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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 with legs straight out in front of you, knees slightly bent, holding the wand against the back of the shoulders in wide grip. Keep eyes and head facing directly ahead, the back is relaxed but straight.
Walk forwards on buttocks by bringing the left heel forward and twisting upper body to the right and bringing the left elbow forwards a little.
Then bring right heel forward, twisting the upper body to the left, bringing right elbow forwards slightly.
Carry one with another left step, right step and left step again, with the arms coming a little further forward each time, making 5 steps in all, finishing with elbow in front of the body.
Then walk backwards, twisting the waist to the left while placing the left heel backwards and bringing the left elbow back slightly, shifting the left hip backwards to move the left buttock back.
Then do the same with the right side and carry on walking backward five times till elbow is in front of the body. Then walk forwards-backwards five times each, for as many times as you wish.
Click on the image below for a larger view.