Tong Zi Gong (Shaolin Warrior Monk Yoga)

Whatever is flexible and flowing will tend to grow - Tao Te Ching

Use the video to see what's going on in the pictures. The second and third pose aren't included in the video but if you look hard enough you can figure it out. http://www.youtube.com/watch?v=rHaT3Yrm_PA&feature=related

I printed out the routine and posted it on my wall, I do one minute per pose (use a wrist a watch timer to time yourself, do each pose for at least one minute, set it to beep so you don't have to look at the time, focus, breath, keep your neck long).

And for the poses that do one leg at a time, I do left leg for one minute one day then right leg for a minute the next day, alternating so I never have to do one pose for more than a minute.

I can't do full lotus, so I do the ninth and eleventh pose in half lotus and I skip 10, 12,13, 15, 16.

So all and all for me it's not more than 11 minutes of stretching (I do rest in between so the whole routine is more like a half hour) but I feel my whole body is worked, especially the groin which is neglected and hard to strengthen.

I can't do these perfectly, but I visualize and get closer everyday, be humble, expect it to take a while, breath, keep your neck long, be consistent, this will keep you young, hard, and flowing like water.