What you will do
Christopher says the lymphatic system, the blood and the circulation slow during sleep, and that 10 to 15 minutes of movement soon after waking can help lift your day.
Christopher calls it five moves to start the day, beginning with shaking. Christopher begins by shaking the legs, the fingers and the head to release tension from the neck and shoulders. When you look up and reach for the sky, he says studies have shown that looking up can lift the mood. Then one hand reaches up and the other down, as if you were touching the earth and the sky at the same time.
The routine closes with a body scan, a gentle circling massage of the abdomen around the navel, and Dantian breathing.
What is in the video
- 0:00 Introduction
- 0:29 Qigong Shaking
- 1:23 Knocking on the Door of Life
- 2:00 Lifting the Heavens
- 3:00 Heaven and Earth Stretch
- 4:30 Heavy Elbows
- 5:15 Back Stretch
- 6:06 Standing Twist
- 7:50 Chair Squat
- 9:25 Pulling Down the Heavens
- 10:38 Massage Movements
- 12:30 Dantian Breathing
Questions people ask
What is the Qigong 'Magic 5' morning routine?
The Magic 5 is a 14-minute morning routine of five moves. Christopher begins with shaking and moves through stretches, a twist and a squat, then closes with a body scan, a gentle abdominal massage and Dantian breathing.
Do I need experience to follow this morning Qigong routine?
Christopher talks you through each move as he goes, so you can follow along. For the stretches, set your feet a little wider than your hips.
Why do a Qigong routine first thing in the morning?
Christopher explains that the lymphatic system, the blood and the circulation slow down while we sleep. He says 10 to 15 minutes of movement as soon as you can after waking can help lift your day.
Keep going
After this routine, a good next step is the free class and getting-started guide.
Read more
- 10-Minute Morning Qigong Routine for Beginners
- Qigong for Energy
- How Often Should You Practice Qigong?
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Learn Qigong is educational and is not medical advice. If you have a health condition, check with your own practitioner before beginning a new practice.
