20 Postures for Health

The following exercise was organized by Wang Ziping in the 1950's

Derived from the therapeutic exercises of "Daoyin" (Conductive Exercises), "Wuqinxi" (Five Animal Play), "Yinjinjing" (Brocade-exercises in eight forms), it involves "Qigong" (Breathing Exercises) and movements of the body.

"Small gains in 100 days, big gains in 1,000 days"

Practice should be morning and night. Breathe evenly from the abdomen and concentrate on the movements. Practice in a location with Fresh Air. Cool down with wrist-rotations, arms swings, pats on arms, chest, buttocks, thighs and massage from the cheeks up to the top of the head then down the neck, or just take a walk.

 

20 Postures

1. Get out the Stale Air 11. Insert Palm into Mount Huashan
2. Nestlings receive Food 12. Part the Mane on the White Horse
3. Rock presses its Crop 13. Phoenix spreads its Wings
4. Draw the Bow on both sides 14. Carpenter handles a Drill
5. King lifts a Tripod 15. Black Dragon turns around
6. Raise arm to pluck Fruit 16. Arhat subdues a Tiger
7. Search the Sea bottom 17. White Crane Circles its Knees
8. Rhino looks at the Moon 18. Friar sits on Haunches
9. Lotus leaves sway in the Wind 19. Kick Legs in four directions
10. Push a Stone Tablet 20. Fairy steps back and forth