Morning Warm Up Flow

I am sometimes asked how often I do qigong, and how frequently a person must practice to feel benefits. In case you forget, here are some of those:

• greater flexibility, strength and balance

• lower blood pressure

• decreased anxiety and depression

• a regulated nervous system

• better sleep quality, immune response, and injury prevention

…And potentially many more. There aren’t a ton of qigong studies, but I recommend visiting my go-to for evidence based research, PubMed, where you can find qigong studies from around the world. I am basically a research nut.

Most studies see measurable results when qigong is practiced at least 5x a week, for 30 mins or more. Qigong is not one and done (why it’s called a practice 🥹).

If you were to set aside 30 mins tomorrow morning, may I suggest this?

This grounding full-body qigong warm-up is designed to awaken circulation, soften stiffness, and reconnect you with the sensations of your body. Beginning with gentle arm swings, spinal twisting, Wuji alignment, hip circles, knee work, ankle opening, and chest expansion, this practice offers a steady way to check in with yourself and prepare for whatever movement or energy work comes next.

Lately, this is my morning routine, with slight variations depending on what I need. In our last class, we focused on integrating breath + movement. The flowing form Pluck a Star from the Sky is one of my personal favorites. With side-body opening and soft coordination, it’s beautiful to do, and to watch.

Enjoy!

P.S. I increased the volume so you are able to hear my soft voice, but this means you’ll also really hear the parakeets at the feeder 🦜. Welcome to my Hawaii.

Practice Focus: daily qigong routine, morning warm-up, grounding, circulation, joint mobility, spinal release, breath and movement integration, energetic awareness