Move · Videos · Tai Chi · 16 min

15-Minute Daily Qigong Routine

15-Minute Daily Qigong Routine — video by QiYoga With LuChin Play · 15:52

Video by QiYoga With LuChin on YouTube · Open on YouTube

A gentle standing qigong practice to loosen the joints: bouncing and arm swings, standing breathing, lotus opening, owl neck turns, hip circles, double-arrow twists, one-leg ankle circles and overhead side stretches.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 10

Tap a time to watch that step in the video.

  1. Bounce gently with loose wrists, swing the arms side to side, then stand in wuji with soft knees, breathing low. 0:24
  2. Opening: breathe in as the arms float up to the sky, breathe out as the hands come down the front; five times. 2:36
  3. Lotus opening: round the back, backs of the hands touching, then lift the chest and open the arms; six times. 3:53
  4. Wise owl: turn the head to one side as the arms rotate outwards and the shoulder blades squeeze; alternate sides. 5:42
  5. Hands on the hips: slow hip circles one way, then the other. 7:23
  6. Double arrows: arms forward breathing in, then twist to aim them behind you, hips facing forward; each side. 8:27
  7. Hands on the waist, balance on the left foot and circle the right ankle each way, then point and flex; switch. 9:37
  8. Slow neck circles, two each way, with the knees slightly bent. 10:55
  9. Interlace the fingers and press the palms up, twist to each side, then lean into a side stretch each way. 11:59
  10. Stack the palms on the lower belly and massage in slow circles to finish. 14:00

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

Form cues from the coach

  • Keep the knees slightly bent and the shoulders relaxed
  • Keep the hips facing forward as you twist the arms to the back
  • Move slowly and match each movement to your breath

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesowl neck turns, neck circles
  • Shoulders movesarm floats, shoulder release, overhead stretches
  • Upper back moveslotus rounding, double-arrow twists
  • Lower back moveship circles, double-arrow twists, side stretches
  • Hips moveship circles, weight shifts
  • Knees movessoft bent knees, happy bouncing
  • Ankles & feet movesone-leg ankle circles, bouncing
  • Standing on one leg. Keep a chair or a wall within reach.

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

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Video by QiYoga With LuChin; 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