Warm-up Routines

  • Loosen up & Relax the Body
  • Chinese Medicine Health & Healing
  • White Crane Soft Qigong
15-minute Warm-up Routine
Focus: Loosen up & Relax the Body

15-minute Warm-up Routine
Focus: Loosen up & Relax the Body

  1. Shake & loosen up the wrists, elbows, shoulders, body and legs
  2. Swing the arms side to side
  3. Circle the arms high and low
  4. Circle the waist, knees and ankles
  5. Stretch open the torso and Triple Burner
  6. Twist the body and look behind
  7. Bend the body side to side
  8. Bow forward to hold the ankles (or knees), then turn side to side
  9. Squat down to stretch the ankles and toes
  10. Circling and twisting the shoulders to relax tension and stress

Follow with the Chinese Medicine Warm-up for health & healing or White Crane Soft Qigong Warm-up Routine to open up your waist, spine & chest and help promote Qi circulation.

This warm-up routine was compiled by Dr. Yang, Jwing-Ming, founder of Yang’s Martial Arts Association (YMAA) International. The focus is to stretch and relax the torso as well as to loosen up the joints before practicing Qigong, Tai Chi, and Kung Fu to prevent injuries and also to enhance the Qi flow. These exercises are from White Crane Qigong and Taijiquan Qigong. Some movements also correspond to the 8 Pieces of Brocade Medical Qigong and native dance.


12-minute Chinese Medicine Warm-up
Focus: Health & Healing the Organs

12-minute Chinese Medicine Warm-up Routine
Focus: Health & Healing the Organs

  • Kathy’s “Organ House” Analogy (Triple Burner)
    • Attic (Upper Burner): Heart, Lung, Pericardium
    • Kitchen (Middle Burner): Stomach, Spleen, Liver, Gall Bladder
    • Basement (Lower Burner): Large & Small Intestines, Kidneys, Bladder
  • Yang vs. Yang
    • Yang (fire/heat) – rising
    • Yin (water/cold) – descending
  • Exercises for maintaining health:
    • Attic (Upper Burner) excess heat/fire: Move the arms
    • Kitchen (Middle Burner) stagnation: Stretch and squeeze the waist
    • Basement (Lower Burner) excess cold/water: Circle the hips & move the legs
  • Six Healing Sounds (Liu Zi Jue) & Emotional Correspondence
    • Heart (Joy): 呵 HE sounds like “hah” or “haaaw”
    • Lungs (Sadness): 呬 SI sounds like “shi” or “tzzz”
    • Liver (Anger): 噓 XU sounds like “shu” or “shooo”
    • Spleen (Worry): 呼 HU sounds like “huh” or “whooo”
    • Kidneys (Fear): 吹 CHUI sounds like “shuee” or “chway”
    • Triple Burner (Emotional Harmony): 嘻 XI sounds like “see” or “seee” (like a hiss without the “ee”)

Follow with the White Crane Soft Qigong Warm-up Routine to open up your waist, spine & chest and help promote Qi circulation.


22-minute White Crane Soft Qigong Warm-up
Focus: Open the Waist, Spine & Chest

22-minute White Crane Soft Qigong Warm-up Routine
Focus: Open the waist, spine & chest and help promote Qi circulation

  1. Circle the waist horizontally (clockwise & 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)

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.

Privacy

All web requests on this site are naturally visible to the webserver and subsequently recorded. Data is recorded to maintain and analyze traffic with the purpose of optimizing and improving upon the features and functionality of the site. It is also used to monitor for any cases of spam or abuse. Each request you make includes your IP address, referrer, ISP, browser type, screen resolution, operating system, and other data relating to how this website was accessed. There is no personally identifiable information. Furthermore, data is only kept for as long as is necessary.

To help analyze traffic, this site is monitored by Google Analytics, a web analytics service provided by Google, Inc. ("Google"). The aforementioned data is shared with Google and aggregated into reports on usage, patterns, and traffic. Read Google's Privacy Policy here.