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.