30-Minute Morning Qigong Flow: Loosening and Standing Practice

Step by step 13

Tap a time to watch that step in the video.

1. Grounding breaths: stand relaxed, breathe through the nose and feel a gentle lift from the crown of the head. 1:39
2. Ankle rocks: lift the heels, then the toes, then gently pump the legs from the ankles up through the knees. 3:07
3. Hip and waist circles, keeping the lift through the crown, then the other direction. 4:43
4. Shoulder rolls up and back, letting the body rise and sink with them, then reverse. 6:03
5. Arm swings: knees soft, never locked, reach the arms out to the horizon and let them swing loosely. 8:03
6. The fountain: open to a wide stance, lower as you breathe out, then gather and rise as you breathe in. 9:45
7. Millstone palm: hands as if on a handle, circle as if stirring a big pot, turning from the feet and waist. 12:51
8. The clam: offset stance, weight back, hands high and low; shift forward as you breathe in, roll back, each side. 14:52
9. The spring: weight in the back leg, front leg empty; turn the waist and sit, then turn and rise, each side. 18:43
10. Fox gazes at the moon: three rounds each side, letting the breath out in one go with a sigh. 21:29
11. Crane cools wings: breathe in as you rise and open the arms, breathe out as you close and lower. 22:29
12. Shaking: shake out each leg, then the arms, then bounce gently in place. 25:48
13. Check in with your posture, take three grounding breaths, then walk around a little. 28:10

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