10-Minute Best Daily Warmup

Focus: Smile and Stretch

  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.

20-Minute Energizing Routine

Focus: Boost Your Immunity

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

  • 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-Minute Sleep Routine

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 Exercisess—Sitting Set to help you calm your mind and 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.

15-Minute Warm-up Routine

Focus: Stretch and Relax

  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-Minute Chinese Medicine

Focus: Organ Health and Healing

  • 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 Qigong

Focus: Loosen Waist, Spine & Chest

  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.

Warm-ups

Relax and warm up with short routines to help you begin your practice every day

<-Video Library | Warm-ups

10-Minute Best Daily Warmup
Smile and Stretch

20-Minute Energizing Routine
Boost Your Immunity

15-Minute Sleep Routine
Relax and De-stress

15-Minute Warm-up Routine
Stretch and Relax

12-Minute Chinese Medicine
Organ Health and Healing

22-Minute White Crane Qigong
Loosen Waist, Spine & Chest