Welcoming the Day. Reference: Lee Holden Qi Gong, https://www.holdenqigong.com/ and https://www.youtube.com/channel/UCywnihPARyOZxlYpO8wmovA
Breathe
- Deep Abdominal Breathing. Palms on belly. (24)
- Prayer Position Breathing. Reach out, open the chest. (12)
- Spinal Cord Breathing.
- Stretch fists to back, bend forward, slower then faster. (12)
- Turn to right, turn to left: spinal twist. (12 each direction)
Flow
- Knock on the Door of Life / Ring the Temple Bell.
- Slowly then faster; knock lower abdomen and kidneys.
- Faster, shifting weight on legs, bending knees; knock chest, lower back.
- Slow down, unwind.
- Spinal Twist. Hands on knees, look up/back to left 6 times, to right 6 times.
- Bend Forward and Massage. Hamstrings, back of knees, back of calves.
- Full Body Flow.
- Legs wide, stretch down, stretch up, push hands. (6)
- To the right, hold calf; swing to left, hold calf.
- Flow down to left, swing up, reach up/back. Reverse. (6)
Invigorate
- Prayer Position. Hands behind neck, bend down forward. (6)
- Arm Swings. Relaxed dropping and swing up. (12 or more)
- Hands on Kidneys. Deep breathing into back/kidneys. (6)
- Qi Massage.
- Knock kidneys, lower back with knuckles.
- Slap palms down outside of legs, up inside of legs. Right, left.
- Knock sternum and heart.
- Slap inside of arm to hand. Up outside of arm to chest. Right, left.
- Knock, brush down center.
Lift
- Ankle Circles. Right, left. (3 times each)
- Crane Soaring. Wave arms gently. When ready, lift legs, bend knees.
- Buddha Holds up the Earth. Windmill with palms out. (6)
- Stork Spreads Its Feather. Push hands up/down, away. (12 each)
- Buddha Holds up the Earth. Repeat. (6)
Energize
- The Fountain. Circular windmill, both hands. (12) Then one arm at a time. (12 each)
- Tai Qi Opening. Wave-like, no tension. Use hips, from center. (12) More slowly. (6)
- Fireworks. Windmill, palms facing down. (12) Turn left, right going up. (12)
- Turn the Water Wheel. Palms facing, circular motion on lower
microcosmic circuit.
- At lower/upper abdomen (12), up to chest (12), up to throat (12), up to head (12).
Gather
- The Lotus. Heart flow. Hands circle up. Triangle at heart.
- Down and lift, big circle back to triangle. (6) Hold at heart.
- Pulling Down the Heavens. Palms in, facing body, going downward. (6)
- True Light. Pulse hands over head (12), at heart center (12), at abdomen (12).
Circulate
- Massage the Qi. Pulse ball of qi at abdomen. (6)
- Embrace the Tree. Holding at chest level, breathe with entire
body. (12)
- Lower arms to abdomen, deep breathing. (6 or more)
- Sway in the Wind. Hold ball of qi at abdomen; lift arms to heart, sway in the wind.
- Centering. One palm facing up, the other circling, tracing center line. (12 each)
- Bamboo in the Wind. Hands over abdomen, relax into the earth, organic swaying.
Cultivate Stillness
- Standing Meditation. As long as you like.