Tai Chi Wandwork 34 Exercises

I created 34 exercises from movements taken from the traditional wand exercises, boating form and qigong (Shi-ba-shi) routines. The 34 exercises were designed for over-50s sessions and office workers but are suitable for everyone. The routine contains a comprehensive range physical benefits and offers an efficient approach to strengthening, stretching, building balance, good posture, coordination and mental focus. The exercises can be performed standing or sitting. The movements are simple, easy to learn and make you suppler and more flexible - and will increase your vitality. This is a great way to reduce stress, boost energy, increase circulation and improve balance. The gentle, fluid movements also relax the body and soothe the mind.

Part 1: Open Hand Postures
1    Lifting Arms
2    Opening the Chest
3    Painting the Rainbow
4    Separating Clouds
5    Rolling Arms
6    Cloud Hands
7    Raise the Ball
8    Carry the Moon
9    Pushing Waves
10    Loosening the Trunk
11    Touch the Sea, Look at the Sky
12    Rotate the Wheel and Point at the Moon
13    Parting Wild Horses Mane
14    Brush Knee and Push
15    Grasp Sparrows Tail
16    Fair Lady Weaves Shuttles
17    Punching

Part 2: Wand Postures
18    Sunrise and Sunset
19    Circle the Shoulders
20    Carry the Wand to the Moon
21    Rising up the Mountain
22    Flying over the Summit
23    Twitching the Dragon’s Tail
24    Rising and Sinking in the Boat
25    Look into the Water
26    Turn the Rear Rudder
27    Rocking through the Rapids
28    Rocking the Yoke
29    Rocking the Rudder
30    Netting the Fish and Raising the Oar
31    Paddle Through the Narrow Stream
32    Rowing Backward and Forward on the Calm Lake
33    Rowing in the Clouds
34    Turning the Boat


Rowing Forward Online Guide