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, heels together, the wand resting on the ankles. Place hands between knees and thread them under knees so they come out holding the outside of your ankles, grasping the wand, palms up. Keep heels together, back and shoulders rounded, chin tucked into neck.
rock backwards from the beginning stage very slightly, lifting heels a few inches off the floor.
roll forwards back to the beginning stage. Repeat, lifting feet a little further.
rock right back so your back is on the floor, shoulders touching the floor, looking at the ceiling or sky, then immediately:-
roll back forwards to the beginning stage. Repeat as many times as you are able.
Go through phase one a few times then:-
Rock backwards utill your shoulders are some inches off the floor
Roll back to the beginning stage again.
Perform this as many times as you are able. After a few days or weeks first go through the two above phrases a few times, then adding a new part; rocking backwards so your middle back is touching the floor.
After a few days or weeks first go through the first two phrases a few times, then add a new movement;
rock back till your lower back is touching the floor.
slowly roll forwards to the beginning stage.
Repeat as many times as you are able.
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