30 Day Qi Gong

Lee Holden 30-Day Qi Gong Challenge Videos

DAY 1 (Metal)

"We are what we repeatedly do."
-- Aristotle

This routine will give you a great Qi workout. Feel the power flow through your body, feel the relaxation move through your mind.

Movements in this Routine

Spinal Cord Breathing
Spreading the Feathers
Opening the Flow

DAY 2 (Metal)

"Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step."
-- Lao Tzu

Open the door of life for a quick energy lift. This routine is better than a cup of coffee. Learn to move the body like water and enter into your own personal flow.

Movements in this Routine

Knocking on the Door of Life
Spreading the Feathers - Yang Meridians
Opening the Flow to 4 Directions

DAY 3 (Metal)

"Those that are flexible are disciples of life. "
-- Lao Tzu

This routine focuses on the lungs. Lungs are considered the “Commanders of Qi”. This routine is good for the respiratory system, boosts the immune system, clears stress.

Movements in this Routine

Rooster Spreads the Feathers - Opening the Joints in the Upper Body
Energize the Lungs
Wave Breathing for Deep Relaxation
Buddha Holds up the Earth

DAY 4 (Metal)

" To the mind that is still, the whole universe surrenders."
-- Lao Tzu

This routine activates key pressure points for energy circulation in the body. The routine continues with a flow that expands the mind, clears mental stress, and is good for creativity

Movements in this Routine

Knocking on the Door of Life (with acupressure points through torso)
Clear Tension in Neck with Palm Press
Flying: A flow for relaxation and levity

DAY 5 (Metal)

"Abundance is not something we acquire. It is something we tune into."
-- Wayne Dyer

Experience the energy pathways that run through your body from the inside out. Connect to your inner power.

Movements in this Routine

Shaking
Qi Massage
Expand into the Energy
Expand the Horizons

DAY 6 (Metal)

"How you imagine the world determines how you live in it."
-- David Suzuki

Calm your mind, clear worries, let go of old energy. This routine also clears tension out of the neck and shoulders.

Movements in this Routine

Waterwaves
Spreading the Feathers
Zen Circles

DAY 7 (Water)

"Just stay at the center of the circle and let all things take their course."
-- Taoist Saying

This routine builds power and strength into the body. It will strengthen the legs, open energy through the low back, and detoxify the body.

Movements in this Routine

Tiger Stretch
Spreading the Feathers
Double Arm spirals
Pull Down the Heavens

DAY 8 (Water)

"We cling to our own point of view, as though everything depended on it. Yet our opinions have no permanence; like autumn and winter, they gradually pass away. "
-- Chuang Tzu

Build strength and flexibility in the body. This routine works on resiliency and inner power. It also harmonizes the energy of the mind and body

Movements in this Routine

Wide Leg Knocking on the Door of Life
Full Body Flow
Moon Over the Lake

DAY 9 (Water)

"The path of the righteous man is fraught with trials and tribulations - not a problem if he’s full of Qi"
-- Lawrence Taolenghetti

Open the joints through wrists, arms, and shoulders. Great prevention for carpel tunnel. It then expands to opening the neck and relaxing into flow.

Movements in this Routine

Open the Joints
Spreading the Feathers
Neck Stretch
Flying

DAY 10 (Water)

"
Thirst drove me down to the water where I drank the moon's reflection."
-- Rumi

Cultivate the combination of strength through the legs and flexibility in your spine. Get invigorated, strong and flexible.

Movements in this Routine

Move the Body like a River
Moon Over the Lake
Embracing the Tree

DAY 11 (Water)

"
Paths cannot be taught, they can only be taken."
--Zen saying

This routine opens the energy into the hands. Feel what these points of power can do for the whole body. Connect to the flow with the exercise called the Fountain to relax and recharge the spine

Movements in this Routine

Acupressure Knocking for the Hands
Tiger
Spinal Wave
The Fountain

DAY 12 (Water)

"
I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars. "
-- Og Mandino

Learn the Swimming Dragon for flexibility, suppleness, and circulation. This routine is to cultivate longevity and aging gracefully

Movements in this Routine

Wide Leg Knocking on the Door of Life
Swimming Dragon
Shaking
Pulling Down the Heavens

DAY 13 (Wood)

"
You will never find time for anything. If you want time, you must make it."
-- Charles Buxton

Free the Qi through the hips and low back. Stagnation and stiffness tends to accumulate in the joints. This routines increases the range of motion through the low back and lower body. Practice the arm spirals for flow and flexibility.

Movements in this Routine

Open the Joints through the Lower Back and Hips
Single Arm Spiral
Cloudy Hands

DAY 14 (Wood)

All animals except man know that the ultimate of life is to enjoy it."
-- Samuel Butler

Get out of the stress response and enter into the relaxation response. Clear stress from the nervous system. Connect to your center and place of power

Movements in this Routine

Spinal Cord Breathing
Dragon Stretches Tail
Swimming Dragon Flow

DAY 15 (Wood)

"The journey is the reward."
-- Taoist Saying

Clear tension from neck and shoulders. Transform that tightness into circulating energy. Enter the flow.

Movements in this Routine

Knocking on the Door of Life
Spread the Feathers
Swimming Dragon Flow

DAY 16 (Wood)

Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind."
-- Bruce Lee

Learn Tree Swaying and Bamboo in the Wind. Let the energy flow through you without tension, without force. Tap into effortless power.

Movements in this Routine

Spinal Cord Breathing
Tree Sways
Bamboo in the Wind

DAY 17 (Wood)

"The way is not in the sky, the way is in the heart."
-- Buddha

This routine will help to balance the emotions. Emotional energy is powerful. Use it to cultivate the energy that you want in your life

Movements in this Routine

Shaking
Clear Lines of Tension
Cloudy Hands
Pull Down the Heaven

DAY 18 (Wood)

"If we do not change our direction, we are likely to end up where we are headed."
-- Chinese Proverb

Movements in this Routine

Move the Body like a River
Spread the Feathers
The Fountain

DAY 19 (Fire)

"
"The true miracle is not walking on water or walking in air, but simply walking on this earth."
-- Thich Nhat Hanh

Open the heart center, clear emotional stress, feel grounded and balanced. This routine helps your heart feel connected to the Earth.

Movements in this Routine

Wide Leg Knocking on the Door of Life
Full Body Flow
Cloudy Hands - Stepping Back
Pulling Down the Heavens

DAY 20 (Fire)

"You wander from room to room hunting for the diamond necklace that is already around your neck!"
-- Rumi

Movements in this Routine

Deep Abdominal Breathing
Qi Massage
Pebble in the Pond
Pulling Down the Heavens

DAY 21 (Fire)

"The only way to make sense out of change is to plunge into it, move with it, and join the dance."
-- Alan Watts

Ignite your internal energy to tap into your potential. You have power within, this routine teaches you how to access it.

Movements in this Routine

Spinal Cord Breathing
Qi Massage Hands
Buddha Holds up Earth - both sides
Between Heaven and Earth

DAY 22 (Fire)

"Trying to understand is like straining through muddy water. Have the patience to wait! Be still and allow the mud to settle."
-- Lao Tzu

Bring in harmony and balance through body and mind through this routine. Energy, relaxation and flow are the key to equilibrium

Movements in this Routine

Knocking on the Door
Waterwaves
Meridian Stretch
Fountain
Bamboo in the Wind

DAY 23 (Fire)

"The clouds above us join and separate. The breeze in the courtyard leaves and returns. Life is like that, so why not relax? Who can stop us from celebrating?"
-- Lu Yu

Continue opening the energy flow through this powerful stretch sequence. Open the mind into the present moment. Take in just the right amount of energy for strength and power

Movements in this Routine

Meridian Stretch
Shaking
Tree Swaying

DAY 24 (Fire)

"We may be floating on Tao, but there is nothing wrong with steering. If Tao is like a river, it is certainly good to know where the rocks are."
-- Ding Ming Dao

Gather your energy and power back to your center. We invest a tremendous amount of energy into our work, relationships, and family. Take time to nourish yourself so that you have energy for all your dreams and endeavors

Movements in this Routine

Deep Abdominal Breathing
Knocking on the Door of Life
Neck Stretch
Opening the Flow
Centering

DAY 25 (Earth)

"Flow with whatever may happen and let your mind be free. Stay centered by accepting whatever you are doing. This is the ultimate."
-- Chuang Tzu

Expand your horizons, open up to what’s possible for you in your life. Enter into the flow and access your potential.

Movements in this Routine

Acupressure for the Lungs
Rooster Spreads the Feathers
Neck Stretch
Buddha Holding up the Earth
Flying

DAY 26 (Earth)

"Mastering others is strength. Mastering yourself is true power."
-- Lao Tzu

This routine strengthens the lungs and benefits the immune system. Qi Gong is a moving a meditation that energizes the body and calms the mind.

Movements in this Routine

Wide Leg Knocking on the Door of Life
Swimming Dragon
Full Body Flow
Moon Over the Lake
Bamboo in the Wind

DAY 27 (Earth)

Wide Leg Knocking on the Door of Life
Swimming Dragon
Full Body Flow
Moon Over the Lake
Bamboo in the Wind

DAY 28 (Earth)

"Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future."
-- Deepak Chopra

Keep your Qi flowing and your body stays healthy. This routine brings energy to the center

Movements in this Routine

Knocking on the Door of Life
Tiger
Dragon Stretches its Tail
Pebble in the Pond

DAY 29 (Earth)

"What you seek is seeking you."
-- Rumi

Expand your mind, feel the flow moving through your body. Fluid, flexible and relaxed, move from your center.

Movements in this Routine

Wrist Circles
Opening the Joints - Upper Body
Neck Stretches
Zen Circles

DAY 30 (Earth)

"The key to growth is the introduction of higher dimensions of consciousness into our awareness."
-- Lao Tzu

Stay fluid and flexible like a great river moving from the top of the mountain, all the way to the ocean.

Movements in this Routine

Knocking on the Door of Life
Neck Circles
Shaking
Swimming Dragon Flow