I'm Wayne Villeneuve, Fourth Degree Certified Instructor for Expert Village. Here's a formal sequence that you can practice as a moving meditation, as well as for self-defense. Take a deep breath, and then as you exhale bend your knees and lift your arms and then push. Now, step to your right with your right foot and do a right elbow strike, holding your left open hand guard about head level. Step across with your right foot and then out with your left, as you perform an outward block with your right hand, followed by a left punch, a right punch, a left claw and a right hammer strike. Now, step back with your right and over with your left foot, adjust your feet, step back with the left foot. The next part is a mirror image of the first. Step to your left with your left foot, and perform a left elbow strike. Now step across with the left and out with the right, wider than shoulder width as you perform a left outward block, then a right punch, a left punch, a right claw, and then a left hammer strike. Now step back with your right foot, then immediately shift your weight forward and step up with your right as you raise your hands and perform a left front kick. Sweep both hands down as you kick right, straight out to the side. Adjust your hands and balance and perform a right front kick. Step straight back. Briefly lift your left knee and come back down with an x-block just over your left thigh. Reset your left foot forward position, and turn your left foot, hips, hands and shoulders to the left and do a right side kick. Step straight down, and then back with your right foot. Come back to the set position.