White Crane Taji and  Confined Space
    # Many men and women in confined space may need exercise for improved circulation in the
  legs.  In hospital rooms and sick rooms, caregivers need exercise even if they can not
  reasonably leave their patients alone. Likewise travelers in airplane cabins and shipboard
 stations have only small spaces for exercise.   The White Crane  Taji   may offer possible
  resolution.    According to traditional Chinese medicine, the liver and gall bladder
  meridians control and nourish the tendons and sinews of the body. The stomach and spleen
  meridians control the muscles and supporting flesh.  For a severe case, recommend seeing a
 doctor of TCM medicine. Under medical supervision, the White Crane Taji can offer a program
  of mild exercises.  After exercise you will need extra fluids, so enjoy a cup of mixed green
  tea and green peppermint tea.
 
 #  It makes sense that a confined space exercise would use back to back moves rather than a
  series of traveling steps. The Grasping the sparrows tail in four directions is an early and
  beneficent routine that uses a confined space. However, Grasping the sparrows tail in four
 directions is better dealt in the Chen tradition.  However, the same principles can be taken
  and developed from the foot exercises and transitions, which are good for  development of
 ankle agility and practice in turning for the Taji forms. The initial transition for Snake
  creeps down in the Yang 24 form has a 180 degree turn.  Also the White Crane Taji has a
  similar 150 to 180 degree footwork in ball rolling exercise. In learning the movements
  below,  the player is better off  not trying for full extension or full degree on  the
 ankles, until the ankles loosen up and continuing practice enhances the agility of the foot
  and ankles.
  Routine 1
   #The Taji player starts in the resting Wuji position. Feet are shoulder width apart with
  knees slightly flexed.  Each hand is placed roughly in front of the top hipbone in the
 scapular plane. The hands are facing each other as if holding a large yellow ball. The Taji
  player then begins a sequence of three deep breaths. The inhale should be about six seconds
  long with a exhale of corresponding length. With each exhale, the player murmurs the six
  Taoist sounds, which are called "liusythe" in pinyin and sounds like "chute  shoe gee her
  she stit" in English.Saying the sounds quickly does not achieve the desired healthful results.

The key point is that the six Taoist

sounds are as long as feasible on a single deep breath and exhale.

   # Routine 2
  #  The player starts in the Wuji position with parallel feet about shoulder width apart. In
  this routine, the player normally turns with a heel pivot, his weight is on the opposite
  leg.  In turning to the left direction the player turns his ankle first on the left side 90
  degrees. Then the player shifts most of his weight on the left leg preparing to pivot on the
 right heel. Afterwards the player turns the right  ankle in the  90 degrees, so that both
  feet are roughly parallel.  As an option,  the player may put his entire weight on the
  opposite leg and then lift the foot as over a log or ditch, turning the weightless ankle to
  the required angle and slightly to the rear of the body.
  The additional width between the feet will make the stance more secure as well as helping
  the feeling of balance.
  To restore the original position, the player moves his right ankle 90 degrees, then his left
  ankle 90 degrees.   Full extension or 90 degree turn of the ankles is not necessary. A good
  feeling or safe feeling turn of 45 to 60 degrees is sufficient to exercise the legs.  
  # Arriving at the left side, both hands are facing each other at the level of the dantien or
  navel. The left hand moves forward in a ward off or knifehand side block. When the left hand
  is extended, the right hand twists the wrist and  makes a fist at the left elbow.  An option
  for the fist is the knuckle extended on the middle finger, called the phoenix eye fist. The
  fist merely touches the elbow, as the Taji fist does not punch through the target. Then the
  right hand moves to the right as a backhand slap or knifehand side block so that both hands
  are facing each other at the end.  As an option,  the player may add a small lunge on the
  ward off side. This lunge is either prior to the ward off or simultaneous with the beginning
  of the ward off.  After completing the ward off, the player brings both hands back to the
  dantien position and the feet to the 90 degree offset.
    Routine 3
  #  Using the same foot principles as before, the player returns to the Wuji position.  The
  right foot is moved 90 degrees to the right, then the left foot is moved 90 degrees to the
 right. The feet should be about shoulder width apart.  The player makes four leg raises on
  alternating legs.  When the knee is lifted, turn the foot over to protect the kneecap on the
  opposite leg. An option would be one ankle circle on the raised leg.  The kneecap protection
  will encourage the self defense aspect and promote ankle agility.
    Routine 4
  #  The player makes roughly a 90 degree turn to the right. Turn the right foot 90 degrees
  right, without weight on the foot and heel. Shift all or most of the weight to the right
  leg. Turn the left foot 90 degrees right, without weight on the foot. Again, good feeling or
  safe feeling turn of 45 to 60 degrees is sufficient to exercise the legs.  The player does a
  mirror image of the ward off, fist to the opposite elbow, and hand block on the other side.

    # Ref a, Chinese System of Natural Cures, Henry C. Lu., dated 1994., New York.
 Ref b., Chinese Plum Blossom Needle Therapy, Zhong Meiguan, 1984., Beijing, China.
Ref c., Bone Marrow Nei Kung, Mantak Chia, dated 1988., Huntington, New York. 
Ref d., Taji Quan Yang Style, Yu Gongbao, Foreign Languages Press, dated 1996, Beijing
Ref e., Basics of Taji Quan , Li Xingdong, Foreign Languages Press, dated 1995, Beijing
Ref f., Chi Self Massage, Mantak Chia, Talman Company, dated 1986, New York