These exercises are for your entire body – Starting at the top of your spine going down through to the base of your spine strengthening the core body muscles. The reason the exercises begin with a relaxation practice of breathing in Hope, Joy & Peace before the exercises is to help your mind and body become more peaceful before you begin. The most effective way to do QiGong exercises is slowly and peacefully. This allows you time to keep your body in the best position in each exercise.
ASSESS HOW YOUR BODY FEELS Before beginning the exercises, Think of how your body feels, using no judgements just allowing yourself to know how do you feel inside right now.

ASSESSING HOW YOUR BODY FEELS; This is important to do before beginning the exercises in order to get in touch with how we really feel inside. In our busy society we have lost touch with how we feel inside except when we are trying to describe a pain somewhere. In assessing how your body feels inside at the beginning of the exercises and again after each set of exercises throughout the exercises helps you to see the difference each of the exercises makes to your body. It also helps you to get in touch with your body’s feeling when it feels good and strong.

First set of Exercises:
1. BREATHING LIFE –
2. LOOKING FOR THE LIGHT –
3. FINDING THE WAY –
4. SUNSET/SUNRISE –
5. FRAMING YOUR BODY –
6. WHITE BIRD RISES –
7. REACHING FOR THE MOON –
8. BRUSHING FINGERS –
ASSESS HOW YOUR BODY FEEL RIGHT NOW

SECOND SET OF EXERCISES: 9. ENCOURAGING THE FLOW – With your feet shoulder width apart put your flat left palm on your lower stomach with your flat right palm on top. With hands together lightly touch your stomach as you bring your hand together down to the base then slowly up the left side of your stomach, across your Solar Plexus then down the right side to the base then repeat circle going up the left side again for a total of 4 repetitions going left; then stop and repeat circle switching circle to going up the right side and down the left for 4 repetitions. 10. LILLY FLOATING IN THE WATER – With your feet shoulder width apart, warm your hands by rubbing them together

11. OPPOSITES ATTRACT –

12. SEPARATING THE CLOUDS –

13. SWAYING THE BREEZE –

14. DIRECTING THE ENERGY –

15. PENDULUM SWINGING –

16. CIRCLING THE SUN –
ASSESS HOW YOUR BODY FEEL RIGHT NOW

Third set of Exercises: 17. OPOSITES COMBINE – While standing with your feet about shoulder width apart, hold your arms down in front of you close to your body and put your left open hand over your right open hand; lift them both up over your head*then arc both hands out to their respective sides. As you bring them down, put your seat out back and slightly bend your knees. As you finish the arc, bring your cupped hands together passing each other in front of you bending your left arm and hand over your right hand and forearm.* repeat from * alternating left hand on top then right hand on top for four sets. 18. PREPARING KNEES & ANKLES – Put your feet as close together as comfortable and warm your hands by rubbing them together then put your seat out back, with knees bent as far as is comfortable and place your warmed hands on your knees and rub them to warm them up. With your knees as close together as is comfortable place your hands on top or at the side of your knees and rotate your knees bending to the left, straighten at the back then bending to the right, then to the front. This counts as one rotation. Rotate the knees 4 times to the left then stop and rotate your knees 4 times to the right. 19. EBB & FLOW – Keeping your hips facing front, standing with your hands on your waist, and your hips in child pose. Put your feet out to the side left and right as far as you plan to bend your knees in each direction. You can move your feet out farther if you decide to bend your knees more but be sure knees do NOT bend farther than your toes. Keeping your head and the trunk of your body vertical through out the exercise, bend left knee only, then straighten; then bend right knee only, then straighten. Repeat this side to side bending for 4 right and 4 left knee bends. 20. FRAMING YOUR BASE – 21. ADMIRING THE SKY & APPRECIATING THE EARTH – 22. PREPARING FOR THE DANCE – 23. SALUTE THE MOUNTAIN – 24. TOE IN THE GRASS – ASSESS HOW YOUR BODY FEEL RIGHT NOW