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
  • Swinging Chakra Balance (20 mins)

    Swinging arms and spinal twisting to lift your spirit and leave you feeling relaxed, limber and at ease. Journey through Chakra areas and associated physical and emotional connections. Strengthen Mingmen 'gate of fire' as you connect to 'root', Dantian, solar plexus, heart and throat. Plenty of a...

  • Slow Flowing Yin (21 mins)

    Nourish and restore the yin of the spleen, liver, and kidneys with this slow and mindful practice. Join Jeff on a snowy day and allow yourself to slow down. Extend awareness from the centre of your body to your fingertips and toes. Unwind from the hustle and bustle and feel your mind settle. Embr...

  • Release Internal Resistance (19 mins)

    Are you trying to make a change in your life? Get ready to set your intention, release old thought patterns, and move beyond. Combine Qigong, EFT tapping, and intention to release any internal resistance that may be holding you back. This gentle practice will help you release anything you are rea...

  • Classic 18 Minute Routine (18 mins)

    The "Classic 18 Minute" is where it all began! This routine has been practiced by many people all around the world and was the first one ever filmed (produced on DVD back in the day!). Here it is re-done in an old growth forest. An excellent routine for daily practice to circulate Qi in all merid...

  • Fully Flowing Sitting Routine (46 mins)

    Strengthen and move through Five Elements - Metal, Earth, Wood, Water and Fire with this flowing routine - all while in a seated position. Join Jeff in the lush, moss covered forest as you move and build your Qi! Increase circulation in the shoulders, neck, middle, and upper back through a series...

  • Embracing Heart (34 mins)

    An intermediate practice to cultivate stillness, clarity, and tranquility with a range of dynamic movements such as Cleansing the Qi, Tiger Grasps Prey, Cloud Hands and Pointing at the Stars. Connect with the feelings of your heart, body and mind as you embark on a journey that culminates with th...

  • Simplici-Qi Daily Practice (28 mins)

    A refreshing routine in the midst of a lush forest. Feel grounded in the earth while your upper body is connected to the sky. Simple movements with powerful effects on hip, knee and ankle stability. Improve balance and coordination with side steps and contra-lateral movements as you gracefully sh...

  • Sending Light (33 mins)

    Connect to kindness and compassion as you embark on a complete Five Element balancing routine. Send vibrant positive light to areas of your body that may need it. Naturally come into balance as you visualize warm, healing energy. Move through each of the five elements: Wood, Fire, Metal, Earth an...

  • Simple Mindful Breathing (20 mins)

    Mindfulness is the practice of being present in the 'here and now'. Watch the intro to this practice here: https://qigongforvitality.vhx.tv/the-universi-qi/videos/simple-mindful-breathing-intro-4-mins This routine is a form of mindfulness practice designed to quiet the thoughts and bring you into...

  • Mindfulness Qigong (20 mins)

    Be present, attentive, and mindful with this simple routine. Connecting with Dan Tian, Yong Quan, and Bai hui will leave you feeling grounded, rooted, and mentally uplifted. Excellent for a mid-day pick up or a morning routine. While the exercises are simple, maintaining mindfulness throughout th...

  • Daymaker (48 mins)

    Feel a sense of harmony and total balance with "Daymaker!" This routine will help strengthen all 5 elements - Earth, Fire, Water, Metal, and Wood and will leave you feeling grounded and rooted, as well as energized and full of vitality! A very complete routine, excellent for daily practice. This ...

  • Immuni Qi (41 mins)

    A routine to unite us in resilience and strength! Qigong to help keep your immune system, lungs, respiratory system and resilience strong. Feel your wei qi expand with each inhalation. Light stomach massage, tapping along lung meridian and acupressure on immune points - Hegu (LI4), Fengchi (GB 20...

  • Return to Centre (32 mins)

    See the “Introduction to Return to Centre Routine” where Jeff explains the concept for this practice: https://qigongforvitality.vhx.tv/the-universi-qi/videos/intro-to-return-to-centre-routine-3-mins Imagine a tree blowing in the wind. If the tree has strong roots, it will be stable. When the wind...

  • Stability (31 mins)

    Feel strong, grounded, and stable! This is a practice that strengthens the legs, hips, back, core muscles, and helps the qi flow smoothly through all the meridians in the lower body. Movements are slightly faster and will give your body a good workout! Includes exercises that can strengthen the s...

  • Big Bear (22 mins)

    Feel in harmony with nature and discover the energy of 'Big Bear.' An empowering routine that will leave you feeling connected to the natural world around you and your own inner strength. This routine features the Big Bear Swaying exercise, that invigorates the qi and relaxes the neck and back. J...

  • Move Lower Heaven (20 min)

    Dan Tian or "Lower Heaven" is an important energy centre of the body a few inches below the belly button. When 'lower heaven' is strong you will have good energy, a clear mind, and a strong immune system. A strong Dan Tian will allow for increased benefit from your Qigong practice. Join Jeff in a...

  • Water Dragon (34 mins)

    Strengthen Water element with this refreshing practice. Movements such as Water Horse Stance, Rowing the Boat, Embrace Lotus, and Swimming Dragon series (variations of Swimming Dragon) strengthen the Kidney energy. Throughout the routine you will bring your awareness to the Kidney shu point with ...

  • 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.' Feel clear minded, energized, and tranquil. Bai Hui, located on the top of the head, has been used for health and spiritual purposes for thousands of years. Bai Hui means "100 meeting points" where six Yang channels and the Du meridian meet on the c...

  • Reel-ly Nice Qigong (40 mins)

    Based on the practice of "Silk Reeling" - a graceful circular movement that will help unlock the joints and soft tissue while moving the Qi smoothly throughout the body.
    You can watch a short intro to the practice here: https://qigongforvitality.vhx.tv/the-universi-qi/videos/introduction-to-the-...