Simple Qi-Gong and Taichi routine

Below is presented a routine created for a series of seminars given at the Museum of Art in 2020. The routine includes a short warm-up, a few Qi-gong exercises, a couple of Taichi fundamentals, a short cool down, as well as the recommended number of times to perform each action (shortened in the video). You can practice this routine anytime, anywhere!

Warm-up

Spinal Twist (3-4 dozen)
Neck and Throat Stretch (3 times each side)
Shoulder Roll (Forward and Backwards 8 times each)
Wrist Stretch and Rolls (8 times each side)
Wide hip and thigh squat (6-10 times)
Pelvic rotation (6-10 times)
Side stretch (3 times each side)
Neck knead (Up and down 3 times)
The three taps (about 20-30 seconds each)

Qi-Gong

Opening the gates (3 times, perform in between each exercise)
Iron Bridge (6-10 times)
Palms Raised to Heaven to Reg. the Triple Burners (6-10 times)
Open the Chest and Stretch the Upper Spine (6-10 times)
Merging Heaven and Earth (6-10 times)
Embrace the Tree (6-10 long breaths)
The Great Tai Chi Circle (6-10 times)

Taichi Mini Routine 1

Note: Each motion can be practiced individually, as well as in a form.

Lifting Water (Opening Form)
Repulse Monkey
Parting the Wild Horse’s Mane
Waving Hands Like Clouds
Golden Rooster Stands on one Leg
Closing Form (Cross Arms)

Taichi Mini Routine 2

Note: Each motion can be practiced individually, as well as in a form.

Lifting Water (Opening Form)
Brush Knee, Push Palm
Waving Hands Like Clouds
Single Whip
Heel Kick
Grasping the Sparrow’s Tail (Péng, Lu, Ji, Àn)
Closing Form (Embrace the Tiger, Cross Arms)

Cool-down and Closing

Harmonizing Internal and External Energies (6-10 times)
Head and Neck Rubdown
Body Sweep
Kidney Rubdown
Leg Channel Tap
Closing the Energy Gates (navel rub) (6-10 times)
Palms together taking a moment of gratitude

Simple Qi-Gong and Taichi routine

Warm-up

Qi-Gong

Taichi Mini Routine 1

Note: Each motion can be practiced individually, as well as in a form.

Taichi Mini Routine 2

Note: Each motion can be practiced individually, as well as in a form.

Cool-down and Closing

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