The first 5 movements of the set have been developed to build up Qi, the next 4 movements are to circulate the Qi, the last 4 are designed to push the Qi through the meridians.
1. Beginning Qi Gong 2. Diaphragm Breathing 3. Flying Swallow 4. Pushing the Sky 5. Sinking / Floating 6. Grinding Stone 7. Expanding / Contracting 8. Hands Like Clouds 9. White Crane Cools its Wings 10. Cleaning Meridians Arms 11. Cleaning Meridians Body 12. Cleaning Meridians Head 13. Cleaning Meridians Torso 14. Washing the Face
5. Sinking / Floating Stand with your feet shoulder width apart Breathing in with your arms hanging by your side, float your wrists up above your head, bend your legs gently at your knees Your hands meet above your head, finger tips almost touching, palms facing down Breathing out press your palms down in front of your body until they are at your side again, straighten your legs Big breath in, big breath out Concentrate on the feeling of lightness and the breathing
6. Grinding Stone Palms facing down in front of you start making a circle close to your body When the circle is close to your body breathe in When it is out from your body breathe out Movement is like you are circling a grinding stone Big breath in, big breath out Concentrate on the feeling of lightness and the breathing
7. Expanding / Contracting Place left hand over your stomach, right arm hanging down, back of arm facing the right side of your body Circle your right arm in front of your body to the right side breathing in Circle the arm up and in front of your face breathing out After repetitions repeat the same on your left side Big breath in, big breath out Concentrate on the feeling of lightness and the breathing
8. Hands Like Clouds Right hand scoops up to left, breathing in Right hand stays high, left hand scoops to right, breathing out Eyes watching right hand Left hand stays high, right scoops up to left, breathing in Eyes watching left hand Right hand stays high, left hand scoops to right, breathing out Movements are lite, like drawing clouds Concentrate on the feeling of lightness and the breathing Big breath in, big breath out Concentrate on the feeling of lightness and the breathing
9. White Crane Cools its Wing Turn waist stretching left arm back, breathing in Turn waist back to front left arm circling high and back breathing out Eyes watching left hand Right hand, palm facing out stays in front of forehead, for whole movement Feels majestic like a big stalk stretching one wing Big breath in, big breath out Concentrate on the feeling of lightness and the breathing
10. Cleaning meridians Arms Right and left palm facing up Bring the right arm over the top of the left until your elbow is over your left palm, breathing in Breathing out, turn right palm over, facing down, bring the right palm over the left arm until it passes the left hand Breathing in, bring the left arm over the top of the right until your elbow is over your right palm Breathing out, turn left palm over, facing down, bring the left palm over the right arm until it passes the right hand Big breath in, big breath out Concentrate on the feeling of lightness and the breathing
11. Cleaning Meridians Body Bring you left hand over your right wrist Breathing in move your left palm up your right arm until it reaches the right shoulder Breathing out, bring your left hand down across your body until the left arm hangs by your side Breathing in move your right palm up your left arm until it reaches the left shoulder Breathing out, bring your right hand down across your body until the right arm hangs by your side Big breath in, big breath out Concentrate on the feeling of lightness and the breathing
12. Cleaning Meridians Head Breathing in circling your arms up behind your head Breathing out scanning your hand over the top of your head and down your front Big breath in, big breath out Concentrate on the feeling of lightness and the breathing
13. Cleaning Meridians Torso Breathing in hands circling down the hips and circling back Breathing out hands circle up the buttocks towards the kidneys Big breath in, big breath out Concentrate on the feeling of lightness and the breathing
14. Washing the Face Rub the palms together until warm Gently wash your face with your palms Massage gently around your eyes and behind your head
