GruiShui Workout Tutorial | Beginner

GruiShui Workout Tutorial | Beginner


Hi, I’m Paula, The GruiShui Gal And today I’m going to show you how to GruiShui. GruiShui. Do you GruiShui? First, before you get started you need to get your clock set up. Literally, the TheraClock is like a clock. You have number 12 on top. And number 6 on bottom. And you’re going to arrange the numbers accordingly. Make sure that the number 6 allows your heels
to touch. And the number 12 allows the backs of your
hands to touch. So what you’re going to be doing is placing
your hands in a jazz hands position and you want to be able to lay them flat on number
12. And your heels you want to be flat on number
6. Okay, so from there you want to have number
9 and number 3 directly out in position so that you can put your arms out directly and
apply your jazz hands nice and flat with your fingers touching. From there you also want to make sure that
your 11 and number 1 are in position for your hands again to be able to really press in
with the backs of your fingers and the backs of your hands. Heels the same way. Now from there you want to make sure that
number 7 and number 5 are in position for your heels to touch. If you can turn your feet out, you want the
sides of your feet to be able to also touch. Now, the great part of the dots and the dashes
is they’re gonna help you not have pain. One of the hardest things for a lot of us
as we get older is when you get down on a mat, your booty hurts or your knees hurt or
your hands hurt and you get a little bit sore. There’s a lot of different options out there. A lot of mats out that are nice and thick,
but they’re too soft. You don’t want anything that’s too soft when
you’re pressing in, so the great thing about the dots and the dashes is they give you just
the right pressure and take just enough of the pain away. Okay, for a lot of the positions, you’re gonna
notice that you’re gonna have your hands pressing out. And you want to make sure when you’re pressing
out that you turn your hands up towards the ceiling away from your body, you’re extending
your wrists back as far as you can. Now some of you won’t be able to do it entirely,
all the way. And that’s okay. You will be able to down the road. The more you do it every day, the better you’re
gonna get at it. And the more range of motion you’re going
to have. For the feet, you’re gonna notice that most
of the positions are gonna have you pressing out away from your body. You’re always gonna be pushing out with your
feet away from the body. And you’re going to bend your foot back toward
your shin and you’re gonna bend your toes back toward your shin, which is also very
important. And you want to just imagine that you’re kinda
laying out with a dome around you. And then when you press out and away, think
of, just imagine that you’re pressing out on the dome, just pressing as hard as you
can. When you’re doing these exercises you always,
always, always are going to be doing one side of the body and the other side of the body. You’re never going to be doing both sides
of the body at the same time. Okay. So if you’re gonna use your right arm, you’re
gonna use your left leg. If you’re gonna use your left arm, you’re
gonna use your right leg. Okay. So to begin, I want you to take your number
2, line it up with number 3, and number 10, and your number 4 and your number 8. I want you to position them where your knees
are. So we’re gonna start off with the camel-cat,
which most of you have seen before. Now I don’t want you to do this like you’re
doing a stretch. This is more of a… just a mobilizer of the
spine. Think of it as just movement trying to normalize
the fluid within your discs in between your vertebra. Okay. So we’re gonna do 7 of these. We’re gonna do 1 up and down, and 2, and 3,
and 4, and 5, and 6, and 7 and down. Okay, now the next one is what I call the
wiggle-waggle. Now what you’re gonna do is you’re gonna take
your right shoulder and you’re gonna bend it toward your right hip to the right. Then you’re gonna come back to the middle,
kinda midline, everything straight, keep your head in neutral. And then your gonna go to the left side. So you’re gonna bring your left shoulder toward
your left hip. So again, so we’re gonna do 7 of these on
each and you’re going 1, to the middle, to the left. Okay, and 2, to the middle, to the left, and
3, and 4, and 5, and 6, and 7. Okay, another thing that’s really important
too. When you’re on your hands and knees, you don’t
wanna be pushing out like this. You don’t want to have really tight elbows. You want to be just kinda. Ya know. Just kinda hanging out on the floor and doing
the movements. Now from here, we’re gonna start with the
exercises. First, we’re gonna start off with the Waitress
Press. Okay, so you’re gonna take your right arm
and you’re gonna push it straight out from your body. Again, forearm turned, wrist back, jazz hands. Okay, then at the same time, you’re gonna
go out with your left leg. Press out and away from your body. Flex your ankle toward your chin and your
toes toward your shin also. Okay, now pushing out a far as you can, I
want you to make sure and tighten every single muscle in there. Make sure your booty’s nice and tight. Your shoulder’s nice and tight. And this arm should be just fine. Okay, don’t flex anything else. Alright. So this is the beginning of the presses. What’s really important with each of these
presses is that you make sure that you breathe in to the count of 3 each time. And then when you’re pressing out, you need
to be breathing out to the count of seven. Now, as we go in, we’re gonna take in breaths. Okay, so you’re gonna breathe in, breathe
in through your nose, another thing that ‘s super important. Breathe in deep, 2, 3. And then you’re gonna breathe out. As you’re pushing out, breathe out, 2, 3,
4, 5, 6, 7. Okay, and when you’re breathing out, a thing
that’s very important, is each breath, I want it to come from down here. Like you’re trying to melt something, or your
trying to steam up a window. When you do that, you want to do like a “Haaaaaa….” Like an H, just “Haaaa…” And it’s okay, you can sound all silly you
want, because it’s gonna be good for ya. All right, so now you’re gonna breathe in,
2, 3, and out press out, 2, 3, 4, 5, 6, 7. And back down. Now I’m stopping again. In between each one of the presses another
thing that’s very important is, I want you to think of your spine like a super highway
of your body, it’s super important, because it connects your brain to everything else,
the tips of your fingers, the tips of your toes. And so when each time you’re done with an
exercise, when you’re done with a press, you want to quickly just flex your wrists in,
do the opposite movement of what your just did. So you’re gonna flex in this way, close your
fingers, close everything up and bring that body part back to in. The same with your toes. So your feet are going out like this, you
wanna press out your toe and then come on back in. Think of that as closing up that circuit,
the circuit of your super highway. Okay, very important. Alright here we go. So back to the
first press. This is the Waitress Press. Alright so I’ve already shown you the first
part. So let’s go on through it. Okay you’re gonna breathe in, 2, 3, and press
out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Now we’re gonna go on to the next press. This is what I call the Bubble Press. So remember, you’re in a dome and you’re pressing
out, you’re trying to press out into the side of that dome. Push your right arm out and left leg out. You’re gonna press out. Press out as hard as you can, making sure
that every muscle in your right arm and your left leg are nice and tight. Okay so come back in. Breathe in, 2, 3, and press out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Okay, so this is also where your numbers come
in handy. Reaching out to number 1 and number 11, and
your legs go out to number 5 and number 7. And we’re gonna do 2 more of those. We’re gonna reach out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3, the end of the Bubble Press. You will find, some of you that you’re not
able to do the full motion. Like say maybe your arm can’t go all the way
up or all the way out. Or your leg can’t go all the way out. And that’s okay. When I first started GruiShui, I couldn’t
do em all myself. I wasn’t able to get that full motion. I wasn’t strong enough. But I am now, because I do GruiShui every
day. Alright, so now the next press I call the
Dancer Press. So for this press you’re gonna use your number
3 and number nine and you’ll push out to the side. Push into that dome. Push as hard as you can. Okay and now with your legs, you want to kinda
come out, flex up and back. Just think of a kind of dancer’s move. So pressing out with your ankle out this way. So here you’re pressing out and up. And your arm’s gonna go out and over. Okay, so you got that? Okay now were gonna start. Breathe in, 2, 3, and press out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay, and that’s the Dancer Press. So now the next press is called the Sky Dive
Press. So from here, on hands and knees. On this one you’re gonna use the number 5,
the number 7 and the number 6. Okay, so, with your right arm you’re gonna
reach back diagonally toward your number 5, pressing into that dome. Then with your left leg, press up and into
to dome as hard as you can. So ready, Breathe in, 2, 3, and press out,
2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. Now we’re gonna move into the Escape Press. Now I want you to move on down to your elbows. Okay. And in this press, what you’re gonna do is
Karate chop. You’re basically gonna escape with a karate
chop here. Okay so I want you pressing down and in with
your fingers stretched out hard, as hard as you can in the jazz hands position, but pressing
down and in. With your left leg, I want you to press down
and in with your toes as hard as you can, just hard, hard, hard. Okay so ready. Breathe in, 2, 3, and press down, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. Now we’re movin’ on to the Box Press. Okay. Placing your hands out with your palms upwards. And this time we’re gonna press down and into
the mat with your fingers in jazz hands position, pressing down as hard as you can. Then with your legs, I want you pressing down
and in with your feet just relaxed down and in, pressing as hard as you can. Okay, ready. Now Breathe in, 2, 3, and press down, 2, 3,
4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay, that’s the
end of those. No I want you to reach back. And your gonna move your 10 and your 2 out
forward as you relax your hips back into the child’s pose. Just give yourself a little bit of a break. Okay. So now I want you to move number 2 and number
10 and reach forward. Now. Roll your body down. And again, this is not a stretch. I want you to just to relax your hips. Just kinda let your body relax into it and
just kinda feel the discs in between your vertebra. You gonna fell them going “ahhhhhh” Just kinda
relax right here for a minute. And then from here, go ahead and move your
number 2 and your number 4 back. The move number 10 down right in between. Go down here on your elbow. Then move number 8 over to where your hip
is. You’re gonna kinda have these dots right there
in the middle. You’re gonna need the position for your mat. Okay. Now, this one is called the Drift Wood Press. So again, a little different than the usual. What you’re gonna do is, you’re gonna be pressing
in with your left leg, but your right leg all loosie goosie. Okay. So right arm, left knee pressing in. So together we’re gonna press up. You’re pressing in as hard as you can through
your elbow and as hard as you can through your knee. Everything else all loosie goosie. Okay. Ready. Now Breathe in, 2, 3, and breathe out, 2,
3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. Now you’re gonna come down onto your shoulder
on number 10. Okay, with your hand, what I want you to do
is kinda make a bit of a pillow, just kinda go into a flexed hand position to prop your
head on it. So. From here, your left leg is gonna stay loosie
goosie and your right’s gonna stay loose. You’re gonna reach back with your hand in
a high 5 position, all fingers out. You need to press into the mat. And with your right leg, you’re gonna press
into the mat as hard as you can. Now some of you are gonna have a hard time
pressing all the way back here, but go back as far as you can. Just get to where you can be on the mat. Even if you have to be right here, I want
you to go ahead and do it, because it’s super important. So, get your hand on the mat. Press nice and firm with all fingers out. Alright, ready Breathe in, 2, 3, and breathe
out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Whoosh! Okay, so the next one is called the Cartwheel
Press. So like a cartwheel, I want you to put your
right arm all the way out with your right hand on number 12. And your legs are gonna go all the way out
nice and straight to number 6. So relax your head right here on your arm. Now I want you to press in and down with your
right arm. And your gonna press out and up with your
left leg. Okay. So again, you’re gonna press hard into the
mat with your right arm and hand in jazz hands position pressing down and in. Pressing out and up. Okay. Ready. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Okay. That’s the Cartwheel Press. Okay, so the next one is called the Hip Pop
Press. So relax your right knee over. Get your pillow back underneath your head. And from here, you’re gonna do the Hip Pop. You’re gonna put your right arm down toward
your hip. Okay. And then your gonna come out and across, and
press out and away from your body. Okay. Then with your right leg your gonna press
out and down. Okay, so let’s try that again. So back to the middle, left hand here, right
leg in. Now I want you to reach out and across. The Hip Hop Press. Okay. So, Breathe in, 2, 3, and breathe out pressing
down and out and away, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Okay. That’s the Hip Hop. Next is the Sprinkler Press. You’re gonna transition out and this time
you’re gonna use your left hand to pillow underneath your head. So you’re gonna reach out to number 9. Hand flat. Fingers out. And then with your left leg, I want your to
press into number 8, the dash right bellow your foot. Okay, so from here I want you to Breathe in,
2, 3, and press down, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. And relax. Now back again, right hand is gonna be your
pillow. Left knee over top. And this one is called the Hug Away. So bring your arm up like you’re gonna give
yourself a hug. And then this time your leg is gonna go out
and up. Okay. Your left arm is going to go down and away. Okay. So let’s try that. You’re gonna Breathe in, 2, 3, and breathe
out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Okay. That concludes for sidelying. Now we’re gonna move over to our tummy. Now that you’re on your tummy, you’re only
gonna use dot number 10 or number 2. Either one’s fine. Okay. So I want you to also grab your chin cloth. Now. The reason I use this is, some of you may
not need to, but if you do this every day, it literally will start breaking down the
skin on your chin. Just sayin’… So it just helps and makes it a little more
comfortable. And you can use number 10, which kinda helps
you breathe a little bit better. You don’t have to. Okay. So. Relax down. Nice neutral position. You want your head to be nice and lined up
with your body. And reach your hands out and your feet out
to number 12 and number 6. Okay. Now, we’re gonna go through the exercises
that we did in quad, but from the tummy. So this is the Tummy Waitress Press. Chin down. Arms and feet out. The Tummy Waitress Press. You’re going to reach your right arm out and
up and your left leg out and up. Press into that dome. So here we go Breathe in, 2, 3, and breathe
out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. The next one is going to be your Bubble Press. This is the Tummy Bubble Press. So put your arms and your legs out. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3.The next one is your Dancer
Press, the Tummy Dancer Press. You’re gonna reach out and press up. Okay. Here we go. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Now we’re gonna transition to the Sky Dive
Press. For this one, Breathe in, 2, 3, and breathe
out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. Now, we’re gonna move on to pressing, but
we’re pressing down and into the mat. Okay. So we’re gonna go back to the 12 and 6 position. And with this one, I want you to turn your
palms out and up, and you’re gonna press down and in like you’re doing a karate chop with
your wrist flexed back. Okay. And for this here, you want to flex your toes
forward and press down and into the mat. Okay. This one is called the Bow Press. Just like you’re flexing up, you want to flex
your ankle forward and you’re gonna also press down, into the mat. You want your leg as tight as you can and
your want to press, press, press as hard as you can. Alright. Ready. Right arm, Left leg. Okay. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. Now I want you to go out to number 1 and number
11, number 5 and number 7. And this one is gonna be very similar to the
to the movements for your hands. You’re gonna reach out and back. Fingers out as much as you can. Karate chopping into your dot. And then with your left leg, I want you to
try to get your foot as flat as you can, pressing in with the sides of your foot into the mat
with your toes back. This one’s called the Forward X-Press. Okay. So Right arm, Left leg. Here we go. Breathe in, 2, 3, and breathe out pressing
down, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. So the next on is called the Pop Press. Now what you’re gonna do is you’re gonna have
to be able to roll your palm up as much as you can. You may not be able to go entirely into this
position. It’s okay to get in close approximation, but
you’ll eventually be able to go there. Okay. What you’re gonna do is you’re gonna be pressing
down a little bit with your hand, but the most important part is your gonna be pressing
up and back with your shoulder. So the press is in the shoulder. You’re pressing up. Okay. Think of your hand as more like a lever. So your gonna use this to really get up there. Really press back up into the sky, into your
dome. Okay. So now with your left leg, with your leg,
you’re gonna be pressing in with your hip. This is where you want to be pressing down
and in. So you want to press down. You want your hip to be pressing way down
really hard into the mat. So. You’re pressing the shoulder back and your
hip down. Here we go. Pressing up with the shoulder and down with
the hip. Ready. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. That’s the Pop Press. Now we’re gonna move on to the Lock Press. For this one you’re gonna use number 4 and
number 8. And your gonna move your legs out toward number
5 and number 7. Okay. So for this one it’s gonna be the same thing. You’re gonna be pressing up with your shoulder
and using your hands flat into the dash. Okay. Up with the shoulder. Hand flat into the dash. Okay. Same thing again with your hip, but you’re
gonna also press your knee. So your hip and your knee. Press down into the mat as hard as you can. Okay. Ready. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. That’s the Lock Press. Now we’re gonna move on to our other side. So make sure you put number 10 back. Bring number 2 over and move over number 4. So you’re gonna do the exact same thing. On this side, you’re gonna do the exact same
thing you did on the right side. So. Starting off with the Driftwood Press. Right leg down in. Left elbow pressing down into the mat. Ready. Breathe in, 2, 3, press down, 2, 3, 4, 5,
6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Okay. Now we’re movin in down. Shoulder down onto your dot. Bring your left leg out straight and bent. Now with your left arm, you’re gonna use that
as your little pillow. Alright. And from here you’re gonna reach back with
your right hand, jazz hands pressing down into to mat. With your left leg pressing down and in. Okay. So with your right arm your pressing down. Left leg flexed and pressing down. Okay. Breathe in, 2, 3, and breathe out, pressing
down, 2, 3, 4, 5, 6, 7. This leg is all loosie goosie. You’re not gonna use it. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3.This one’s the Cartwheel
Press. Make sure you’re in good position. Legs all the way out, nice and straight and
elongated. Okay. Hands all the way out flat. You’re gonna relax your head on your arm. Ready. Pressing down and up and down with your arm. Okay. Ready. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Okay. Transitioning now to the Hip Hop Press. Now you’re gonna relax with your right knee
over. And you’re gonna reach down. And using your left hand for your pillow. You’re gonna do the Hip Pop Press. Okay, which again is pushing your right arm
out, the top arm out and away and into that dome. And you’re gonna push your left leg out and
down. Okay. So again. From here all the way out. Pressing down and pressing out. Okay. Ready. You’re gonna Breathe in, 2, 3, and breathe
out, 2, 3, 4, 5, 6, 7. The Hip Pop. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Okay. So with your left arm, you’re gonna reach
out to number 3. And with your right foot, you’re gonna be
pressing down into the mat. Okay. And your right is your little pillow. So your gonna Breathe in, 2, 3, and breathe
out pressing down, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Okay. Now we’re gonna transition on over to the
Hug Away Press. Okay. Right leg over. Knee relaxed on the mat. Left hand is your pillow. Okay. Your right hand is gonna be giving you a hug. So bring your right hand in and your left
leg up. And now what you’re gonna do is press out
and down and up and down with your left leg. The Hug Away. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. You did it! Okay. Now. Number 2’s coming up here as a pillow. Alright. I want you to bring number 10 down to use
number 10. Put number 4 back. Number 10 is for the sacrum. You don’t want to be sore back here so this
will give you a little bit of cushion and number 2 underneath. Or vise versa. Alright. So now. Here you’re going back to the same position. You’re gonna have your hands up. Make sure they’re nice and full on number
12. And your heels are on number 6. Okay. And we’re gonna start off with the Walkover
Press. Okay. So you’re gonna take your right arm and you’re
gonna press it down and in. And then your left heel and leg, press them
down. Tighten up your booty. Press tight, tight, tight and down into the
mat as hard as you can. Ready. Okay. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. Now the next one, we’re gonna use number 11
and number 1. Make sure you’re all comfy cozy. Now bring your legs out to number 5 and number
7. Alright. So on this one. I’m sure you can guess. We’re gonna be pressing down and in. So with your legs, I want you to turn your
legs out as much as you possible can. If you had trouble or things like that, you
may not be able to go out very far and that’s okay. Just go as far as you can, but you’re gonna
press down into the mat. And the same with your arms. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. On to the next one. This one I call the Crane Press. Alright. So this one with your left heel you’re gonna
press down and into the mat. Make sure your booty’s nice and tight. And with your right hand you’re gonna be pressing
out and down into the mat. Make sure you got your jazz hands. So ready. Breathe in, 2, 3, and breathe out, pressing
down, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Almost there guys. Now onto the next press. The next one I call the Tantrum Press. We’ve all been there. Okay. So with the right arm, you’re gonna press
diagonally down onto number 8 and number 4. And then with your legs, what you’re gonna
do this time, instead of pressing down into the mat, you’re gonna press away and down. So just imagine having that tantrum and getting
it out. So I want you to press down with your right
arm, down hard into the mat. And press down and away, into that dome. Okay. So here we go. Breathe in, 2, 3, and breathe out, 2, 3, 4,
5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Now we’re gonna
go back to this position. Nice and relaxed. Everything’s relaxed this time. This time what you’re gonna do is you’re gonna
be pressing with your shoulder and your hip. For the first one, this one’s called the corner
back press. So you’re gonna be pressing with your right
shoulder, hard hard hard into the mat. And then with your left hip you’re gonna press
down as hard as you can into the mat. Okay. A little bit hard to do at first, but you’ll
kinda get used to it. It’s basically pressing, just imagine your
pressing your pelvic bone down as hard as you can into the mat. Okay. So for this one right shoulder pressing hard
down into the mat, left hip down into the mat. Okay. So ready. Everything else is relaxed. Breathe in, 2, 3, press down, 2, 3, 4, 5,
6, 7. Breathe in, 2, 3. Breathe out, pressing hard with the right
shoulder and left, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. One more. Alright. Now this one is gonna be very similar, but
what you’re gonna do is you’re gonna stretching up with your right shoulder. Stretch down with your left hip. So just kind of imagine your body going like
this. Just kind of pulling away from the middle. So your gonna reach up with your shoulder. Don’t worry about your hands. Just focusing on movement only in the shoulder
and only in the hip. Okay. So right shoulder, left hip. Okay. So you’re gonna reach up, move away from the
middle of your body. Okay. Breathe in, 2, 3, and stretch up, 2, 3, 4,
5, 6, 7. Relax. Breathe in, 2, 3. Push out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay Y’all. That completes most of the presses. There’s one that’s a little bit of a press
as well toward the end. Okay. So now. From here. You’ve done your workout and you’ve never
left the floor. Which is really cool. But what we’re gonna do is go into relaxation
and stress reduction. Now I am not a chakra expert, but in my quest
to learn more about health and wellness, I learned about chakras and how to do what’s
called quick chakras. So those of you who are not comfortable with
it, and think it’s kind of goofy I encourage you to try and give it a try because no matter
what, it’s quite relaxing. And if you think of your body as electrons
and protons working together to be us. It’s so miraculous I’ll just never get over
it because it’s so cool, but think about moving of your energy and kind of trying to balance
it out. With chakras they have different areas of
the body that are believed to have different connections with the world around you. So, to go as basic as possible. So please give it a try. If you don’t want to, please go ahead and
fast forward on this part or just take this time to just relax your body down, because
we all need a little stress relief. Here we go. We’re gonna start off with what’s called the
base or the root chakra. Right over here, over you’re pelvic bone,
the pubic bone, I want you to kinda consider you’re gonna make circles not touching your
body, just over your body about an inch or two. You’re gonna make circles in one direction
and then you’re gonna go back in the other direction. So we’re gonna start off clockwise. We’re gonna do 7 of each. The recommendation, I think, is to do 12 to
15, but for GruiShui purposes, I find that 7 is just fine and it’s easier to remember. So here we go. We’re gonna start over the pubic bone and
we’re gonna make circles. So clockwise we’re gonna go 1, 2, 3, 4, 5,
feeling your body relax, 7 and then counter, 2, 3, let yourself relax, 5, 6, 7. Now after each one you want to shake your
hand out, kinda release that energy. Okay so now we’re gonna move on to the sacral
chakra, which is right above the pubic bone. And we’re gonna do circles again. We’re gonna go 1, 2, 3, 4, 5, 6, 7, counter,
2, 3, 4, 5, 6, 7. Feeling deeper relaxation. Shake your hand out. Now you’re gonna go up over your tummy. This is you solar plexus. So starting from the top we’re gonna go 1,
2, 3, 4, 5, 6, 7, relaxing, counter, 1, 2, 3, 4, 5, 6, 7. And shake it out. Okay now we’re gonna move on to the heart
chakra, right above your heart. You’re gonna make circles there and 1, 2,
3, feeling the deeper relaxation, 5, 6, 7, counter 1, 2, 3, 4, 5, 6, 7. No fair going to sleep. And shake it out. Now throat chakra, we’re gonna go 1, 2, 3,
4, 5, 6, 7, counter 1, 2, 3, 4, 5, 6, 7. No fair snoring. Relax. Now onto the next one. This one’s called your third eye chakra and
we’re gonna go 1, 2, 3, 4, 5, 6, 7, counter 1, 2, 3, 4, 5, 6, 7. Sorry all this is so relaxing for me. And shake it out. And to the crown. We’re gonna go 1, 2, 3, 4, 5, 6, 7, counter
1, 2, 3, 4, 5, 6, 7. Shake it out. Okay, now. I love the solar plexus so we’re gonna go
back to that one. And we’re gonna go 1, over your tummy, 3,
4, 5, 6, 7, counter 1, 2, 3, 4, 5, 6, 7. And shake it out. Okay, Y’all. We’re don with those. Now we’re gonna do some stretches. Now I want you to bring your legs up. And with your left leg I want you to move
on up. Put your ankle across your right leg. And from there, just stretch on up. Okay, you’re gonna feel a nice stretch back
throughout your left ham string. Okay, then to the next one. Legs down. Right leg up. Same stretch. Move on back. Nice and relaxed. These are super good for your lower back and
ham strings. Okay. come on back down. Okay. Now. Legs down. And with your right leg down, I want you to
bring your left leg up. And with this one I want you to kinds move
it over nice and gentle until you feel a stretch. Everybody’s gonna be a little bit different
because you can feel it down deep in the pelvis or down from below. So come on up. And now we’re gonna stretch on over as far
as you can and then reaching out, stretching out as far as you can. Make sure you’re getting a nice stretch all
the way through the body. Okay. Whoo. Nice stretch. Okay. And then relax back to the middle. Legs down. Bringing the right leg up. Okay. You’re gonna roll it over a little bit. Find that stretch. Feel where you’re feeling a stretch. Now a stretch is not something that’s painful,
but you’ll feel like maybe a little achiness in the area. That’s stretching and that’s good and that’s
normal because that’s the blood circulation increasing into that area. It means you’re a little bit tight. And you want to loosen it up. Okay. Now you’re gonna move on over. Whoo. All the way over as far as you can. And reach out. Stretch out as far as you can. Feeling that stretch all across the body. Nice. Okay, guys. Now we’re gonna come on up. Rolling your body to the side. Up and over. Alright. Now this part. This is where it’s good to have two dots. You want to make sure for those of us who
need it, to have one on each side. This is really good for the pelvic bone, where
you bones are kinds sticking into the mat. Okay. So from here we’re gonna do kind of like a
meditation pose. For these purposes, I want you just to relax
your hands down and relax your body. And we’re gonna take just some nice relaxed
breaths. Just close your eyes. Breathing in and out. Nice and relaxed. Feeling the, just the general relaxation of
it all. Because you’ve done a good job and you’re
here. And you’re down to the cool down part. Okay. So. Now that we’re done here. What I want you to do is we’re gonna do stretches. And in these stretches, I don’t want you doing
this. This is not a stretch and it’s not good on
your back. You don’t want to put that extra pressure
on your back. These stretches, the importance of these stretches
is that you’re stretching your hip forward, so that your stretching everything through
here. You want to just stretch you lower back and
your hamstrings and your legs. You don’t want to stretch like this. And it’s okay if you can’t go very far. Not everybody can. Not everybody can even do this and this is
okay. Do as much as you can and get to the point
where you’re feeling a stretch, because over time you’re gonna get there. I promise. I do. Just have to do it every day. It’ll be a good thing. Okay. So from here, you’re gonna focus on where
your foot is that’s in the front. Okay. so here we go. We’re gonna move forward toward your foot
and stretch in, bending your hip forward, feeling the stretch through the backside. And to the count of 7. And now you’re gonna bring your outside leg
out. Bring your left leg out to the side as far
as you can. It doesn’t have to be very far. some of you can go very far. Yay, Y’all. Okay. So from here, you’re gonna use your foot again
and you’re gonna bend forward toward your foot. Now this time you’re gonna feel the stretch
all the way down on the inside of you’re hamstring. So you’re gonna feel a nice stretch through
here. Again, keeping your back nice and strait. Only bending at the hip. So stretch it forward to the count of about
7. Okay and then from here, you’re gonna bring
your foot up to your knee. Okay. So again, same thing, going toward your foot. And this one you’r gonna feel a nice general
stretch through the back of your hamstring. Okay, so this is the middle. We just did the inside, now we’re doing the
middle. Stretching down from the hip. Okay. Now this one’s gonna get the outside of your
hamstrings. Now anybody’s who’s gonna have hard time with
this. You can do it in this position or you can
move all the way out. Depending on what your body’s able to do. So go out as far as you can and again the
same thing. You’re gonna reach in with your hip only bending
at the hip, reaching in. Good stretch to the outside of the hamstrings. Hold for just a little bit. Okay now we’re gonna come on back up. Okay, same position. Now the beauty of this is that once you get
this down, you’re gonna be able to do everything as long as you want or as short as you want. You can count faster or you can count a little
bit longer. But for this one, if you want to take the
time to do a little bit more breathing, a little full meditation. I know a lot of people want to put their hands
together here, but for these purposes, just get to a relaxed position, feel the relaxation. Okay. And now we’re gonna do the same thing. We’re gonna bend again toward your foot. Nice, gentle stretch. And
then from here, you’re gonna bring your leg out to the side as far as you can and you’re
gonna bend in at the hip. Feeling the stretch. This ones gonna be more towards the inside
of your hamstrings. Okay, so now you’re gonna move your foot up
toward your knee. And then you’re gonna bend forward again. Bending only at the hip. Get that good general stretch right down the
middle. Really important. Nice and flexed in. Okay. Alright guys, now leg out from here, all the
way to there, wherever you can go. And now you’re gonna bend forward again only
at the hip. Not with the body. Feeling that stretch. Okay, you’ve done it. Now we’re movin on to the next level of stretches. So you’re gonna move these up to just above
the nine and the 3. And then you’re gonna move these back down
for your knees. Okay. From here, I want you to kinda lunge forward
onto your knee. This, for those of you with knee troubles,
you’re gonna love having the dot. Okay. So reach forward, bending into it. Now what I want you to do is kinda roll to
the side and get a nice deep stretch right through your hip flexors to the side. Nice and relaxed down. Now we’re gonna roll up. Move forward. Switching sides. Again, the same thing. Just kinda roll it down into the mat. Feeling that good stretch. Just relaxing into it. Okay. Now from here, I want you to bring your foot
up onto number 2. Okay. Now use, what’s called, like a carrying hand,
a luggage hand, or an ape hand. Use your knuckles to support you here. And you’re gonna reach up for a lunge. Relax down into it. Feeling a stretch all across the front of
your leg. Feeling that quad stretch. Okay. Now move on down. Now some of you may have a hard time with
this so move as far as you can. If you can reach back and grab your leg and
stretch. Go for it. Work towards it. It’s a good thing to work towards. Because I promise you, the more you do it,
the more you’ll be able to. Okay. Now we’re gonna reach back. Rolling onto the heel. Feeling a good stretch again through here. Hold it down. Alright. Now. Switching sides. Same thing. Support with your right hand. Up into a lunge. Relax. Okay. Now onto your knee. Reach back again. As far as you can. Feel that good stretch of the quad. Roll back. Onto your heel. Nice good stretch. All through the back. Okay. Now from here. Now. This is called the Bear Crawl Press. You’ll find it similar to yoga. But this is not a stretch. This is not meant to be stretching as far
as you can. I want you to be weight bearing on your hands
and your feet. Okay. Now with your right hand I want you to press
down as hard as you can. And your left heal, press down as hard as
you can. Okay. So we’re gonna do these like a press. You’re gonna Breathe in, 2, 3, and breathe
out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in 2, 3. Okay. Now we’re gonna walk it up. Okay. Use your legs. Come on back. Making sure not to put any strain on your
lower back. Now you’re gonna get your TheraRope. So now you got your rope. Now what you’re gonna do is reach out to the
right hand side. Reach back with your left let. Okay. For those of you who have a hard time balancing
with this. The ropes gonna help you. Otherwise, I want you to grab a chair or use
your hand on a wall to hold this position. Now you’re gonna get a nice stretch in. Okay. Then transition down to the other side. Same thing. Hold onto a wall if you need to. And we’re done. Okay. Now we’re gonna lunge forward. Reaching up. Reaching up. Stretching up as high as you can. Ready. Recite, “I am,” then you’re gonna reach down,
“healthy.” These are the TheraTriangles. “I am” “Well” and “I am” “Strong”. Stretching back as far as you can. Okay. Think your mantra to yourself. I’m gonna walk you through the next one. Lunging forward again now with your left leg. Reaching up. Stretching high as you can. Breathing in Breathe in, 2, 3, and move out,
2, 3, 4, 5, 6, 7. Reaching up. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. Breathe out, 2, 3, 4, 5, 6, 7. Breathe in, 2, 3. All right, Y’all! Ya did it! GruiShui Baby! Have a good day! Gruishui. Do you GruiShui?

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Comments

  1. Thank you so much for starting the GruiShui Workout today! Make sure you give yourself a good block of time to begin. This first tutorial is twice as long as the actual workout will take once you get it down. But it’s super important that you begin here for greatest success with GruiShui. Be sure to take notes and know that as you get it down, there are shorter versions available to guide you as you progress. I also have a step-by-step instruction e-book available at GruiShui.com for improved visual aid to learn using overhead views and TheraTime. Please also contact me there if you have any questions. So glad you’re choosing to join the Journey for a better day every. Your body will love you for it!–Paula

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