FA HEALTH STUDY PARTICIPANT RESOURCE PAGE 

JUMP TO FOUNDATIONAL EXERCISES

JUMP TO SUPPLEMENTARY EXERCISES

JUMP TO MOVING EXERCISES

MAINLY-FOR-THE-BREATH

JUMP TO ADVANCED EXERCISES

Feedback Link: http://www.surveymonkey.com/r/MM4u2

Welcome!

Thank you for participating in this important FA Health Study. This site will provide you with all the tools you need to practice at home. Our ideal participation is for each of you to practice these exercises for 15-20 minutes a day then take a brief online survey that gives us feedback about your experience. Most participants find the exercises enjoyable and are able to incorporate them into everyday activities.

Below you will find Meditative Movement exercise instructions in both written and audio form. You may use either or both. We are hoping to someday add video.

Each time we meet we will review previous exercises and learn new ones. Our hope is that once you are comfortable and familiar with the exercises you will incorporate new ones into your routine as time goes on.

PLEASE PROVIDE FEEDBACK AFTER EACH PRACTICE: http://www.surveymonkey.com/r/MM4u2

So let’s get started!


FOUNDATIONAL EXERCISES

First you will find ‘The Natural State’ this is the ultimate goal of Qigong, to find ourselves in balance with the ourselves and world around us. Please read this before beginning any exercises.

Click this link: The Natural State

Click the triangle icon on the black bar below to hear an audio recording of The Natural State, (length 12:46).

Audio Player

How to Establish a Practice: How to Set up a Practice

How to incorporate Meditative Movement (Qigong) into your Daily Life: MM in Daily Life

The most basic, and most important, exercises are: Lying Down with Form, Dropping the Weight, Basic Standing, Basic Sitting, and Basic Breathing. Initially, practice them in this order. The single most important is the Shakeout followed by Basic Standing.

SHAKEOUT

Click this link for written instructions: Shakeout

Click the play triangle button on the black bar below to hear an audio recording of The Shakeout (10:31)

Audio Player

MINI SHAKEOUT

Click this link for written instructions: Mini Shakeout

Click the play triangle button on the black bar below to hear an audio recording of The Mini Shakeout (1:16)

Audio Player

SHAKEOUT FROM THE CENTER

Click this link for written instructions:Shakeout form the Center

Click the play triangle icon on the black bar below to hearing an audio recording of the Shakeout from the Center. (8:41)

Audio Player

LYING DOWN WITH FORM

Written instructions click here: Lying Down with Form

Click the triangle icon below to hear an audio recording of Lying Down with Form, (length 12:12)

Audio Player

LYING WITHOUT FORM AND DROPPING THE WEIGHT

Written instructions click here: Dropping the Weight

Click the triangle icon on the black bar below to hear an audio recording of ‘Lying down without Form’ and ‘Dropping the Weight’, (length 9:43)

Audio Player

BASIC STANDING

Written instructions click here: Basic Standing

Click play triangle icon on the black bar below to hear an audio recording of ‘Basic Standing’, (length 5:15)

Audio Player

BASIC SITTING

Written instructions click here:Basic Sitting

Audio coming soon!

BASIC BREATHING

Written instructions click here:Basic Breathing

Click play triangle icon on the black bar below to hear an audio recording of ‘Basic Breathing’, (length 11:14)

Audio Player

PLEASE PROVIDE FEEDBACK AFTER EACH PRACTICE: http://www.surveymonkey.com/r/MM4u2


SUPPLEMENTARY EXERCISES 

STAND/SIT/STAND

Written instructions click here: Stand to Sit

Click the play icon on the black bar below to hear anode recording of ‘Stand/Sit/Stad’, (length 4:31)

Audio Player

FIELD OF AWARENESS

Written instructions click here: Field of Awareness

Click the play triangle icon on the black bar below to hear an audio recording of ‘Field of Awareness’, (length 8:15)

Audio Player

STANDING WITH FORM

Written instructions click here: coming soon!

Click the play triangle icon on the black bar below to hear an audio recording of ‘Standing with Form’.

Audio coming soon!

CREATING BELLY PRESSURE

Written instructions click here: coming soon!

Click the play triangle icon on the black bar below to hear an audio recording of ‘Creating Belly Pressure’.

Audio coming soon!

PLEASE PROVIDE FEEDBACK AFTER EACH PRACTICE: http://www.surveymonkey.com/r/MM4u2


MAINLY FOR THE BREATH 

PATTING AND STROKING

Written instructions click here: Patting and Stroking

Click the triangle icon on the black bar below to hear an audio recording of ‘Patting and Stroking’, (length 10:31).

Audio Player

LUNG VISUALIZATION-coming soon!

HISSING BREATH

Written instructions click here: Coming soon!

Click the triangle icon on the black bar below to hear an audio recording of ‘Hissing Breath’, (length 9:40).

Audio Player

VOCALIZATION-coming soon!

PLEASE PROVIDE FEEDBACK AFTER EACH PRACTICE: http://www.surveymonkey.com/r/MM4u2

MOVING EXERCISES

HOW TO DO QI MOVEMENTS:

Written instructions click here: How to Do Qi Movements

Click the triangle icon on the black bar below to hear an audio recording of “How to do Qi Movements”, (length 9:05).

Audio Player

DRAWING DOWN

Written instructions click here: Drawing Down the Heavens

Click the triangle icon on the black bar below to hear an audio recording of ‘Drawing Down’, (length 4:46).

Audio Player

EMBRACE THE EARTH

Written instructions click here: Embracing the Earth

Click the triangle icon on the black bar below to hear an audio recording of ‘Embracing the Earth’, (length 2:56).

Audio Player

PUSHING AWAY

Written instructions click here: Pushing Away

Click the triangle icon on the black bar below to hear an audio recording of ‘Pushing Away’, (length 4:10).

Audio Player

GATHERING IN

Written instructions click here: Gathering In

Click the triangle icon on the black bar below to hear an audio recording of ‘Gathering in’, (length 3:07).

Audio Player


HOLDING THE BALL-coming soon!

PLEASE PROVIDE FEEDBACK AFTER EACH PRACTICE: http://www.surveymonkey.com/r/MM4u2

ADVANCED EXERCISES

SENSING THE BODY-coming soon!
GUIDING ENERGY-coming soon!