15-min 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 and Taijiquan Qigong. Some movements also correspond to the 8 Pieces of Brocade Medical Qigong and native dance.

12-min 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-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.

20-min Boosting Immune System Routine | 8 Simple Qigong Exercises

Focus: Strengthen Your Immune System

Let your health shine with TCM Time! Join Kathy Yang in this 20-minute boosting immune system routine with 8 Simple Qigong Exercises to help you feel stronger.

  • 1st Piece: Double Hands Hold up the Heavens
  • 2nd Piece: Left Right Open Bow (Shoot the Hawk)
  • 3rd Piece: Separate Heaven and Earth
  • 4th Piece: Turn and Look Behind (5 Weaknesses and Seven Injuries)
  • 5th Piece: Sway the Head and Swing the Tail
  • 6th Piece: Two Hands Hold the Feet
  • 7th Piece: Punching with Angry Eyes
  • 8th Piece: Seven Bounces of the Heels and Hundred Illnesses Disappear

Learn a simple yet effective set of Medical Qigong exercises. Keep your body healthy and Qi (energy) circulating in just 10 to 20 minutes a day. A "brocade" is a shining and beautiful cloth—practicing these exercises regularly and correctly is as if you add a shining and beautiful life force to protect your body. The 8 Pieces of Brocade Qigong is accredited to Marshal Yue Fei for improving the health of his soldiers. These gentle exercises can be practiced any time of day, especially in the morning for more energy or at night for better sleep.

15-min Sleep Routine | 8 Simple Qigong Exercises—Sitting Set

Focus: Relax and De-stress

Let your health shine with TCM Time! Join Kathy Yang in this 15-minute sleep routine with 8 Simple Qigong Exercises to help you sleep better at night.

  • 1st Piece: Close Eyes and Sit Still
  • 2nd Piece: Hands Hold Head
  • 3rd Piece: Knock and Beat the Jade Pillow
  • 4th Piece: Lightly Swing the Sky Post (Turn the Head Repeatedly)
  • 5th Piece: Push and Massage Kidney Shu BL-23 (Essence Door)
  • 6th Piece: Left and Right Windlass (Hands Turn Double Wheel)
  • 7th Piece: Lift, Press, and Hold the Feet
  • 8th Piece: Entire Sky Slow Transportation

Learn a simple yet effective set of Medical Qigong exercises. Keep your body healthy and Qi (energy) circulating in just 10 to 20 minutes a day. A "brocade" is a shining and beautiful cloth—practicing these exercises regularly and correctly is as if you add a shining and beautiful life force to protect your body. The 8 Pieces of Brocade Qigong is accredited to Marshal Yue Fei for improving the health of his soldiers. These gentle exercises can be practiced any time of day, especially in the morning for more energy or at night for better sleep.

Warm-ups

Prepare your body and mind for exercise and relaxation with short simple routines

8 Pieces of Brocade Qigong
—Standing Set Routine

Strengthen Your
Immune System

8 Pieces of Brocade Qigong
—Sitting Set Routine

Relax and
De-stress

Chinese Medicine
Warm-up
Health & Healing
the Organs

White Crane Qigong
Warm-up
Opening the Waist,
Spine & Chest