Long Practices

Long Practices

A collection of routines that are over 15 minutes to get you feeling your very best! Enjoy!

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Long Practices
  • Take Flight (45 mins)

    Spread your wings and feel your spirit soar as you stretch your arms to the sky. Embrace physical and mental strength. A blend of upward movement, like a flying bird, balanced by grounded "Buddha Stomp" and gentle bouncing. You will build strength and improve flexibility in the upper body. Moveme...

  • Circular Flow (20 mins)

    Feel your body and muscles relax with Circular Flow. Movements are "circular," gentle and particularly helpful for softening tightness in the joints and fascia, while encouraging smooth qi flow through the meridians. Beneficial for the liver, the heart, and sanjiao system; improves cognition and ...

  • Embrace Lotus (34 mins)

    Calm, nourish, and heal your heart and Shen with this gentle sitting Qigong practice. Be sure to watch the Intro video first: https://qigongforvitality.vhx.tv/the-universi-qi/videos/embrace-lotus-intro-8m.
    The lotus represents a flower so beautiful that grows from the muddy water. When we have...

  • Peaceful Shen (25 mins)

    Restore heart, Shen and Spirit as you practice with Jeff in a meadow of Camas flowers. **Be sure to watch the Intro video first which can be found in the Universi-Qi section: https://qigongforvitality.vhx.tv/videos/peaceful-shen-intro. This routine promotes a peaceful state by strengthening the h...

  • Flow (27 mins)

    Let the river wash away your worries. Includes exercises such as Big Bear, Big Circle, Cloud Hands, Brush Knee and Twist, Drawing the Bow and Clearing the Dantian. Movements strengthen the Liver, Gallbladder, and Spleen in TCM, and open the chest, lungs, and mid back. Your mind will feel clear, c...

  • Cleansing the Bai Hui (45 mins)

    Stimulate, cleanse, and energize your Bai Hui point and feel clear minded, energized, and tranquil!
    The Bai Hui point, located on the top of the head, has been used for health and wellness reasons, as well as spiritual purposes for thousands of years.
    Bai Hui means "100 meeting points" where 6 ...

  • Reel-ly Nice Qigong (40 mins)

    This Qigong routine is based on the practice of "Silk Reeling" - a graceful circular movement that will help unlock the joints and soft tissue, and help the qi move smoothly throughout the entire body.
    You can watch a short intro to the practice here:
    https://qigongforvitality.vhx.tv/the-univer...

  • Release (25 mins)

    Feeling tense or tightly wound? Release and let go. Join Jeff at the base of this glacier fed lake on a magically still morning. 'Clearing the Ren' will have you feeling relaxed, open, and revitalized! Clear stagnation from the upper body, chest and back as you release!

  • Rise and Shine! (1 hour)

    Rise and shine with this early morning routine! Qigong with positive affirmations and lots of bouncing and swinging arm exercises. A brisk routine that will make you feel alive! Watch as the sun rises throughout this practice. Filmed in the early morning on Mount Tolmie.

  • Resilient (27 mins)

    Build your immunity, lung energy, and resilience with this routine in the middle of scenic Stanley park in Vancouver, BC. This practice features stimulation of acupressure point Lung 1 (Zhong fu) or 'Central Palace,' an excellent point for increasing lung qi. Along with the Canada geese, mountai...

  • Open to the Horizon (27 mins)

    Open yourself to the horizon and welcome a new day with this inviting routine! Follow along as Jeff guides you through 'Parting Horse's Mane' in a slow and methodical method culminating with a beautiful contra-lateral sequence that awakens the brain and improves balance and coordination. You will...

  • Cultivate - Seated Routine (17 mins)

    Sit with Jeff on this rock above the city and cultivate your energy! Feel energy flow down from the sky and into your body. A wonderful "moving meditation" in a seated position that will consolidate Qi and leave you feeling strong - both physically and mentally. An excellent routine for days when...

  • May the Fourth Be With You :) (24 min)

    Connect and harmonize with your own internal rhythm in this Qigong practice! **If you haven't seen it yet, be sure to watch the introduction video to this routine found here:
    https://qigongforvitality.vhx.tv/the-universi-qi/videos/new-practice-intro
    In this routine you will tune in to your own ...

  • Inner Stillness (17 mins)

    Inner Stillness is a horse stance practice that helps you find a sense of peace, strength, and stillness. Time seems to pass quickly as you move through various horse stances and the stepping exercises. Feel the qi from the earth get drawn up the feet and the energy flow down from the sky. Jeff g...

  • 18 Forms - Shibashi (38 mins)

    The 18 Forms, or Shibashi, is a popular Qigong form practiced by millions of people around the world. Based on the gentle movements of Yang style Tai Chi, professor Lin Hou Sheng compiled 18 movements to create this routine that is ideal to practice daily to maintain good qi circulation and a str...

  • Grounded (45 mins)

    Rooted and centered. Feel grounded and strong both mentally and physically. Visualize a giant Oak tree with roots deep into the earth providing a solid foundation. You can handle anything! Re-energize as you draw energy into the body and down the legs. Recharge and take in the beauty of the Camas...

  • Move Mountains Qi Gong (41 mins)

    A longer practice that will leave you feeling strong, stable, and ready to face anything! This is a progressive practice, meaning that it may be challenging at first but over time your shoulders, back, and legs will become stronger and this routine will become very energizing, perfect for startin...

  • Silent Qigong Push Routine (16 min)

    A silent, music-only version of one of Jeff's most popular videos on YouTube - 'Qigong for Anxiety.' Follow along and get into your own groove. Find your 'flow state' as you breathe deep and coordinate breath with movement. Notice how your day gets better after this routine - like pushing the 're...

  • Sleep Routine with Acupressure (18 mins)

    Sleep well with this peaceful routine. Let go of any tension, worries or excess thoughts.Follow along and use the following acupressure points to enhance the effect: Taiyang, Neiguan (PC6), Shenmen (HT7), Fengchi (GB 20), and Anmian. Enjoy an evening by the sea as gulls glide by and the sky turn...

  • Qigong for Harmony (22 mins)

    Bring yourself back to homeostasis with this wonderful routine to balance and harmonize the body. Starts with a gentle warm-up and moves into a series of exercises to balance energy in the body. Some exercises are meant to 'move' or clear excess/stagnant Qi while others are meant to 'build' Qi. J...

  • Gentle Yang Qigong (18 mins)

    Build Yang energy in a calm and gentle way. Exercises are done in a very slow manner and with focused intention. Simple movements when done slowly have a stronger effect. Most routines to build Yang are more vigorous, but this one is gentle and calm. Keep your pace very slow and your feet grounde...

  • Release the Upper Gate (28 mins)

    A 'functional' routine designed for relief and prevention of neck tension. This is more of a 'problem-solving' video for those who sit at a desk for long periods of time and then notice tension in their neck. If you suffer from neck tension due to forward-head posture, then you'll find this extre...

  • Sleep Qi Gong (19 mins)

    A night time routine perfect before bed to help you wind down and fall asleep. It helps to clear the mind in preparation for a good night's sleep. Jeff includes three helpful acupressure points to enhance the effect of this routine. The movements activate the Heart, Pericardium, Kidney and San Ji...

  • Qigong for Water Element and Kidney Energy (28 mins)

    Strengthen the water element and kidney energy in TCM. Movements to tonify Yang energy and activate Ming Men and Dan Tian. A powerful routine that stimulates ALL meridians in the body. It's best to do this one in the morning or mid afternoon as you will feel energized and invigorated afterwards. ...