Move Timer

00:00

Routine Length

Move

Blend of Chinese, Tibetan & Modern Practices

Total Time: Express 19-23 min | Full 27-39 min

PHASE 1: WAKE UP (4-5 minutes)

Purpose: Activate circulation and wake up the nervous system

1. Gentle Bouncing & Shaking - 2 minutes
Bounce lightly on your toes, let your whole body shake loose. Imagine shaking off sleep and stagnant energy. From Qigong "shaking the tree" practice.
2. Energy Point Tapping - 2-3 minutes
Gently tap each area 9 times with cupped hand: Inner elbow crease (heart energy), Armpit hollow (lung/heart energy), Groin crease (liver/spleen energy), Back of knee (kidney/bladder energy). Traditional Chinese Medicine for activating energy flow.

PHASE 2: MOBILIZE (8-10 minutes)

Purpose: Mobilize joints and increase range of motion

3. Arm Swings - 1 minute
Forward and backward: 30 seconds each. Keep movements smooth and controlled.
4. Cross-Body Arm Swings - 1 minute
Swing arms across your body. Let your torso gently twist.
5. Trunk Twists - 1 minute
Hands on hips, twist side to side. Keep hips stable, arms loose.
6. Body Waves - 1-2 minutes
Create a wave through your spine. Start from tailbone, flow up to head. Key Qigong movement for spinal health.
7. Hip Circles ("Gold Swings") - 1-2 minutes
Circle hips like figure-8s. Loosen lower back and hip joints. Traditional hip mobility practice.
8. Arm Loosening ("Dead Arms") - 1 minute
Let arms hang heavy and loose. Shake out all shoulder tension.

PHASE 3: ACTIVATE (9-13 minutes)

Purpose: Engage major muscle groups and build energy

9. Marching with Knee Slaps - 1-2 minutes
March in place, slap knees with opposite hands. Focus on coordination and steady rhythm.
10. Back Heel Taps - 1 minute
Kick heel back toward glutes, tap with hand. Targets hamstrings and balance.
11. Front Heel Taps - 1 minute
Lift leg forward, tap heel with opposite hand. Dynamic hamstring stretch.
12. Squats - 2 minutes
10-15 slow, controlled squats. Rest and repeat if needed.
13. Elbow to Knee - 1-2 minutes
Standing crunches, opposite elbow to knee. Engages core and improves coordination.
14. Step Jacks - 1-2 minutes
Step out and raise arms (no jumping). Full-body cardio movement.
15. Shadow Boxing - 1-2 minutes
Light punches with torso rotation. Great for energy and stress release.

PHASE 4: SETTLE (8-10 minutes)

Purpose: Settle energy and prepare for the day

16. Cool-Down Stretches - 6-7 minutes
Calf Stretch: Step back, keep heel down (60 sec total, alternate)
Standing Quad Stretch: Pull heel to glutes (60 sec total, alternate)
Standing Knee-to-Chest: Pull knee up to chest (60 sec total, alternate)
Neck Stretch: Gentle side-to-side and forward (60 sec total)
Cross-Body Arm Stretch: Pull arm across chest (60 sec total, alternate)
Hand Behind Back Stretch: Reach up and down behind back (60 sec total, alternate)
Overhead Hand Clasp Stretch: Clasp hands overhead, lean side to side (60 sec total)
17. Mindful Breathing - 2-3 minutes
Stand or sit comfortably. Deep belly breathing. Set intention for your day. Integrates all energy work.

Quick Reference

EXPRESS VERSION (19-23 min):

  • Bouncing & Tapping: 3 min total
  • Mobilize: 5-6 min (30-45 sec each)
  • Activate: 5-6 min (30-60 sec each)
  • Settle: 6-8 min (stretches at 30 sec total, 2 min breathing)

FULL VERSION (27-39 min):

All exercises with complete timing as listed above