This is a set of Qi Gong movements aimed at releasing tension and strengthening the muscles around the lower back. It takes approximately 8 minutes to complete and can be repeated 2 or more times to achieve a longer practice session.

Stop immediately if you begin to feel any pain while practicing.

Start with you feet about shoulder-width apart or slightly wider, with toes pointing forward and weight evenly balanced on both feet.

Generally, rise up as you breathe in and sink down into the knees as you breathe out. Keep you body upright and back straight, and avoid bending forwards or backwards.

The movements are listed below:

  1. Raise the arms
  2. Open the chest
  3. Press to the chest
  4. Yellow dragon pushes out with claws
  5. Part the clouds
  6. Row the boat
  7. Shoulder rolls
  8. Embracing the moon
  9. Wild goose flying
  10. Balance the Qi


First in a series of exercise videos for the relief of lower back pain.


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