Lesson 1
Lifestyle Modifications
In this lesson, we explore simple lifestyle adjustments that can help reduce tension in the back, neck, and shoulders. Small changes in posture, daily habits, and how we move throughout the day can make a meaningful difference in preventing strain and supporting long-term comfort.
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Lesson 2
Standing Posture
In this lesson, you’ll learn a simple and balanced standing posture that supports the spine and allows the body to relax while remaining upright. This foundational position helps create stability, improve alignment, and prepare the body for Qi Gong movement by encouraging natural breathing and relaxed awareness.
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Lesson 3
4 Essential Standing Back Movements
In this lesson, you’ll learn four simple Qi Gong movements designed to gently mobilize the back and improve circulation through the spine. These movements help release stiffness, support posture, and bring greater ease to the upper body. Practiced slowly and with the breath, they offer a safe and effective way to care for your back.
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Lesson 4
Using The Breath To Release Back Tension
In this lesson, you will explore how the breath can help soften and release tension in the back. By bringing gentle awareness to the breath and the areas of tightness in the body, you can encourage relaxation, improve circulation, and support the natural release of held tension.
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Lesson 5
Shoulder Mobility
In this standing Qi Gong practice, you will explore gentle movements that help improve mobility in the shoulders while supporting the upper back and neck. Moving slowly with the breath helps release stiffness, encourages circulation, and brings greater ease to the shoulder joints.
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Lesson 6
Sitting Posture
In this lesson, you will learn a simple seated posture that supports the spine while allowing the body to relax. This position helps reduce strain on the back and shoulders, encourages natural breathing, and creates a stable foundation for seated Qi Gong and meditation practices.
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Lesson 7
Sitting Movements For Neck And Shoulders
In this seated Qi Gong practice, you will explore gentle movements to release tension in the neck and shoulders. Moving slowly with awareness and the breath helps improve mobility, encourage circulation, and bring greater ease to areas where we often hold stress.
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Lesson 8
Connecting With The Breath
In this lying down practice, you will gently bring awareness to the natural rhythm of your breath. This simple exercise helps the body relax, encourages deeper breathing, and creates a foundation for releasing tension and calming the nervous system.
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Lesson 9
Congratulations | Going Forward
Congratulations on completing this course. You now have a collection of simple Qi Gong practices to help release tension, support your spine, and bring more ease to your back, neck, and shoulders. Continue returning to the movements, breath practices, and lifestyle guidance as part of your routine, allowing small and consistent practice to support long-term comfort and well-being.
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