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
  • Bone Marrow and Brain Washing Qigong (20 mins)

    The classic "Bone and Marrow Washing" Qigong practice that was presented in the September 2021 "live" Qi Chat. You can watch the full length Qi Chat here: https://qigongforvitality.vhx.tv/videos/sept-qi-chat-bone-marrow-washing-qigong-85-mins

  • Midday Shibashi -15 (15 mins)

    Come alive with this mid-day "re-set." Take in the energy of the majestic forest as you release tension and refresh the mind with Shibashi -15. Each exercise is practiced five times and will give your an afternoon boost to replenish body and mind. Get ready to restore and re-set. For a short int...

  • Strong and Stable (31 mins)

    Strengthen your legs, feet, and hips with this practice as the sun sets in a grassy seaside meadow.
    This practice will help develop stability and foundational strength in the lower body which is beneficial in Qigong practice, and in every day life.

  • Cleansing and Clearing (16 mins)

    A well balanced practice to help release 'negative energy' (stagnant Qi) and foster a state of Flow and "Wu Wei." This is the practice Jeff presented in the "live" Qi Chat from July. - Episode # 28. Take a deep breath and return to a state of balance.

  • Circular Serenity (26 mins)

    Find serenity with graceful circular movements as you connect to the world around you. Notice a sense of flow with Nine Circles - Middle to Lower Heaven, Smiling Shen to the Horizon, and Two Wind Gusts to the Ears. This mindful practice will leave you feeling engaged and present. Enjoy some new m...

  • Nourish Ren (28 mins)

    An exquisite combination of circular movements, abdominal massage, Swimming Dragon and healing sounds to encourage smooth digestion and balanced hormones. Gentle pummeling, light tapping and Dantian breathing will move Qi and promote a strong and rooted Shen. Nourish your Ren meridian, stomach, s...

  • Clarity (28 mins)

    Find clarity as you nourish your eyes and vision. Gentle acupressure to relax eyes, face and head combined with body movements to circulate Qi through the liver, kidneys and mingmen. Find insight in your everyday life! Please watch the introduction video to learn about the movement called "Sweepi...

  • 7 Movements of Qigong Practice (19 mins)

    Engage your body through the seven core movements as presented in the May "Live" Qi Chat Episode #26. Connect with your body as you sink into each movement. For the full-length deeper explanation, watch the Qi Chat here: https://qigongforvitality.vhx.tv/videos/may-qi-chat-90-mins. Connect with yo...

  • Yin Yang Balance (35 mins)

    Balance Yin and Yang through all meridians and internal organs. Harmonize meridians of the arms and legs to increase circulation around Mingmen and Dantian. An excellent practice for grounding energy, balancing hormones (for both women and men) and connecting with your root. Join Jeff and Penny (...

  • 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...