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34 EXERCISES

18. SUNRISE & SUNSET

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Quick Links to Postures 18-34 | 18 Sunrise & Sunset | 19 Peeling the Octopus | 20 Circle the Shoulders | 21 Rising Up the Mountain | 22 Carry the Wand to the Moon | 23 Lifting the Oar | 24 Rowing in the Clouds | 25 Paddle Through the Narrow Stream | 26 Look into the Water | 27 Search for the Hatchet | 28 Turn the Rudder | 29 Steady the Boat | 30 Rowing Backward on the Calm Lake | 31 Rowing Forward on the Calm Lake | 32 Turning the Boat | 33 Push the Swing | 34 Netting the Fish


STAGE 1: SEATED

Hold the wand horizontally, at each end, the shaft resting on your thighs.

Inhale

Raise the wand with both hands, keeping it horizontal, keeping it close to your body and lifting it as far as you can, straightening your arms above a point just in front of your head in line with your nose.

Exhale

Lower the wand in the same way, keeping it horizontal, bending both elbows, keeping the wand close to the front of the body, until it arrives back resting horizontally on your thighs.

Repeat several times.

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STAGE 2: STANDING STATIC

Stand with feet at shoulder width and parallel, toes facing directly forward. Legs should be straight with knees slightly bent. You begin with the wand resting horizontally against your thighs, arms extended fully.

Perform the torso and arm movements as in the seated stage while keeping the lower half of the body still. Only move the arms and torso.

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STAGE 3: STANDING WITH FOOTWORK

METHOD: HIGH WIDE SQUAT.

This posture can be performed with the high wide squat. Refer to the directions on the footwork page.

APPLICATION

Applying the footwork to the posture:-

Perform the torso and arm movements as in the seated and standing static stages, with these additional steps (of the high wide squat):-

As you lift the wand you also rise onto your toes. As you lower the wand you come down from your toes and sink a few inches, keeping the back straight, as you lower the wand close to the front of the body. Stretch your arms down till the wand is resting horizontally against the thighs.

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NOTES

This posture is taken from the "Chinese Wand Exercises."

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© 2018 Michael Davies