Dao Yin: joint warm-up

Joints and stretching · 6 min · level: easy

A gentle working-through of the joints from top to bottom — a morning “lubricating” set.

What it gives

• Joint mobility
• Warm-up before practice
• Prevention of stiffness

Steps

1. Neck1 min

   Slow half-circles of the head forward, tilts toward the shoulders. Without tipping the head back or jerking.

2. Shoulders and arms1 min

   Circle the shoulders backward and forward, then circle with relaxed arms. Breathing is free.

3. Wrists and hands1 min

   Rotations of the wrists, clenching and opening the palms, gentle stretching of the fingers.

4. Lower back and pelvis1 min

   Palms on the waist: circle the pelvis in both directions, light twists of the torso.

5. Knees1 min

   Feet together, palms on the knees: gentle circles with the knees. Small amplitude.

6. Ankles1 min

   Rotate each foot in the air or on the toe, then rolls from heel to toe.