When the pace of modern life wears you down, turn to an ancient practice to revitalize, balance and relax your body and mind. Qi Gong originated thousands of years ago as a way to establish a strong foundation of health through one complete workout. Master instructor (and public television favorite) Lee Holden brings this powerful moving meditation into the 21st century. You'll instantly feel its restorative affects as it clears stress, builds strength and flexibility, and boosts the immune system. You'll discover an invaluable natural source of energy, something we all need in today's competitive, stressful world.

Qi Gong The Flow Continues
More Beginners' Practice

Sequence of Movements

1. Deep Abdominal Breathing
   Centering, increasing lung capacity, bringing
   more energy into the body.
2. Twisting
   Opens the joints of the spine, increases energy
   circulation through the back.
3. Knocking on the Door of Life
   Energizes the body, increases circulation in the back.
4. Wide-Leg Spinal Twist*
   Improves joint mobility, increases range of motion
   through the back and hips.
5. Wide-Leg Weight Shift*
   Strengthens the legs, creates flexibility through the
   lower body.
6. Moving Like the River*
   Strength and a sense of flow through the entire body.
7. Wide-Leg Full Body Flow*
   Stretches all the major muscles in the body.
8. Palm Press Behind the Back
   Clears tension from the neck and upper back.
9. Interlock Fingers, Forward Bend
   Stretches shoulders, upper back, and hamstrings.
10. Wave
    Trains the body to move fluidly, clears tension
    from the back.
11. Hip Circles
    Increases range of motion through the hips and lower back.
12. Arm Spirals
    Opens all the joints in the body, develops inner
    coordination, and increases energy circulation.
13. Pulling up the Earth
    Develops energy flow, increases lung capacity.
14. Side Stretch Flow
    Opens the rib cage, increases lung capacity, and
    cultivates energy.
15. Tai Chi Extended Opening
    Develops flow, cultivates internal energy.
16. Expanding the Horizons
    Stretches the upper body and arms, creates upper
    body flow.
17. Cloudy Hands Extended Version
    Opens the energy in the chest, balances emotional energy.
18. Pebble in the Pond
    Creates flow in the body and brings energy into
    the center of the body.
19. Holding a Qi Ball
    Develops the sensitivity to energy.
20. Turning the Wheel
    Cultivates internal energy; opens the energy in
    the spine (yang) and front of the body (yin).
21. Centering
    Develops inner balance and harmony and brings
    energy to the center of the body.
22. Bamboo in the Wind
    Inner balance and harmony.