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Home > Qi Gong DVDs > Qi Gong for Deep Sleep

Qi Gong for Deep Sleep

Qi Gong for Deep Sleep
Price: $20.00
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Select to View the Qi Gong Deep Sleep Pocket Routine Guide
Click here to read the Sequence of Movements

A good night's sleep is magic.  It transforms fatigue into vitality, emotional stress into inspiration, and mental turbulence into clarity and focus. In this routine, Host and Master Qi Gong Instructor Lee Holden helps viewers transition from a hectic day, letting go of daily stress and replacing that tension with relaxation, tranquility, and inner peace. 

This 42 minute Qi Gong routine offers a practical, easy way to clear emotional stress and physical tension -- and transition into a deep restful sleep. The first part of the routine focuses on opening the lungs and deepening the breath.  This will balance your nervous system and help transform stress into an inner calm.  Next, we focus on neck, shoulder, and upper back stretches to release chronic tension and unconscious tightness.  The routine progresses into rhythmic, flowing movements that infuse the body with relaxing energy and settle emotional turbulence.  At the end of the routine, Holden has included a special floor routine for insomnia.

Routine Approx. 42 minutes
Bonus Material Approx. 12 minutes
(Floor routine good for insomnia)

Click here to View the Qi Gong Deep Sleep Pocket Routine Guide Back Page

Click here to download
the Pocket Routine Guide PDF

(requires Adobe Acrobat)

A screen shot from Qi Gong Deep Sleep A screen shot from Qi Gong Deep Sleep A screen shot from Qi Gong Deep Sleep

Qi Gong: Deep Sleep™

Sequence of Movements

  1. Deep Breathing
        Brings vital energy into the whole body.
  2. Deep Abdominal Breathing
        First step in revitalizing energy and clearing stress and tension
       from the day.
  3. The Cleansing Breath
        Clears stress and tension.
  4. Bear Swimming - Arms Forward/Reverse
        Stimulates the flow of energy from the lungs and heart through the
       muscles of the neck and shoulders.
  5. Bear Swimming - Arms Up/Down
        Opens the lungs in an upward direction; stretches tendons and
       muscles through the neck and shoulders.
  6. Side Arm Spirals, Neck Roll and Stretch
        Releases tension from neck, shoulder, and upper back area.
  7. Qi Clearing - Swing Arms Right and Left
        Releases stagnant energy from the day.
  8. Shoulder Shrug (Letting Go)
        Opens the shoulders and releases tension from upper back and neck.
  9. Shoulder Circles - Forward/Reverse
        (Oiling the Shoulders) Helps fluid move into the shoulder joints.
  10. Hold Kidneys, Neck Stretch and Roll
        (Crane Neck) Opens muscles and tendons through the neck.
  11. Qi Massage - Sternum, Chest, and Shoulder Points
        Opens lungs and lung meridian; clears anxiety and nervous tension.
  12. The Rooster Spreads the Feathers
        Opens energy through the shoulders, lungs, and chest.
  13. Dragon Stretches Its Tail. Stretch Palms Away, Look Over Shoulder
        Opens upper back and neck areas.
  14. Spinal Cord Breathing - Forward/Left/Right
        Clears stress and tension from nervous system.
  15. Meridian Stretch and Massage
        Stimulates flow of energy and circulation through spine, chest,
       legs, and hamstrings.
  16. Side, Neck, and Shoulder Stretches
        Stretches rib cage for deeper breathing.
  17. Shaking
        Clears old emotional energy, stress, and tightness.
  18. Sipping Breath
        Rejuvenates the body and fills internal organs with more energy.
  19. Phoenix Washes the Feathers
        Allows body to cleanse and clear accumulated stress and stagnant
  20. Moon Over the Lake
        Calms the mind, relaxes the body.
  21. Fair Lady Circles with Heart Sound
        Helps to circulate Qi. Heart sound helps with deeper sleep.
  22. Qi Ball Sequence with Hands Up/Down
        Gathers, expands, and condenses energy in the body.
  23. Dragon Playing with the Qi Ball
        Helps keep energy open, flowing, and circulating through the
       entire body.
  24. Hold Qi Ball
        Focuses and gathers energy.
  25. Turning the Wheel
        Relaxes the mind, calms the nerves, and recharges the body.
  26. Parting the Clouds
        Releases old energy; expands inner vision and perspective.
  27. Turning the Wheel, Parting the Clouds Combination
        Releases old energy and infuses the body with new energy.
  28. Opening the Heart to the Six Directions
        Stimulates giving and receiving of positive energy. Cultivates
       compassion and loving kindness.
  29. Waterfall
        Washes energy downward through the body for better sleep and
       deep relaxation.
  30. Swimming Dragon
        Nourishes all the connective tissue in the body. Promotes the
       smooth flow of Qi.
  31. One Hand on Abdomen (Tan Tien) with Circle
        Fills the body with vitality and healing energy while
       anchoring the mind.
  32. Pulling Down the Heavens with Venting Healing Sound
        Clears old energy to create space for new, invigorating energy.
  33. Bamboo in the Wind
        Helps unwind stress and tension. Allows the body to come back to
       a place of being balanced and centered.

Bonus Segment to Ease Insomnia.

Floor routine designed to promote deep, restful sleep.

  1. Deep Breathing
  2. Hug Knees and Rock Side to Side
  3. One Knee Hug with Circles - Left/Right
  4. Cross-Leg Twist Stretch to Spinal Twist - Left/Right
  5. Lying Hamstring Stretches with Foot Circles - Left/Right
  6. Healing Sound (Triple Warmer Sound) - Venting

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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