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Home > New Qi Gong Products > Exercise to Heal: Full Body Shape-Up with Karen Holden

Exercise to Heal: Full Body Shape-Up with Karen Holden

Exercise to Heal: Full Body Shape-Up with Karen Holden
Price: $20.00
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Hosted by Karen Holden in a tranquil, lush Japanese garden, this routine includes exercises from eastern and western disciplines of fitness, qi gong, tai chi, and yoga.  This Full Body Shape-Up program is designed to renew body, mind, and spirit, through a powerful combination of stretching, strength, and cardiovascular training. Stretching keeps the body flexible and relaxed, enabling us to move with greater freedom and less effort.  Strength exercises improve balance, protect the organs, increase metabolism, and build bones.  Cardiovascular training ensures heart health, builds endurance, and contributes to longevity.  This program includes a unique combination of exercises designed to achieve all of these important benefits. Performed regularly, the exercises in this program will help improve health, increase vitality, and slow the aging process.

Routine Approx. 59 Minutes

Click here to View the Exercise To Heal Full Body Shape-Up Pocket Routine Guide Back Page

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the Pocket Routine Guide PDF
(requires Adobe Acrobat)

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Exercise To Heal:™ Full Body Shape-Up

Sequence of Movements

Creative Tai Chi

  1. Deep Abdominal Breathing
       Releases tension and stress. Prepares the muscles for exercise
       and strengthening.
  2. Lung Qi Gong
       Infuses the lungs and organs with energy and vitality.
  3. Foot- and Ankle-Circles
       Improves circulation and flexibility in the feet, ankles, and ankle joints.
  4. Knee-Circles
       Improves circulation and flexibility in the knees, ankles, feet, and legs.
  5. Hip-Circles
       Warms up the low back, hips, knees, ankles, feet, and core.
  6. Shoulder-Circles
       Warms up the upper spine.
  7. Squat with Spinal Rotation (Alternating)
       Improves flexibility in the upper body.
  8. Arm-Spirals with Side-to-Side Knee-Bends
       Stretches the arms, shoulders, and spine.
  9. Wu Qi Arms up/Arms Down
       Brings energy and power to the body.
  10. Twist Side-to-Side
       Improves upper body flexibility.
  11. Side-to-Side with Hands Up and Cloudy Hands
       Gathers in positive energy and intention. Clears negative
       energy and limitations.
  12. Qi Ball
       Focuses the life-force energy in your mind and body.
  13. Palms Together, Arms Up Then Circle Out
       Focuses and gathers life-force energy to the heart center.

Aerobics (Repeat each exercise 4 to 8 times and entire sequence 3 times)

Helps to improve cardiovascular health. Builds and tones key muscle groups vital to balance and flexibility.

  1. March in Place for 8 Steps then do 4 Heel-Lifts
  2. March 8 Steps Forward and 8 Steps Backward
  3. March 3 Steps Forward / 3 Steps Backward with Toe-Taps
       Strengthens core muscles and improves coordination.
  4. March 3 Steps Forward / 3 Steps Backward with Knee-Lifts
  5. March 3 Steps Forward / Backward with Knee-Lifts and Punches
  6. Step Side-to-Side with Toe-Taps
       Lateral movements improve hip flexibility and balance.
  7. Step Side-to-Side with Toe-Taps and Arm-Circles
       Arm-circles increase the heart-rate.
  8. Step Side-to-Side with Hamstring-Curls
       Strengthens the back of the legs.
  9. Alternating Heal-Taps to Front
       Stretches the calves.
  10. Alternating Toe-Taps to Front
  11. Alternating Toe-Taps Side-to-Side with Arm-Extensions
  12. Alternating Toe-Taps to the Rear with Arm-Extensions
  13. Toe-Taps - Front, Side, Back, Together - Alternating Sides
  14. Toe-Taps - Front, Side, Back, Together - Add Arms
       Keeps feet, legs, hips, arms, and shoulders strong and flexible.

Strengthen & Stretch

  1. Squats
       Strengthens the lower back, thigh, gluteal, and hamstring muscles.
  2. Rows - Add Squat
       Strengthens the back, thigh, gluteal, and hamstring muscles.
  3. Dead Lifts
       Stretches and strengthens the back of the legs.
  4. Chest-Press, Squeeze Arms Together
       Strengthens the pectorals.
  5. Chest-Press with Pulse
       Strengthens the pectorals.
  6. Lunges - Hands on Hips - Left Leg then Right Leg
       Stretches the hip flexors and strengthens the thighs and gluteals.
  7. Bicep-Curls
       Builds strength in the biceps.
  8. Tricep-Kickbacks
       Builds strength in the triceps.
  9. Shoulder-Press
       Improves strength and flexibility in the shoulders.
  10. Forward Bend with Arm-Circles
       Stretches and relaxes the arms, shoulders, and back.
  11. External Press Arm-Rotation
       Strengthens rotator cuff muscles.
  12. Internal Press Arm-Rotation
       Strengthens rotator cuff muscles.
  13. Forward Bend with Arm-Circles
       Releases tension in the arms, shoulders and back.
  14. Half Sun-Salutation Stretch-Flow
       Stretches the spine, arms, and legs.
  15. Forward Bend, Chest, Shoulder, and Bicep-Stretches with Variations
       Opens the chest, lengthens the upper arm muscles, and stretches
       the hamstrings.
  16. Side- and Tricep-Stretch Sequence: Right Side then Left Side
       Stretches the side, upper back, shoulders, and triceps.
  17. Modified Warrior One Calf-Stretch: Right Side then Left Side
       Stretches the calf muscles and achilles tendons.
  18. Centering
       Collects and focuses life-force energy.
  19. Bamboo in the Wind
       Grounds, centers, and connects mind and body.

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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