20-Minute Gentle Qi Gong Exercise Routine for Seniors - Seated or Standing
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- čas přidán 20. 04. 2020
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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
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!
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 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!
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!
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.
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 🙏
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 :)
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.
I love this. You get a “Qi Gong Kid”. That made me smile.
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.
Thank you all three, I absolutely love this routine, its so calming yet invigorating all at the same time ❤️
What a beautiful family… love the movements & the explanations… 🙏🏼
2 years ago?? How could I have missed this one😱This is WONDERFULL, love to do this everyd day right now🙏🏻 Thank you❤️❤️
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!
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!
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 🙏
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
What a beautiful exercises ! This amazing Lady gave me peace and one smile 😊
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!
I love your all energy beautifull cooperation with the family. I also adore your mothers gentle and strengthening exercises. love you. Thanks
Thank you son, mom and dad Qi Gong. That was awesome! 🙏🧘🏼♀️
Thank god for your Mother and you. This is just what I needed. I have 3 rare genetic illnesses which tend to be co morbid. These have gotten worse with age. Medication I was on caused me to lose muscle mass and become very fragile. Though offbthat now as I am 60 I might never build that muscle back as a younger person would. I am now as fragile as a 100 year old. This is the only exercise I can do and I would lime to thank you all because I do feel better because of it.
Other peoples beginner vidos are too fast and do not expkain the excercises well enough. I am now going to explore your other offerings. I love your mother. ❤️
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🙏🙏🙏🌹🌹🌹
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.
First time trying Qi Gong ever. I was so down today and this really helped me process and express my emotions. Thank you!
I spent a wonderfull time with you three...THANK YOU ALL.....tomorrow again....
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.
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. 🙏
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!
If Mr. Lee bring kids, it would be amazing, 3 generations of QiGong in 1 family, Thank you for todays lesson.
Oh, MY! It helped so much to have two seniors there plus their child. This is the first time in my Qi efforts that energy was actually felt in my fingers. Breakthrough! I give you my thanks.
Thank You Dad for ur
Sit down demo for us ADA persons living with movement challenges!
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!💖💖💖
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!!
Loved this routine for elders!
So glad!
Thank you so much.
Feeling great with the workouts together.
Thank you so much, wonderful to see your whole family practising together, inspiring.
Your Mom is a true Earth Mother. Love her!!!
That was great. Just before bed. I know I will sleep well. Thank you!!
What an adorable family! I have a sprained ankle and did this sitting. Inspiring, uplifting, and mood shifting. Thank you!
You are so welcome!
Love the video! It is great that you made this for seniors. Thank you to your whole family!
Our pleasure!
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!💜💜👍👍😊😊😅😅😅😅
Thank you so much! I have much more energy now and less pain and stiffness.
Thank You for Your wonderful teachings. ☺️I am really happy that I " found" You. I am from Germany.
Lovely video! much needed, especially during these times. Really enjoyed your parent's participation, and your Mom gave me the needed incentive to start on this inciteful journey! thank you ! :-)
I love you have someone sitting
That was awesome! Especially appreciate that it is the family. Thanks to you, Lee, and to your parents!
Your mom is a beautiful person, I love what she spoke as she taught. 💗
Oh Karen so wonderful to see you and lee.... love to you and all your family...I am finally sitting by my rock in lake tahoe...with my daughter and 2 new grandsons🥰
Lucky 🍀 to have wonderful parents, you are amazing family, thanks for the video.
Precious parents!
So nice with the whole family...and easily to do.Thanks so much.
Wow !!!! Dear Lee, you have wonderful parents! May their life be long and joyful!
Lee, you look a lot like your mom.))))
Thank you Thank you Thank you Lee !! Thank you beautiful and lovely family💜😍
You are so sweet. My first Chi Kung class ever. It felt great. Thank you. Love from Argentina. ❤
This is so beautiful to watch, a whole family dedicated to qi gong, kindness and openness ! Keep up, I love it
How absolutely wonderful to watch you Lee with your beautiful parents and what a great routine from your lovely Mum. It made my heart melt seeing the love between the three of you. Bless you all three and thank you so much for this glorious and massively healing and helpful video. A real treat. I love you all. Mandi 🙏🙏😊😊❤️❤️
Thank you so much for the kind words!
I love your mom! :) This is wonderful. Thank you.
I love y’all!
🙏💚 🥋
Thank you very much. Beautiful family. Blessings
An excellent start to the day with Lee and his parents, see you agsin and again.
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!
Thank you so much for this video! I’m just starting this again, after a period of being very ill. This is one of the only ones I’ve been able to do. Much appreciated, and love the family vibe!
I have just turned 60 and am loving these exercise of energy
Tusen tack för underbart Lee Holden
I did this today for the first time and LOVED it! Thank you so much! I am a 46 year old senior and this was such an awesome experience! Your parents are awesome Lee! 💖
I'm 54 and only heard of this very recently via a friend! Watching the video & reading the wonderful & encouraging comments.
I have a strong feeling this is going to help me very much.
Thank you.
Great that Lee has involved his parents 🤗.
😲😲Wow what a Sweet Mom you have 🙏 💜 🙏 🌹 from Germany,we all can do this! 💜💜 🙏🙏🙏 Blessings to all off you !
So touching to see the family practising together! Very relaxing, meditative exercise with lots of positivity. Thankyou, Lee and Karen.
I am healed I love this family thank you
Great family video! Thanks
Thanks for watching!
i love you mom and dad!
Thanks to the Lee family…excellent….
Our pleasure! Happy you enjoyed :)
Thanks for this - such a lovely, positive practice.
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!!
hi from Italy : i loved practicing with this wonderful family and it filled my heart
👃Wonderful demonstrations by a 👃👃family of three. Energy regain👃👃
Oh! I am so moved by this beautiful offering: Lee and your glorious Parents! SUCH AN HONOR!! Thank you all for sharing the amazing blessing of your dear, sweet, wise personal energy, and for modeling for the rest of the world how to share in a Peace-Generating Practice together as a family. I'm so grateful to have found this! Bless you All!! You've touched my heart no end. I miss my Treasured Parents with every fibre of my Being, every Moment. Your offering here is very healing for me! xoxo!
Had a fall concussion thoughts negative mad women this so gentle and power full thank you so much
Beautiful family, thanks from my heart.
God Blessings.🙏🙏🙏🙏🙏👏👏👏👏💕💐
You are so kind, thank you so much and all the same to you!!
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.
Great parental influence
What a wonderful session! Thank you so much! I was touched by when your mom was teaching the waterfall-like movements (8:10/20:31)... When her hands were in the down position it looked like, both, her and your father's hands were interlocked together. Thank you again. I appreciate what you share.
What a privilege to practice with your family. Thank you. This video was wonderful and so nurturing.
We're wishing you the best on your continued journey with Qi Gong!
I throughly enjoyed this time with you and your parents. Mom is delightful.
Thank you so much - for me it was like old pain left my body and tears ran from my eyes. I so am greatfull.
Thank you for your nice routine for seniors. Everybody can practice qi gong. It's not a question of age :-)
What a beautiful family. Thanks so much.
I just revisited this video as next month I'lll be guiding a class for seniors so I was looking for any extra ideas/tips. I've been learning and practicing all sorts of different styles of qigong for years now from different teachers and masters and I have to say your mother's guidance is some of the best I've ever came across. Simple, easy to understand, and delivered from the heart. Thank you for creating and posting this!
Thank you for being here! We hope your class goes well!
Great practise....many thanks for all of US who help an teach other to help...
This was wonderful, thank you so much! I love your family and absolutely adore your mom! ❤✌🏼
I love Qi Gong
Best exercises and best people teaching thank a lot May Allah bless you and family
Amazing!!! Could really feel the energy between my hands when we moved them close then away 🙏🙏
Well done!
THIS WAS SO AWESOME THANK YOU THANK YOU THANK YOU MOM AND DAD :-) YOU'RE A GOOD SON
PEACE AND BLESSINGS
You are so welcome
OMG I LOVE YOUR MOM!!!! Thanks for sharing her with us. 💗💗💗
Love this so much
I'm adverse to any kind of exercise or movement, this came up when I wasn't watching, caught my ear, started doing it, now I'm in love... Think I finally found my thing, thank you xox
Thrilled to find and subscribe to Lee Holden Qi Gong, but even more delighted to meet Karen and Lee. A place to start! And Karen Thank You for your support and guidance. What a fine son you have. I'm in Canada with my daughter, son-in-law and granddaughter, appreciating the multi-generational approach to life. It is inspiring and heartwarming. Loved your words also Karen! Thanks Lee and Lee for showing up. Thank you Lee for the awesome service you are giving the world. Rock On! Blessings and Heartfelt appreciation. Lindy
Love this. I love QiGong and I’m going to try and get my elderly parents to do this it’s perfect. Thank you 🙏