Move · Videos · Tai Chi · 19 min

20-Minute Qigong Workout with Lee Holden

20-Minute Qigong Workout with Lee Holden — video by Holden QiGong Play · 19:02

Video by Holden QiGong on YouTube · Open on YouTube

A qigong-based workout mixing strength, stretch and flow: body tapping, low horse-stance weight shifts, spinal twists, cobra, slow knee push-ups and core work on the back, ending with calm flowing arm movements and breathing.

  • 19 min
  • All levels
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 9

Tap a time to watch that step in the video.

  1. Wide, low stance: turn from the waist and let the arms swing to tap the lower back and belly, then the chest. 0:54
  2. Ignite inner fire: palms pressed, shift side to side in a low horse stance; stay higher if your knees complain. 2:18
  3. Hands on the thighs, wide stance: twist to look over each shoulder, turning a little further each breath out. 4:48
  4. On all fours: cobra, turning to look over each shoulder, then hips back towards the heels to rest. 6:40
  5. Slow push-ups, four seconds down and four up, with the knees down or on your toes, then child's pose. 7:56
  6. On your back: press the knees into your hands and lift the head, then bicycles, elbow towards the opposite knee. 10:17
  7. Standing flow: lift the arms on a slow breath in and let them float down on the breath out. 13:52
  8. Moon over the lake: feet a little wider, hands rise and circle, knees bend as the hands glide across; then reverse. 15:25
  9. Finish holding the hands in front of you, then bring them to the belly, feet together, for a few deep breaths. 17:45

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Stand higher in horse stance if going low bothers your knees
  • Take four seconds down and four up in the slow push-ups; knees down is fine
  • Exhale to turn a little further in the seated twists

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadslow knee push-ups
  • Elbows takes loadslow knee push-ups
  • Wrists & hands takes loadslow push-ups, cobra, all fours
  • Hips takes loadlow horse-stance weight shifts, wide twists
  • Knees takes loadlow horse-stance weight shifts, palm-press hold
  • Neck moveshead turns, head-lifted core work
  • Upper back movesspinal twists, cobra with turns, spine wag
  • Lower back movestwists, cobra, knees to chest, bicycle
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Stand higher in horse stance; knees-down push-ups; cobra on elbows

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Holden QiGong; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety