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Home > Qi Gong DVDs > Exercise to Heal: Stand Up & Stretch with Karen Holden

Exercise to Heal: Stand Up & Stretch with Karen Holden

Exercise to Heal: Stand Up & Stretch with Karen Holden
Price: $20.00
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Click here to read the Sequence of Movements

Stretching is one of the best things we can do for our minds, bodies, and spirits. In this DVD, set in a lovely Japanese garden, host Karen Holden guides viewers through a gentle routine of standing stretches designed to clear tension and increase flexibility. The standing stretches in this DVD complement the seated stretches in Exercise To Heal’s floor stretching program (Exercise To Heal™: Stretching with Karen Holden). Regular stretching relaxes the muscles and ligaments, increases freedom of movement, and improves overall vitality and well-being. Join Karen Holden in this program, and start feeling more flexible and free today.

Routine Approx. 35 Minutes

Click here to View the Exercise To Heal Stand Up & Stretch Routine Pocket Routine Guide Back Page
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the Pocket Routine Guide PDF

(requires Adobe Acrobat)

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Exercise To Heal:™ Stand Up & Stretch

Sequence of Movements

  1. Standing Meditation
       Clears the mind to prepare the body for the program.
  2. Abdominal Breathing
       Creates a relaxed intensity for the stretching routine.
  3. Bouncing and Shaking
       Loosens and warms up the body and gets the circulation
       flowing. Releases tension.
  4. Lung Qi Gong
       Circulates energy into the lungs and organs. Helps to
       improve vitality.
  5. Standing Spinal-Twists
       Enlivens and loosens the spine and calms the nervous system.
  6. Heel-Lifts
       Improves balance, agility, and ankle strength.
  7. Toe-Lifts
       Strengthens and stretches the lower legs.
  8. Knee-Lifts
       Stretches the hips, strengthens the thighs, and improves balance.
  9. Straight Leg-Lifts
       Stretches the hips, strengthens the thighs, and improves balance.
  10. Side Leg-Lifts
       Improves balance and core stability while strengthening the
       hips and thighs.
  11. Alternating Heel-Lifts
       Builds strength in the legs. Improves balance and flexibility.
  12. Leg-Swings with Toes flexed
       Helps keep the hips flexible; stretches and strengthens
       the leg muscles.
  13. Bend and Straighten in Lunge
       Stretches and strengthens the leg and foot muscles.
  14. Forward Bend
       Stretches the hamstrings and lower back.
  15. Forward Bend with Bent-Knee Twist
       Stretches the hamstrings and lower back muscles.
  16. Forward Bend with Feet Apart
       Stretches the hamstrings.
  17. Bent-Knee Side Stretch
       Stretches and strengthens the inner and outer thighs.
  18. Standing Hamstring Stretch - Toes Up, Then Down
       Stretches the hamstring, lower leg, and upper thigh muscles.
  19. Shoulder-Drops
       Relieves tension in the shoulders and neck.
  20. Head Up, Down, Right, Left - with Centering
       Stretches the neck muscles.
  21. Arms Reach Back, Palms Turn Up
       Stretches the biceps and chest.
  22. Crane-Hands Stretch with Neck Rolls
       Releases tension from the neck; improves range of motion.
  23. Rounded Back, Arms To Front
       Stretches the back of the shoulders.
  24. Crossed-Wrist Arm Rotation
       Stretches hands, forearms, and upper back.
  25. Eagle Pose
       Stretches the shoulders.
  26. Seated Bent-Knee Stretches
       Stretches the hips, legs, and inner-thigh.
  27. Visualization and Final Meditation
       Relaxes and centers the mind, body, and spirit.

QiGong (pronounced "chee gong" and alternatively spelled as "qigong," "qi gong," or "chi kung") is sometimes called “the new yoga” - but the practice dates back thousands of years to ancient China.

The word “qi” (or “chi”) means “life force” or "vital energy of the body," and “gong” means accomplishment or skill that is cultivated through steady practice. Qi Gong is specifically designed to cultivate the body's vital energy, using it to heal and strengthen every system throughout the body. Thus, qi gong means “cultivating energy,” and it involves working with energy to strengthen and cleanse the body. Using these Qi Gong DVDs, CDs, and videos will improve your relaxation, reduce pain, and improve your health.

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