22-min White Crane Soft Qigong Warm-up Routine

Focus: Open the Waist, Spine & Chest and Promote Qi Circulation

1. Circle the waist horizontally
   - clockwise and counterclockwise
   - center, right and left
2. Move vertically up the spine (like a wave)
   - bending from solar plexus (above the navel at the pit of the stomach)
3. Open and close the chest
   - use the elbows as a guide
4. Drop the arms and circle the hands (like the wings of a crane)
   - circling hands from waist moving from out to in
   - twisting the pinky fingers to open the Heart Channel
5. Circle with single hand and twisting the body
   - twisting hips, knees and ankles
   - right hand and left hand
6. Alternating left and right hand and twisting the body
   - twisting hips, knees and ankles
   - right hand and left hand

Follow with Qigong, Tai Chi, Kung Fu or other training.

This warm-up routine was compiled by Dr. Yang, Jwing-Ming, founder of Yang's Martial Arts Association (YMAA) International. The focus is to open the waist, spine & chest and promote Qi circulation before practicing Qigong, Tai Chi, and Kung Fu to prevent injuries and also to enhance the Qi flow. These exercises are from White Crane and Taijiquan Qigong. Some movements also correspond to the 8 Pieces of Brocade Medical Qigong and native dance.