Qigong for Prevention and Longevity

Warm Up & Stretch:
Shaking Each Joint Separately: wrist, elbow, shoulder(2 min)
Bouncing Entire Body Gently (2 min)
Turn Waist side-to-side and Swing Arms (2 min)
Circle Hips (2 min)
Circle Knees (2 min)
Circle Ankles (3 min)
Circle Shoulders/ Open Chest (3 min)
Lift Heels & Swing Arms ( 3 min)
Bend Forward at Waist, Hang Upper Body, Soften (3 min)
Abdominal Breathing, inhale and expand, exhale and contract (3 min)

Qigong Fundamentals:
1. Reach arms forward, palms facing up, inhale -
Push Palms backward, exhale.

2. Draw arms back, palms facing up, open chest, inhale -
swoop arms forward, back of the hands meet, exhale.

3. Cleanse - raise arms in front of your body as you inhale, then
lower palms away from body as you exhale. Draw out impurities as
you inhale, exhale and lead them away from your body.

4. Nourish - raise arms away from your body as you inhale, then
lower the palms in front of your body as you exhale. Draw in clean energy from natural sources to nourish your body.

Seated Massage:
Massage Neck, Shoulders, Arms, Hands, both sides.
Spiral Belly Massage - clockwise, palms on belly.
Massage Sanyinjiao - 4 fingers above inner ankle, both sides.
Massage Yongquan - center sole of foot, both sides.

Abdominal Breathing, inhale and draw energy into your core,
exhale and expand/soften. Don't let your mind wander.

www.CapeCodQigong.com
email: David@capecodqigong.com
508-430-1929