Lektion 1
Welcome | Course Overview
In this lesson, Michael introduces the intention behind the course and how Qi Gong can support the body before and after exercise. You will learn how simple warm-up movements help prepare the joints and muscles for activity, while cool-down practices support recovery and relaxation. This overview will help you understand how to use the sessions in a way that best supports your fitness routine and overall well being.
Lektion 2
Why Pre And Post Practices Matter
In this lesson, Michael explains why preparing the body before exercise and allowing time for recovery afterward are essential parts of a healthy fitness routine. Gentle Qi Gong movements can help activate the joints, muscles, and breath before activity, reducing the risk of strain or injury. After exercise, slower movements and meditation practices help release tension, calm the nervous system, and support the body’s natural recovery process.
Lektion 3
Pre Exercise Warm Up | S Series Beginner
This session offers a gentle Qi Gong warm-up designed to prepare the body before exercise. The movements gradually activate the joints, muscles, and breath, helping improve circulation and mobility while reducing the risk of strain or injury. This beginner-friendly sequence is ideal before activities such as strength training, yoga, running, or any form of physical movement.
Lektion 4
Pre Exercise Warm Up | S Series Advanced
This dynamic Qi Gong warm-up is designed to prepare the body for exercise through a slightly more active sequence of movements. The flow helps open the joints, activate the muscles, and encourage smooth, coordinated movement throughout the body. Practicing this sequence before physical activity can help improve mobility, increase circulation, and reduce the risk of strain or injury.
Lektion 5
Post Exercise Movement | Lying Down
This lying down Qi Gong sequence helps the body unwind after physical activity. Gentle movements combined with relaxed breathing allow the muscles and joints to release tension while supporting circulation and recovery. Practicing this sequence after exercise can help reduce stiffness, ease fatigue, and bring the body back to a calm and balanced state.
Lektion 6
Post Exercise Movement | Sitting For Back Neck And Shoulders
This seated Qi Gong sequence focuses on releasing tension in the back, neck, and shoulders after physical activity. Gentle movements combined with relaxed breathing help loosen areas that often become tight during exercise or daily movement. This practice supports mobility in the upper body while allowing the body to gradually settle and transition into recovery.
Lektion 7
Post Exercise Meditation | Earth Descent
This guided meditation invites you to settle deeply into rest after physical activity. Using the Earth Descent method, you’ll gently guide your awareness through the body, allowing layers of tension to soften and dissolve. The practice supports deep relaxation, nervous system recovery, and a grounded sense of calm after movement.
Lektion 8
Congratulations | Going Forward
Congratulations on completing the course. By practicing these simple Qi Gong warm-ups, movements, and meditations, you now have practical tools to help your body prepare for activity and recover afterward. You can return to these practices anytime before or after exercise to support flexibility, reduce tension, and maintain balanced energy. With regular practice, these small routines can become a natural part of how you care for your body and move through your day.
