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The following is an excerpt from the book The Shaolin Workout
by Sifu Shi Yan Ming
Published by Rodale; May 2006;$29.95US/$39.95CAN;
Copyright © 2006 Sifu Shi Yan Ming

Crossed Seated Stretches

Sit on the ground with your knees bent and your right leg fully on top of the left, right foot on left thigh in the half lotus position. Your back should be straight and fully extended. Lean forward over your legs, without letting your back curl. Keep leaning until you can slide the palms of your hands across the ground and kiss the ground. Don't hunker or hunch. Keep your back fully extended and arched as you fold yourself to the ground. Hold that position for a moment; then slowly rise back up to the seated position.

Fold yourself forward again, but this time curl your back and extend until the top of your head touches the ground. Hold this position for a moment. 

Rise to a sitting position again and relax for a moment. Now stretch from side to side as well. Lean your upper body as far as you can over your left side and hold that position for a moment. Kiss your knee and toes while you're there, to show them your appreciation. Rise, and repeat the lean to the right, kissing that knee and toes.

Sit up and relax for a moment. The stretch you just performed is called Dan Pan. 

Reprinted from: The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior's Way by Sifu Shi Yan Ming © 2006 Rodale Inc. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at