Tai Ecussign

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| Phase | Duration | Activity | |-------|----------|----------| | Warm-up | 5 min | Gentle neck rotations, arm circles, hip swings, ankle rotations. | | Standing | 5 min | Zhan Zhuang with focus on sinking. | | Form | 15 min | Perform your learned form twice (slow). | | Cool-down | 5 min | Walk slowly, shake limbs, end with seated meditation (2 min). | tai ecussign