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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
Sit on the floor, knees bent, slightly apart, heels together, holding the wand high against chest in wide grip, elbows up. Keep chin tucked into neckÂ and keep the back and shoulders rounded.
Lean back no more than 45 degree angle.
Bring upper body forward and push the wand forwards to touch knees.
Bring the wand back to the beginning stage.
Repeat this sequence, exhaling and bending a little further and moving the wand a little further down the legs each time, and inhaling as you come back to the beginning position, until you reach the Yang (end) position with the wand against the ankles.
Then repeat the Yin-Yang positions as many times as you wish.
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