8 Step Qigong Routine
Turn & Tap the Life Gate
Turn loosely side to side, with soft fists lightly tapping the lumbar area opposite the
navel.
Spinal Flexing Breath
Draw the backs of the fists up to the shoulders, inhaling, while arching the spine,
opening the chest. Turn the backs of the fists forward, exhaling, while rounding the
back.
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Still Standing Pose: Palms away from lower abdomen – slow open breathing
Lift Up Heaven – lungs
Lift arms, inhaling, palms up in front of the body, then overhead, pushing palms up.
Return arms down the front, exhaling.
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Still Standing Pose: Palms away from lower abdomen – slow open breathing
Fountain – kidneys
Bend forward exhaling, rounding the back and flexing the knees, while circling your
hands down to the ground, facing back to back. Rise, inhaling, gradually straightening,
while lifting the arms up the center to shoulder level.
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Still Standing Pose: Palms face up beneath kidneys – slow open breathing
Turn & Rise – liver
Turn to the side, and then lift the palms, inhaling, to head top level. Turn forward (palms
down), circling the hands down, exhaling. Repeat on opposite side.
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Still Standing Pose: Palms away from chest – slow open breathing
Cloud Hands – heart
Shift weight right, exhaling, while turning from the waist with right forearm raised and left
arm down. Shift weight left, inhaling, while turning from the waist with left forearm raised
and right arm down.
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Still Standing Pose: Palms face at chest level, fingertips up – slow open breathing
Pebble in the Pond – spleen
Palms face down at waist level. Bend the knees, exhaling, while moving hands forward.
Straighten knees (not locked), inhaling, while circling hands back to the waist.
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Still Standing Pose: Palms down, fingers splayed at shoulder level – slow open breathing
Gather Heaven
Lift palms away from the sides, inhaling, and up overhead. Lower palms, exhaling, down
the center.

Still Standing Pose: Palms away from lower abdomen – slow open breathing
Prepared by Steven Ridley
303.322.7717
stevenridley@comcast.net