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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
Consult the "seated stage" notes in posture 1 regarding sitting / chairs.
This seated stage can be best performed on a stool as the back of a chair (and the sides and arms) will restrict manoeuvrability for this posture.
In the beginning position, the wand is placed in wide grip against the upper chest. You are facing forward.
Inhale. Then:-
Lower the wand so that the shaft lands on your thighs, horizontally, then push the wand to your knees bending the trunk forward slightly. Look down at your knees.
Lift the trunk and lift the wand back to the starting position on your upper chest. Turn the trunk to face directly left. Hold this position for a moment.
Lower the wand, horizontally down the left side of the body, the shaft very close or touching the left side of the body, by straightening the arms. Bend the trunk a little to the left and look down as if you are looking into a lake.
Straighten the trunk and raise the wand horizontally until you are upright again, still facing left. The wand is resting against your upper chest. Turn the trunk - the shaft of the wand still against the upper chest - to the right side.
Lower the wand, horizontally down the right side of the body, the shaft very close or touching the right side of the body, by straightening the arms. Bend the trunk a little to the right and look down as if you are looking into a lake.
Straighten the trunk and raise the wand horizontally until you are upright again, still facing right. The wand is resting against your upper chest. Turn the trunk - the shaft of the wand still against the chest upper chest - to the front.
Repeat the front, left and right sequences a few times.
Stand with feet in medium-wide stance, holding the wand in wide grip against the upper chest. The legs must be straight.
Inhale. Then:-
Lower the wand a little, horizontally, keeping it close to the body, while bending the trunk forward slightly. Look down at your feet as if you're looking into water.
Lift the trunk and the wand back to the starting position. Turn the trunk to face directly left without turning your hips (it should only be an upper body movement). Hold this position for a moment.
Lower the wand, horizontally down the left side of the body, the shaft very close or touching the left side of the body, by straightening the arms. Bend the trunk a little to the left and look down as if you are looking into water.
Straighten the trunk and raise the wand horizontally until you are upright again, still facing left. The wand is resting against your upper chest. Turn the trunk - the shaft of the wand still against the chest upper chest - to the right side without moving the hips.
Lower the wand, horizontally down the right side of the body, the shaft very close or touching the right side of the body, by straightening the arms. Bend the trunk a little to the right and look down as if you are looking into water.
Straighten the trunk and raise the wand horizontally until you are upright again, still facing right. The wand is resting against your upper chest. Turn the trunk - the shaft of the wand still against the chest upper chest - to the front.
Repeat the front, left and right sequences several times, extending a little further each time if you possibly can.
This posture is based on the Chinese wand exercises posture called "Bowing".
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