All ages from 1 – 300 are welcome. Wear loose fitted clothes for moving your body.

Set a practice space that is a minimum of a 4’x4’ foot square. Stand in the middle of that space and make sure there are no objects in the way that may obstruct you from moving your arms and legs.

Wearing shoes is not required. It is optional to have a bottle of water if you need to hydrate.

**Precaution – This program is not recommended if you are pregnant. It may cause dizziness and nausea.

Physical Effects: You may experience your body temperature rising. This means your Qi is increasing through movement and friction. Sensations of tingling and dense pressure in the palms is also an indication of Qi increase. Experiencing these effects will take you to a greater more defined practice. Relax and allow your divine light to generate internal healing energy. A state of inert calmness with light body movements.

Descriptions

Dao-Yin Qigong with Kāmpa

Part 1: Stretching on the Chair (45 Minutes)

You will need 2 standard height chairs. 

Warm- Ups

• Keep your spine straight up right
• Shake the body down
• Loosen the joints of the body
• Move into the hips, knees, ankles and toes

Place Both of Hands on the Chair

• Always try to keep the hips rotating.
• Move the torso and hip back
• Bend forward and look up to the ceiling left and right
• Look behind left and right
• Sidewind your hips and torso, round your back like a turtle’s shell
• Raise your hands up from side to side and breathe inward from your nose, place the palms together in a prayer pose, upon exhaling press the palms down to your sides.
• Shake it down and repeat from the top.

Focus on the Qi

• Circulate the hands softly upward and down 6-8 times.
• Apply the breath when needed.

Leg Stretching

• Raise the right leg on to the chair, bend forward and place the right hand on the back of the chair, place the left hand on your left knee, relax and exhale to sink into your stretch. Repeat the same on the opposite. Repeat 2 -3-times.
• Place both legs up on the chair, reach for your feet, massage and roll your toes forward and back while you stretch.
• Place the hand to the sides of the chair and lightly anchor your hands there, lean back towards the back of the chair, straighten the elbows, arch the back and look up into the ceiling. Breath, shake it out, repeat 2-3 times.

Forward Bend and Lift

• While sitting down on one chair, set the other chair directly in front of you (with the back of the chair facing you). Place both hands with your arms reached forward on to the back side of the chair, keep your back flat and straight, stretch the upper, middle and lower sections of your back.
• Lift the hips off the chair, breathe in and outward. Loosen the hips by rotating the hips back. Look left and right upward to the ceiling.

Stretch the Shoulders

• Put your hands together, inner lace the fingers and push your palm out.
• Stretch your arms forward and spread your shoulders apart.
• Turn left and right
• Push up above the head
• Tilt the head the sides
• Shake it out
• Spread the legs and knees apart, place your hands on the insides of your legs, push your knees outward with your hands. Lean forward on your chair and turn your body left and then right. Relax and breath outward when you turn, then shake it out
• Cross the legs, lean back on the chair and push the shoulder blades together.

Straight and Bend

• Spread the arms in a horizontal position, keep one arm still and with the other hand reach over to the other hand without dropping the straight arm. Alternate this exercise several times.

Cross Left to Right

• Kick your right leg forward and touch the right knee with the left hand. Alternate several times for 30 seconds. 
• Shake it down and turn the body left and right

Meditation and Integration (3 minutes)

• Sit upright, keep your back straight at all time

Dao-Yin Qigong with Kāmpa

Part 2: Balance with the Chairs (15 minutes)

You will need 2 standard height chairs. 

Warm- Ups

• Shake the body down
• Loosen the joints of the body
• Move into the hips, knees, ankles and toes

 Use Two Chairs

• Isolate lifting one leg 
• Separating the hips
• Turn one hip back
• Move the standing leg
• Use one hip to move the other leg
• Grip the toes
• Focus your awareness
• Kick back, swing forward

 Use One Chair 

• Ride the horse stance, turn left, turn right

Keep arms extended, feet apart, low stand, alternate hips back

• Stretch the lower back
• Stand straight, lift the heels and move the hips

 Ride the Horse Stance (accentuated)

• Hands on knees, look left and right
• Exhale as you turn; you will gain more flexibility
• Shake it down
• Toes out reprise
• Toes in reprise
• Stand on one leg and rotate the hip
• Annette & Frankie “do the twist”

 Guide your breath down 3 times

• Stand still

Dao-Yin Qigong with Kāmpa

Part 3: Body Flow (20 minutes)

3-A: Warm- Ups

• Shake the body down from head to toes
• Let the arms dangle and turn the hips
• 3-5-minute Unstructured Qigong Stretching (be creative, stretch and flow on your own)
• Loosen the joints of the body
• Ecstatic shaking 3-5 minutes
• Move into the hips, knees, ankles and toes
• Structured Qigong – Push hands straight up, to the sides, straight down and raise the palms up and float down, raise the heels as you press the palms down, return to “Wu Chi” from “Tai-Chi”

3-B: Arms Flow – Rotate & Alternate

• Ride the horse stance 
• Be aware of your breath
• Alternate moving hips
• Hollow the front, round the back
• Inward flow
• Outward flow
• Double inward
• Double outward
• Gather and alternate
• Rotate legs right & left
• Move forward and back

3-C: Gather & Flow with the Breath

• Anette & Frankie twist
• Draw a larger circle with your breath open the chest
• Breath down into your marrow
• Raise the palms up and down
• Gather the Qi with a smaller circle
• Twist and shake a little more
• Raise the palms up and down
• Let the shoulders and arms melt
• Return back to “Wu Chi”