1. Stretching the Crane | 2. Sunrise & Sunset | 3. Peeling the Octopus | 4. Twisting the Snake | 5. Twitching the Dragon's Tail | 6. Bowing | 7. Greeting the Traveller | 8. Search for the hatchet | 9. Horse Stance on a Tightrope | 10. The Tiger Springs | 11. Rowing | 12. The Rocking Bear | 13. Tailor's Walk | 14. Rolling the Panda | 15. Raising the Bird's Wing | 16. Dragon Kicks | 17. Shoulder Shrugs
Assume a wide stance, feet pointing to the front corners.
Rise onto your toes, stretch arms out and back behind your body, tilt head back, arch your back slightly. Do not bend back (keep the shoulders in line with the waist).
Come down from your toes, bring the arms to the front of body, palms together, bend knees slightly, swing hands between legs.
Repeat the above several times.
Beginners and those who have difficulty standing on toes can simply move their weight to the front of the feet either as alternative or as a preliminary to standing on the toes. Advanced practitioners can sometimes arch their back a little further for increased stretch in the final repetitions.
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