20-Minute Gentle Qi Gong Exercise Routine for Seniors - Seated or Standing
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- Опубликовано: 20 апр 2020
- Try Qi Gong for FREE for two weeks. Get immediate access to the next two weeks of live virtual Qi Gong classes. No credit card required.
qigo.ng/senior-routines
Qi Gong is known as the art of preventing disease and prolonging life.
This simple, easy-to-follow Qi Gong routine for seniors will help you energize your body naturally. Whether you need to sit or stand, you can do this routine!
You can do movements that are healthy, clear stress, and replenish your life-force energy.
One of the first movements you’ll learn is what’s called “Oiling the Joints.” This movement is great for loosening up your joints if they feel locked up, stiff, or painful.
If you’d like to learn more safe and gentle exercises to boost longevity, improve your energy, and increase strength and balance, we invite you to attend. You don’t even have to leave your living room.
With Qi Gong, you’ll learn:
- Gentle, easy-to-follow movements to support longevity so you can maintain your inner radiance and age with grace.
- Simple stretches to improve your flexibility and balance so you can protect yourself against nasty falls, accidents, and get out of pain FAST. Use these stretches first thing in the morning when you start your day, and before you sleep at night or anytime pain flares up.
- A range of movements, stretches, and exercises you can combine to create the perfect flow for YOU and your body. When it comes to finding the right exercise for you, Lee says, “No pain. No pain.” Meaning, the movements should be effortless, enjoyable, and energizing.
- How to improve range of motion. Your range of motion naturally decreases over time, but you can learn to bend, twist, and stretch free from pain once again using the movements from the workshop.
- How to release stagnant Qi from stiff muscles, joints, and bones so your Qi flows freely once again.
Want to try Qi Gong without leaving your living room?
Try Lee's Video Class Subscription for FREE for two weeks. Get immediate access to the next two weeks of live virtual Qi Gong classes. No credit card required to try.
Learn more and sign up for your free two-week trial using the link below:
qigo.ng/senior-routines
I have been doing this particular exercise everyday for about 3 months. I feel so much better afterward, ready to face the day with positivity and happiness! I can't get through a day without it! Seeing the love and respect the family members show one another is very inspiring -- it is the love shared between them and the love for all that makes it work for me!
I swear this session is like magic. I can be so tired and fatigued, but after doing the exercise I feel alive energetic and full of joy. Thank you for a great flow. 🙏🌞
These gentle movements with lovely clear explanations are also ideal for people with disabilities, who may be able to stand for a while, or may need to sit, or both! I practice daily with my son who is 25 and has disabilities that leave his joints in pain and stiffness and these lovely classes do us both the power of good, thankyou ♥️
Glad it is working for you!
I endorse all of the wonderful comments below. This is pure magic. This is my second day doing it, and I just love it. I am 74 and have RA, and am able to stand to do it. However, it is so wonderful to know that if I need to sit one day (in the far off future because I do QiGong), I will be able to. Lee, you and your parents are just such beautiful souls that it warms my heart to know there are people like you in the world, particularly in this time of great distress on this planet from a multitude of causes. May all those of us who practise QiGong send love and healing to others and this planet whilst healing ourselves. And, for me, may I become more like Lee and his parents who must surely be so proud of their son and the benefit he is bringing to the world. Thank you. 💗🌹🙏
Thank you so much! Your incredible feedback is so much appreciated! All the best to you :)
I wish all exercise instructors had to have their parents in their videos that are geared toward seniors (though it might not help, even then). Lee is the only instructor out there who does not inadvertantly patronize or condescend to seniors in his videos. Just like any other type of exercise class (e.g. yoga, aerobics, pilates), you simply generically suggest using a chair for balance, or a simpler version of a move if needed, not addressing an age group. You wouldn't believe how many other video instructors show a move as simple as lifting your baby finger and practically say, "Now Granny, if this is too hard for you..." Or "You older folks, blah blah blah." Lee's classes do not express any age bias. Love his stuff!
Hes has wonderful parents
This is fantastic on so many levels . Love this 🥰
In Germany they call me always: Jung Lady,it’s soo... 🙈🙈😩😩🤷♀️🤷♀️Junge Frau,and I 🤔🙄🙄🙄can’t they see??Don’t need this Jung I’m okay with aging,it’s Grace to Age!Im thankful for it!To let go off all the conditionings,and all what was useless 🙏
This was wonderful! I'm 62 and starting to feel aches and pains. Seeing your mom and dad do these moves has inspired me! Love that your mom led the practice. Thank you for posting this wonderful video!
Discovered qui gong while searching for relief for chronic pain. So glad I discovered such a nice relaxing way to get rid of pain and sleep better too.
By following along this perfect-length session, my morning stiffness is gone, and I feel open and energized for the day. I could see this becoming a regular morning practice for me, a 74-year-old woman in California. Many thanks to each of you in this lovely family.
Lee, thank you so much for this heart warming video! I loved it because it really showed a different side of you...so nice of you to incorporate your parents in this wonderful journey of the heart...Qigong!
Thanks Lee. Lovely to have your parents with you and great to see these exercises seated as well. I am 73 and think these exercises are just great for Seniors. Thankyou all 🙏
Thank you son, mom and dad Qi Gong. That was awesome! 🙏🧘🏼♀️
2 years ago?? How could I have missed this one😱This is WONDERFULL, love to do this everyd day right now🙏🏻 Thank you❤️❤️
I love this. You get a “Qi Gong Kid”. That made me smile.
I spent a wonderfull time with you three...THANK YOU ALL.....tomorrow again....
Lovely session. Thank you Family Team Holden! Lee's Qi Gong instruction and meditations helped me get through cancer treatment in 2012 and I have practised Qi Gong and Tai chi daily since then. Now 70. I feel stronger and healthier than I was in my 20's!
What a beautiful family… love the movements & the explanations… 🙏🏼
What a beautiful exercises ! This amazing Lady gave me peace and one smile 😊
We are 2 over-60s who discovered Lee Holden during lockdown here in Germany. Particularly nice to meet the parents! Big thank you!
I love this family session. Enjoy the qi qong indoor & can do on my own. Many thanks.
I just tried this new to me ejersicio and I feel great, my blood is rushing through all of my body. It feels great
Thank you for sharing your knowledge, blessings to you all
Good
Thank you for Ur wonderful VIdeo👍🏻👍🏻👍🏻..i loove it..n try to do it...i feel great..👌👌👌I am 77years old...All of U ..are A wonderful Family..God bless U all🙏🙏🙏🌹🌹🌹
This video is so sweet, it just brings a smile to my face. Hearing the gentle coaching from Lee's mom that we are more than our limits, doubts, and fears - just what I needed today.
Thank you all three, I absolutely love this routine, its so calming yet invigorating all at the same time ❤️
I love your all energy beautifull cooperation with the family. I also adore your mothers gentle and strengthening exercises. love you. Thanks
I ended this with a big smile on my face! Thank you so much to you and Mom and Dad too. God bless you x
I have had multiple spine surgeries and just had rotator cuff surgery. You are so good! I feel rejuvenated with much less pain. Thank you . I will continue to follow!
Your Mom is a true Earth Mother. Love her!!!
I really enjoyed this video! I am of a certain age with autoimmune issues, and I really enjoyed this exercise routine. So nice to have your parents involved! Awesome!
Loved this routine for elders!
So glad!
That was great. Just before bed. I know I will sleep well. Thank you!!
Mother Holden, you are awesome! I'm so happy to see you explaining moving the energy to renew the body and mind, which most tai chi instructors seem to have forgotten.
You are the most wonderful people and you provide the most wonderful spiritual support to earth citizens I have ever encountered till my age of almost 83 years. Thank you!💖💖💖
I have just turned 60 and am loving these exercise of energy
What an adorable family! I have a sprained ankle and did this sitting. Inspiring, uplifting, and mood shifting. Thank you!
You are so welcome!
I did this early this morning and it helped me in so many ways. I have insomnia, and wake up not revived or rested. I did these movements and it helped me relax enough to revive but made me want to sleep. I plan on continuing on doing this. Thank you for sharing this.
Your mom is a beautiful person, I love what she spoke as she taught. 💗
If Mr. Lee bring kids, it would be amazing, 3 generations of QiGong in 1 family, Thank you for todays lesson.
Wow !!!! Dear Lee, you have wonderful parents! May their life be long and joyful!
Lee, you look a lot like your mom.))))
Thank you Lee and Mum and Dad, perfect practice for us oldies x 🙏
,
This was truly one of my favorite videos. I love that Lee has his parents with him...his reverence to them is so apparent. Such love and what a great gift to practice together!!
Thank you Lee and Mum and Dad; another great 20 minute video, which I love everything about. x
This is so beautiful to watch, a whole family dedicated to qi gong, kindness and openness ! Keep up, I love it
This felt amazing, thank you. A great way to greet the day !
I love the family session - especially your Mum's input - she's so calming and gentle energy - thanks!
Thank u.what a wonderful sight,being together performing these exercises wid your parents.God Bless u!!
Thank you so much! I have much more energy now and less pain and stiffness.
Thank you so much, wonderful to see your whole family practising together, inspiring.
this is exactly the kind of thing i've been looking for.
Back when I first heard of Lee, while writing "Transform into Lightbody", he gave credit to his parents. It's wonderful to see them here. His dad could give a koan or quote on energy in the end. Lee is one lucky child of the Universe!
Precious parents!
👃Wonderful demonstrations by a 👃👃family of three. Energy regain👃👃
Thank you! Love seeing the whole family practicing together!
Thank you so much.
Feeling great with the workouts together.
Love this! Sent it to all my old lady friends and hope they will try it. Thank you for offering the seated option. Really loved your mom!
I love you have someone sitting
First time trying Qi Gong ever. I was so down today and this really helped me process and express my emotions. Thank you!
Love the video! It is great that you made this for seniors. Thank you to your whole family!
Our pleasure!
Fantastic session, thank you so much guys, loved it..
This was wonderful, thank you so much! I love your family and absolutely adore your mom! ❤✌🏼
Thank you, great practice!
This is such a blessing for me. I’m only 55, was strong and healthy up until a few months ago - “P90X strong’’ in fact, until my shoulder froze in April and the rest of me (knees, neck, back, etc) suddenly started to deteriorate around August. Some days I can barely walk and even small movements are difficult and/or painful. No diagnosis yet, all tests negative. This morning I woke up thinking about wanting to flow like water and my daily scripture talked about ‘purifying the gates” . I googled ‘exercise for fluid movement’ and Qi gong came up; I remembered doing it 20-ish years ago for a short time, but was quite honestly too impatient for it, lol. One of the search result descriptions mentioned ‘promoting the opening of certain gates’ in the body for energy flow and that confirmed it for me. This is the first video I found when searching ‘Qi gong for seniors”, and though I cannot yet do all the movements fully even while sitting, I am determined to make this part of my morning routine until I can complete it while standing. After months of not being able to move, I bet I’m more patient this time. Thank you!
may I also invite you to practice with Mingtong Gu - search here, or on facebook, his group is named Chi Center Qigong Community with Master Mingtong Gu
An excellent start to the day with Lee and his parents, see you agsin and again.
Just lovely. I was touched by the finale :-) Thanks for shining your light.
Thanks to the Lee family…excellent….
Our pleasure! Happy you enjoyed :)
Simply amazing. Thank you.
This was wonderful! Thank you Holden family.
Just wonderful. Lifted my energy and spirit. Thank you.
hi from Italy : i loved practicing with this wonderful family and it filled my heart
A beautiful offering, thank you💕
Thank you for your amazing Chi-Gong routines I have been following you on PBS for years! I so appreciate the long routines which are of great value for young and older. My favourite DVD's are when you are presenting routines from the lake (Exercise to Heal).
So touching to see the family practising together! Very relaxing, meditative exercise with lots of positivity. Thankyou, Lee and Karen.
Thank you So much Lee and your parents!!! I'll look for your website.
Omg I feel great , Thanks 🙏
That was awesome! Especially appreciate that it is the family. Thanks to you, Lee, and to your parents!
Enjoyed this so much, especially meeting your mom and dad, Lee! I plan to learn this routine and incorporate it into my Qigong class for seniors. Thank you. 🙏
Found this 3 years later… what a delightful experience 💖 2024
Thank you for being here!
Gosh darn it l just love your mom and of course you and your dad as well. I have been enjoying the other videos too, so happy I came across your channel.
Thank you so much. I needed this and I will keep on following you. Your mom is a great person.
Thank you for this. I feel absolutely amazing!
OMG I LOVE YOUR MOM!!!! Thanks for sharing her with us. 💗💗💗
I love this, thank you!
So nice with the whole family...and easily to do.Thanks so much.
Thank you for your nice routine for seniors. Everybody can practice qi gong. It's not a question of age :-)
This was wonderful....thank you so much!💕👍
Thank you for sharing your knowledge!
That felt amazing thank you
how inspiring! thank you 🙏
Thank you Thank you Thank you Lee !! Thank you beautiful and lovely family💜😍
I am really glad that I found your channel. I have enjoyed your knowledge and how comfortable you make it to move through each posture. What a pleasure to have your parent present, and I truly enjoyed all the positive, life affirming, and uplifting words of inspiration your Mother in-powered me with. Thank you and Namaste
That was amazing! Thank you!
Thank you so much for sharing!❤
Thank you so much - lovely practice and meditation.
Why did i cry the first time i did. This routine
I've been Watching your exercise! That's good & that nice!
just what I need right now Thank you so much feel very inspired by this
Amazing video, thank you so much🙏
That was fabulous, thank you 🙏 beautiful sentiments too 💝
😲😲Wow what a Sweet Mom you have 🙏 💜 🙏 🌹 from Germany,we all can do this! 💜💜 🙏🙏🙏 Blessings to all off you !
Gosh that was very spiritual invigorating and calming. I’m so glad your mother told the story along with movements helping to create intent because what I’m starting to understand that’s a big part of Qigong.
Sadly some older people in church teaching it’s a Religion!Its for everyone ho is Open mindet !Churches are afraid off anything what’s different!We need to learn a Lot!💜💜👍👍😊😊😅😅😅😅
This is so wonderful!! Your mom is amazing!! Lee, you have such a proud smile on for your mom! More videos from your mom please! Please tell your parents about Lifewave patches! 🤩🌈
Thank You for Your wonderful teachings. ☺️I am really happy that I " found" You. I am from Germany.
T Hank you Holden family for teaching such easy simple but very effective tai chi lessons l love doing them
Glad you like them! Thank you for being here.
Thank You! Love it!😇👍🙏💞💕
This is soooo sweet. Beautiful. Thank you