn gradually with each rep.
Bend knees in transition
This is a small movement so that you get the spine, not back muscles. Multifidus, small muscle – small rotation for spine, not back muscles.
Bottom hand scoop / let the bottom hand guide.
Rotate ball
Imagery: Rub the balloon on the wall; One corner of the phone booth to the other.

Hip 1 - Pendulum.

Hip 2 - Hip Abduction – press the side wall. Maintain balance and core stability while going in opposite direction. Elbow below shoulder. Bottom hand below elbow. Step opposite leg out to the side, touch toe gently. Counter balance. Shift and tap with ball of the foot. Bend knees, go deep. Go wider.
Imagery: - Both hands gently push against an imaginary side wall.

Knees
Knee 1 - - Spiral Punch with opposite hand near hips. 'Canaries or Egg Shells in Your Fists' . Body upright. Encourage Open Stance. Bow stance. Llift leg and touch down on heel or ball of foot (in the video he says touch toe?). Punch at same time.

Challenge: lift leg and kick

Knee 2
Knee 2 - Punch with weight transfer/shift. As your weight shifts forward, punch with opposite hand.
Heel -> Foot down -> Shift / Transfer your weight forward and punch Back foot drives hand.
Challenge: Bigger step
Option: Open Stance - Step out to the side. Circular sweep.
Open and close knee / knee extension

Ankle 1
Ankle 1 - Heel+Toe

Ankle 2 – Heel on floor. Dr. Lam may call it backwards.
Keep toe in same place. Big toes, little toe.
In – Eversion (‘turning the inside out’) Outside edge of foot is lifted off the ground. Big toe touches.
Out – Inversion (big toe up). Pinky touches.

Note: ankle circles gets the hip involved.