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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
Lay on right side and place the wand vertically next to you, grasping it at arms length as if holding a flag pole, your right hand grasping the base and your left hand about half way up. Keep your body in a straight line and legs straight, left leg on top of the right. Keep your head up off the floor, knees locked and toes pointed.
Raise left leg about ten inches.
Slowly lower the left leg to the starting stage.
Carry on like this in five stages till you get to the Yang (end) stage, touching your left toes against the top of the wand. Then repeat the Yin-Yang positions as many times as you wish.
Repeat with the opposite leg.
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