Guided practices with a figure and voice

Qigong, joint warm-up, stretching, breathing and attention — step by step

Qigong

• Ba Duan Jin — “Eight Pieces of Brocade” · 9 min
• Zhan Zhuang — “Standing like a post” · 6 min
• Pai Da: tapping along the meridians · 5 min

Breathing

• Breathing 4–7–8 · 4 min

Joints and stretching

• Dao Yin: joint warm-up · 6 min
• Stretch of the six meridian lines · 7.5 min
• Eye exercises · 4 min
• Neck and shoulders at the desk · 3 min
• Lying stretch before sleep · 6 min

For the mind

• Breath counting · 10 min
• Breathing space: three minutes · 3 min
• Body scan · 8 min
• Grounding 5-4-3-2-1 · 4 min