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
Hold the wand horizontally above head, in line with nose, feet wide apart, back straight but slightly arched backward. Do not bend forwards at any time in this exercise.
Rise onto your toes, stretch up high as you can with straight arms.
Bring the Wand down close to your face, stopping at your throat, while coming down from toes.
Lift the wand back up to the beginning position, raising onto your toes and stretching as you lift the Wand up as high as you can.
Repeat the above sequence, resting at lower points each time you come down from beginning position, till you get to the following points:-
Chest
Navel
Lower hip
Top of thighs
Yang (end) Finish a few inches below the top of thighs.
Then repeat the Yin-Yang positions as many times as you wish.
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