氣功 Qi Gong Yi Shui Kong Warmup by Lin Yang

For those practicing Yi Shui Kong style Qi Gong.

General

  • Always start with left (left/right refers to stretched muscle or side moved or side weighted)
  • Inhale as extend, exhale as return to basic posture
  • For stretches unless otherwise noted, count of 10 with exhale & hold after 10th count
  • Continuously re-adjust to seek proper posture 站立姿势 （zhan li zi shi)

Pre-stretch

  1. Overhead arm swings 10x left, 10x right
  2. Open hip (left, right), dip shoulder look up other side
  3. Rear hamstring & calf left, right
  4. Lunge quad left, right
  5. Inner hamstring and hip left, right
  6. Twist upper left, right
  7. Jumping bean 10x

There are 16 steps to the warm-up

  1. Basic posture 站立姿势（zhan li zi shi) with hands on hips
  2. Neck
    1. 2x front
    2. 2x back
    3. 2x left side
    4. 2x right side
    5. 2x around left
    6. 2x around right
    7. 2x (left, right) partial rotate
    8. 2x (left, right) full rotate
  3. Twist waist 2x (left, right), feet grip & knees stationary
  4. Nose and sinus
    1. massage 6x
    2. twisting lift elbow 2x (left, right)
  5. Shoulder
    1. 3x front
    2. 3x back
    3. 3x raise and drop
  6. Core stretch
    1. overhead 3x
    2. waist bends 3x (left, right)
    3. back neck extend 3x
    4. front floor touch 3x
  7. Twist stretch ball circle 2x left, 2x right
  8. Inside thigh stretch count 10 and hold (left, right)
  9. Achilles Stretch count 10 and hold (left, right)
  10. Knee squat
    1. forward 2x
    2. left 2x
    3. right 2x
    4. open 2x
    5. close 2x
  11. Ankle rotate
    1. Outside 10x left, 10x right
    2. Inside 10x left, 10x right
    3. Outside with wrists 10x left, 10x right
    4. Inside with wrists 10x left, 10x right
  12. Arm raise / lower twist (center, left, right)
    1. Fingers wiggle
    2. Wrist shake
  13. Snap elbow back, arms big circle back, step forward with stretch up 2x (left, right)
  14. Twist and shoulder slap 20x, feet grip & knees stationary
  15. Arms throw while balancing weight on one foot 10x left, 10x right (arms start from weighted foot side)
  16. Deep breathe 站立姿势（zhan li zi shi) 3x olive, 3x hands Dantian (M right hand outside, F left outside)

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