Sifia
Feet shoulder width, hands clenched in fists out in front. Bring your feet together as you open your hands and bring them above but to the front of your head. (the left hand covers the back of the right) Your knuckles are facing away. Bring your hands in toward your chest as you turn them inward. Bring them down and stop when you fingers are facing down. Bow. Step out 45 degrees to the right with the right foot. (the length of a leaning stance) Come up to your right foot with the left and then deliver a right elbow strike. Step back with the left foot to a horse stance and deliver a right heart punch. (the left hand is open) Step out 90 degrees to the left with the left foot. (this is 45 degrees to the left of the starting position) Come up to the left foot with the right and deliver a left elbow strike. Step back with the right foot to a horse stance and deliver a left heart punch. Step out 90 degrees to the right with the right foot. Come up to your right foot with the left and then deliver a right elbow strike. Step back with the left foot to a horse stance and deliver a right heart punch. Come back to the left foot with the right to a right cat stance. As you right foot lands in the cat stance your hands should come into position, right hand open and over right knee in a block and left hand open in front of left shoulder. Deliver a right front snap kick. Step back one stance and trade the position of your hands. Deliver a left front snap kick. Retract both hands. Step backward to a right leaning stance. (Stepping back with the left foot) At the same time deliver a double spear hand strike. Retract the hands and deliver a double fist punch. Open your left hand as you swing your hands up around your head. Continue to bring them around and strike your open left hand with the base of the right fist. Retract both hands as you step two shoulder widths to the left with your right foot. Pivot so that your are in a left leaning stance facing the opposite direction. As you land in the left leaning stance deliver a double spear hand strike. Retract the hands and deliver a double fist punch. Open your right hand as you swing your hands up around your head. Continue to bring them around and strike your open right hand with the base of the left fist. Retract your left hand as you bring your right knee up toward your chest and your right hand up in an upper block. As you do all this pivot 90 degrees right and look 180 degrees right. Step down with the right leg to a right back stance as you club the attacker on the head with the base of your right hand. Pivot to a right leaning stance as you deliver a left upper cut. Bring your left knee up toward your chest and your left hand up in an upper block. As you do all this pivot 90 degrees left and look 180 degrees left. Step down with the left leg to a left back stance as you club the attacker on the head with the base of your left hand. Pivot to a left leaning stance as you deliver a left upper cut. Step forward to a right leaning stance and deliver a left reverse punch. Step around the back of your right foot with the left and pivot 180 degrees to the left. Land in a right cat stance. As you land in the cat stance bring your two open hands, right over left, palms facing, to your left side. [THE NEXT MOVES ARE SLOW] --Bring your left hand down until your elbow is straight. Turn your right palm so it faces forward as much as possible. Turn your hands in a clockwise motion (from the rear) until they have swapped positions. Then bring them back, right hand to the side of the right ribs and the left hand to the left shoulder. Your palms are still facing forward.-- Bring your feet together as you straighten out your fingers and bring them above but to the front of your head. (the left hand covers the back of the right) Your knuckles are facing away. Bring your hands in toward your chest as you turn them inward. Bring them downward and stop when you fingers are facing down. Bow. Step a shoulder width to the left as you bring your clenched fists out in front.
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