Qi Gong for Weight Loss

Sequence of Movements

Standing

1. Deep Abdominal Breathing
      Brings circulation to the internal organs, increases energy,
      and facilitates digestion.
2. Fanning the Fire Breathing
      Increases digestive fire and boosts metabolism.
3. Abdominal Massage - Circles & Knocking
      Increases circulation to and clears toxicity in the organs.
      Soothes digestion and boosts metabolism.
4. Arm Swings
      Invigorates the body, increases circulation, and warms up
      internal energy.
5. Shaking
      Clears stress and tension. Promotes the smooth flow of energy in the
      body. Relaxes the internal organs.
6. Tiger
      Tones and strengthens the legs, hips, buttocks, and back.
      Boosts metabolism.
7. Turtle
      Strengthens the legs, hips, buttocks, and back. Boosts metabolism.
      Increases internal energy.
8. Wide-Leg Weight Shift*
      Strength, flexibility, and circulation in legs & hips.
9. Lunge and Flow*
      A dynamic exercise for strength and flexibility. Increases energy and
      boosts metabolism by strengthening the largest muscles in the body
      (buttocks, quadriceps, hamstings).
10. Earth Flow
       Flowing movement to strengthen digestive energy.
11. Wrist Cross Flow
       Clears stress and creates internal balance.
12. Swimming Dragon & Pebble in the Pond
       Brings energy into the digestive organs, opens the hips, and creates a
       feeling of being centered.
13. Centering
       Integrates effects of all the exercises into the body. Creates a feeling of
       inner balance.

Lying Face-Up

1. Deep Abdominal Breathing
      Brings circulation to the internal organs, increases energy,
      facilitates digestion.
2. Breathing into the Ribs
      Opens diaphragm for deeper breathing. Circulates energy to liver,
      gall bladder, stomach, and spleen.
3. Hug Both Knees into the Chest
      Stretches the low back and massages the internal organs.
4. Core: Right Leg Up / Left Leg Up / Both Legs Up*
      Strengthens the core and builds energy in the abdomen.
5. Twist
      Opens rib cage and spine. Circulation to internal organs.
6. Core Twist / Core Twist Legs Out*
      Strengthens low back, psoas muscle, core, and digestion.
7. Hug One Knee, Lift the Head
      Creates opening through the hips. Brings circulation and energy to
      the organs.
8. Bridge
      Strengthens the low back, hips, buttocks, and legs. Boosts metabolism.
9. Leg Circles / Pulling the Bow*
      Strengthens the core and boosts metabolism.
10. Bicycle & Advanced Bicycle*
       Strengthens the core and abdominal muscles. Boosts metabolism.

Lying Face-Down

1. Dolphin
      Strengthens the low back and kidneys. Increases energy.
2. Tai Chi Push-up*
      Strengthens the upper body and arms. Builds muscle.
3. Child's Pose
      Clears stress and tension.
4. Dog Wagging the Tail
      Opens the joints through the spine. Brings energy and circulation to the
      internal organs.
5. Cobra
      Opens the spine. Clears tension from the abdomen and brings
      circulation to the internal organs.
6. The Mountain (Downward Dog in Yoga)*
      Strengthens the upper body and arms. Enhances the body's metabolism
      by building muscle in the upper body.
7. Cat Tuck / Dog Pose
      Stretches spine and opens upper body.
8. Dog Pose with Leg Extension*
      Builds core strength and stronger back muscles. Boosts metabolism.
9. The Mountain with Leg Extension*
      Builds upper body strength and core strength. Provides overall body
      conditioning and boosts metabolism.