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Step 1
Begin in the ready stance. Your feet should be no farther apart than your hips, and your fists should be palm side up at the sides of your waist.
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Step 2
Arc your left arm to come down across your face and cusp it around the bicep of your right arm. This move places your left arm at an angle across the solar plexus and chest. This move protects the upper body.
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Step 3
Strike with your right fist at shoulder height. Step out with your right leg forward at a 90-degree angle to the floor as you strike. The thigh of your forward leg should be parallel to the floor. Keep your foot and leg turned slightly inward to protect the groin area. As you step forward, kneel into the stance with your left leg behind you at 90 degrees and low to the ground. You'll be on the ball of your foot.
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Step 4
Turn 90 degrees counterclockwise, return briefly to ready stance and step out with your left leg forward. Repeat the same moves above with the opposite limbs. Repeating the moves in the Small Mountain Stance provides a good work out.
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Step 5
Turn 270 degrees clockwise by sliding your right foot behind and crossing it around your left foot. Turn your body to follow your right foot. Return briefly to the ready stance, and then step out with your right leg and repeat moves above.
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Step 6
Turn 90 degrees counterclockwise, briefly return to ready stance and then place your left foot forward in the stance described above.
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Step 7
Strike with your left fist at shoulder length at the same time. Instead of placing your right hand over the bicep, bend your right arm at a 45-degree angle. Bring it across your upper body with your hand open but fingers closed (knife hand). Place the inside of your hand against your chest between the shoulder and neck.
