11979469 - Looking from the sea to the sky (qigong) – Step 2: raise upper body11979441 - Warding off the monkey (qigong) – Step 1: basic position, arms loosely in front of the body11979410 - Looking behind (qigong) – Step 1: turn head to the left11966840 - Back bend against the wall11966832 - Ong Sohong (yoga) – Step 2: hands up to the side11966829 - Head twist (yoga) – Step 2: head back11966818 - Woodcutter (yoga) – Step 1: sitting, arms forward, fingers interlocked11979486 - Turning the hoop (qigong) – Step 1: bend down, arms and head hanging11979463 - Cloud hands (qigong) – Step 1: twist right, raise right hand, left hand in front of hips11979451 - Carrying the ball in front of shoulders (qigong) – Step 1: sink down onto right leg, arms out11979396 - Carrying the sky (qigong) – Step 3: hands above head, fingers linked11953968 - Activating the stomach muscles – Step 2: lie on your back, right arm to left knee11979459 - Twisting the body and looking at the moon – Step 3: raise arms diagonally upwards11966816 - Shoulder circles (yoga) – Step 3: circle in opposite directions11979456 - Carrying the ball in front of shoulders (qigong) – Step 6: lower, turn right, arms to the side11979454 - Carrying the ball in front of shoulders (qigong) – Step 4: raise right hand, stretch rear leg11979453 - Carrying the ball in front of shoulders (qigong) – Step 3: turn to the left11979447 - Rowing on the lake (qigong) – Step 1: basic position, arms down11967244 - Bow (yoga) – Step 1: sitting, legs stretched11967218 - Sufi circles (yoga), on the mat11966825 - Shoulder raises (yoga) – Step 2: raise left shoulder11966820 - Wood cutter (yoga) – On the mat: sitting on heels, arms above head, hands clasped11979461 - Twisting hips and jabbing with hands (qigong) – Step 1: basic position, fists on hip bones11979450 - Rowing on the lake (qigong) – Step 4: lower hands11979415 - Circling the head (qigong) – Step 3: raise head and turn it diagonally to the right11979492 - Bouncing the ball (qigong)11967216 - Sufi circles (yoga) – Step 1: sit upright, hands of thighs11979398 - Carrying the sky (qigong) – Step 6: lower arms to the side, lower heels11967236 - Camel riding lower spine (yoga) – Step 2: tilt pelvis forward11966827 - Shoulder raises (yoga) on the mat: sit back on heels, raise shoulder11979488 - Turning the hoop (qigong) – Step 3: arise, turn to the left taking arms with you11979482 - Striking with fists (qigong) – Step 1: basic position, fists on hip bones11979462 - Twisting hips and jabbing with hands (qigong) – Step 2: lower, turn left, right hand to the front11979405 - Drawing the bow (qigong) – Step 5: change sides11966838 - Root lock (yoga)11966833 - Ong Sohong (yoga) – On the mat: lotus position, hands above head11966822 - Wood chopper (yoga) – Step 2: raise pelvis, stretch spine11979489 - Turning the hoop (qigong) – Step 4: turn to the front, raise arms above head11979455 - Carrying the ball in front of shoulders (qigong) – Step 5: left hand behind back11979431 - Opening the chest (qigong) – Step 1: raise arms, palms together11966831 - Ong Sohong (yoga) – Step 1: sit, hands together in prayer11979490 - Turning the hoop (qigong) – Step 5: turn to the right taking arms with you11979466 - Twisting hips and jabbing with hands (qigong) – Step 4: twist to the left11979467 - Twisting hips and jabbing with hands (qigong) – Step 5: change sides11979421 - Touching the feet (qigong) – Step 5: stand up, place hands on lumbar vertebra11979416 - Circling the head (qigong) – Step 4: turn head to the left and behind11979479 - Opening wings (qigong) – Step 2: shift weight to the front, stretch arms forward11979473 - Pushing the water and assisting the waves (qigong) – Step 2: shift weight to front leg11979465 - Twisting hips and jabbing with hands (qigong) – Step 3: raise left arm, lower right arm11979404 - Drawing the bow (qigong) – Step 4: stretch out left arm and bend right arm11979438 - Separating the clouds (qigong) – Step 2: raise arms, palms up11953994 - Side stabiliser – Step 1: lie on side11979432 - Opening the chest (qigong) – Step 2: open arms to the side11979493 - Collecting double qi (qigong) – Step 1: basic position, arms stretched down to the sides11979437 - Separating the clouds (qigong) – Step 1: basic position, hands on abdomen11979393 - A woman practising dong gong (moving qigong)11967252 - Cosmic Eight (yoga) on the mat11967250 - Cosmic eight (yoga) – Step 1: spine circles11953991 - Diagonal stomach exercises – Step 2: stretch arm and leg11979477 - Pushing the water and assisting the waves (qigong) – Step 6: upper body back11979449 - Rowing on the lake (qigong) – Step 3: arms being stretch out forwards, make fists11979429 - Regulating breathing (qigong) – Step 2: hands at shoulder height11979407 - Raising hands (qigong) – Step 2: push with both hands11967248 - Half moon (yoga) – Step 3: arm stretched11979464 - Twisting hips and jabbing with hands (qigong) – Step 2: twist left, raise both arms11979448 - Rowing on the lake (qigong) – Step 2: hands to the side at head height11979426 - Shaking the back (qigong) – Step 2: raise heels11979400 - Drawing the bow (qigong) – Step 1: riding position11979495 - Collecting double qi (qigong) – Step 3: hands in front of abdomen, palms up11979480 - Opening wings (qigong) – Step 3: shift weight to the back, bend arms11979475 - Pushing the water and assisting the waves (qigong) – Step 4: stretch arms, raise arms above head11979423 - Punching with fists (qigong) – Step 1: riding position, fists at waist11979433 - Swinging the rainbow (qigong) – Step 1: basic position, raise hands, palms in11979408 - Raising hands (qigong) – Step 3: lower hand to the side11966835 - Standing pelvic floor exercise11979484 - Flying like a wild goose (qigong) – Step 1: bend knees, arms stretched down11979481 - Opening wings (qigong) – Step 4: weight forward, stretch arms to the side11979446 - Warding off the monkey (qigong) – Step 6: riding position11966847 - Deep relaxation (yoga) – Step 1: sitting, backs of hands on upper legs11966828 - Head twist (yoga) – Step 1: sitting, turn head11979457 - Twisting the body and looking at the moon – Step 1: basic position, bend knees11979444 - Warding off the monkey (qigong) – Step 4: turn back, bring right arm back11979411 - Looking behind (qigong) – Step 2: look behind11979401 - Drawing the bow (qigong) – Step 2: cross arms in front of chest11966817 - Shoulder circles (yoga), on the mat: lotus position, elbows together11979460 - Twisting the body and looking at the moon – Step 4: turn back lowering arms11979445 - Warding off the monkey (qigong) – Step 5: turn to the right, bring right arm to the right11979420 - Touching the feet (qigong) – Step 4: place palms on lower legs11954010 - Everyday workout; sit up straight11979470 - Looking from the sea to the sky (qigong) – Step 4: bend forward, cross hands in front of knee11979434 - Swinging the rainbow (qigong) – Step 2: raise arms above head11979418 - Touching the feet (qigong) – Step 2: bend forward, arms hanging limply11979414 - Circling the head (qigong) – Step 2: turn hips to the right, bend knees, bend upper body forward11979485 - Flying like a wild goose (qigong) – Step 2: raise bent arms up11979468 - Looking from the sea to the sky (qigong) – Step 1: bow stance, hands in front of abdomen11979419 - Touching the feet (qigong) – Step 3: grip the inside of the soles11979402 - Drawing the bow (qigong) – Step 3: shape left hand into a pointer and right hand into a claw11979471 - Looking from the sea to the sky (qigong) – Step 3: raise arms11979452 - Carrying the ball in front of shoulders (qigong) – Step 2: weight on left legnext page
