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Gathering yourself in the lower Dantian (Yishou Dantian, Qigong) – Step 5: place hands next to each other on the stomach
11979321 - Gathering yourself in the lower Dantian (Yishou Dantian, Qigong) – Step 5: place hands next to each other on the stomach
The swaying sea (Huanghai, Qigong) – Step 1: sitting, bend upper body forward
11979213 - The swaying sea (Huanghai, Qigong) – Step 1: sitting, bend upper body forward
Leg lifts (yoga) – Step 2: raising both legs
11967238 - Leg lifts (yoga) – Step 2: raising both legs
Torso stretching – Step 1: lie on back, right foot on left knee, arm up
11953985 - Torso stretching – Step 1: lie on back, right foot on left knee, arm up
Activating the stomach muscles – Step 1: lie on back, left arm to right knee
11953969 - Activating the stomach muscles – Step 1: lie on back, left arm to right knee
Skater (HIIT), step 2: push up
11953026 - Skater (HIIT), step 2: push up
Side lifts – Step 1: feet parallel with water bottles in your hands
11948133 - Side lifts – Step 1: feet parallel with water bottles in your hands
A simple push up - Step 2: bend the arms
11948132 - A simple push up - Step 2: bend the arms
Alternate breathing (Nadi Sodhana) – Step 2: close your left nostril with your little finger and breath out
11947939 - Alternate breathing (Nadi Sodhana) – Step 2: close your left nostril with your little finger and breath out
Child's pose - Cat - Dog – Step 2: get down on all fours and breathe in (detox yoga)
11947558 - Child's pose - Cat - Dog – Step 2: get down on all fours and breathe in (detox yoga)
The cat stretching its leg - Step 1: go onto all fours and lift the left leg behind (detox yoga)
11947556 - The cat stretching its leg - Step 1: go onto all fours and lift the left leg behind (detox yoga)
Looking behind (qigong) – Step 3: return to basic position
11979412 - Looking behind (qigong) – Step 3: return to basic position
Loud Ke (Qigong) – Step 3: hands in front of abdomen
11979274 - Loud Ke (Qigong) – Step 3: hands in front of abdomen
Mobilising the pelvis – Step 2: tip the pelvis backwards, round your back
11953973 - Mobilising the pelvis – Step 2: tip the pelvis backwards, round your back
Boat (yoga) – Step 2: raise other leg
11953012 - Boat (yoga) – Step 2: raise other leg
Downward dog into plank (yoga), step 1: on all fours, bum up
11953009 - Downward dog into plank (yoga), step 1: on all fours, bum up
Opening and closing with a loud om - Step 2: breathe out, cross arms across breast and say om (detox yoga)
11947577 - Opening and closing with a loud om - Step 2: breathe out, cross arms across breast and say om (detox yoga)
Seated twist with deep stomach breathing – Step 1: pull one buttock round to the back with your hands on your knee (detox yoga)
11947566 - Seated twist with deep stomach breathing – Step 1: pull one buttock round to the back with your hands on your knee (detox yoga)
Yogic bowel cleanse – Step 3: bring the belly button to the spine (detox yoga)
11947542 - Yogic bowel cleanse – Step 3: bring the belly button to the spine (detox yoga)
Leg lifts (yoga) – Step 1: sit, raise leg
11967237 - Leg lifts (yoga) – Step 1: sit, raise leg
Warrior (yoga) – Step 1: sit on one buttock, leg behind, stretch arms up
11966808 - Warrior (yoga) – Step 1: sit on one buttock, leg behind, stretch arms up
Lateral rowing – Step 2: push up
11958911 - Lateral rowing – Step 2: push up
Warm-up body twist – Step 2: bring knees and elbows together
11958882 - Warm-up body twist – Step 2: bring knees and elbows together
Shoulder windmill in a plié position – Step 1: bend knees, hold dumbbells down
11957565 - Shoulder windmill in a plié position – Step 1: bend knees, hold dumbbells down
Torso stabiliser on your back – Step 1: lie on your back on a gym ball, arms stretched
11954006 - Torso stabiliser on your back – Step 1: lie on your back on a gym ball, arms stretched
Forwards bend - Step 1: bring your upper body forward, breast on upper leg (power yoga)
11947735 - Forwards bend - Step 1: bring your upper body forward, breast on upper leg (power yoga)
Uddiyana-Bandha cycle – Step 5: breathe out and bring your arms back next to your body (detox yoga)
11947548 - Uddiyana-Bandha cycle – Step 5: breathe out and bring your arms back next to your body (detox yoga)
The swimming dragon (Longyougong, Qigong) – Step 10: move hands up
11979239 - The swimming dragon (Longyougong, Qigong) – Step 10: move hands up
Cosmic eight (yoga) – Step 2: circling outside
11967251 - Cosmic eight (yoga) – Step 2: circling outside
The Bear (fasciae training) – Step 2: create a triangle with the floor
11962353 - The Bear (fasciae training) – Step 2: create a triangle with the floor
Alternate rowing – Step 1: stand and bend upper body forward
11957560 - Alternate rowing – Step 1: stand and bend upper body forward
Stretching buttock muscles – Step 2: lie on your back, bring right leg to the side
11953983 - Stretching buttock muscles – Step 2: lie on your back, bring right leg to the side
Relaxing the spine – Step 2: roll your upper body forward
11953977 - Relaxing the spine – Step 2: roll your upper body forward
Knee bends – Step 2: bend knees with the upper body leaning forward
11948152 - Knee bends – Step 2: bend knees with the upper body leaning forward
A stretching exercise for the thoric spine – Step 1: lie on your side with your arm up
11948127 - A stretching exercise for the thoric spine – Step 1: lie on your side with your arm up
Honouring life with the Aham mantra – Step 3: breathe out, bend over the leg and say 'Aham' (detox yoga)
11947580 - Honouring life with the Aham mantra – Step 3: breathe out, bend over the leg and say 'Aham' (detox yoga)
Cat stretching her leg – Step 2: bring your knee to your forehead and breathe out (detox yoga)
11947555 - Cat stretching her leg – Step 2: bring your knee to your forehead and breathe out (detox yoga)
Walking nine steps on the spot (Jiuzuta, Qigong) – Step 1: weight on left leg, left hand in front of lower torso
11979358 - Walking nine steps on the spot (Jiuzuta, Qigong) – Step 1: weight on left leg, left hand in front of lower torso
The bear (Xiongxing, Qigong) – Step 1: basic position
11979322 - The bear (Xiongxing, Qigong) – Step 1: basic position
Rudong: combined movement (Qigong) – Step 6: hands linked in front of stomach
11979267 - Rudong: combined movement (Qigong) – Step 6: hands linked in front of stomach
Standing leg and arm extension – Step 2: bring knees and elbows together
11958926 - Standing leg and arm extension – Step 2: bring knees and elbows together
Triangle (yoga) – Step 1: legs apart – Step 2: hand to foot, stretch arm up
11956073 - Triangle (yoga) – Step 1: legs apart – Step 2: hand to foot, stretch arm up
Push back scissor jumps (HIIT) – Step 1: leg back, knees bent
11953030 - Push back scissor jumps (HIIT) – Step 1: leg back, knees bent
Standing single leg balance (pilates) – Step 2: leg to the side
11953016 - Standing single leg balance (pilates) – Step 2: leg to the side
Bent over rear fly – Step 1: knees bend, dumbbells down
11957573 - Bent over rear fly – Step 1: knees bend, dumbbells down
Push back scissor jumps (HIIT) – Step 2: leg change
11953031 - Push back scissor jumps (HIIT) – Step 2: leg change
Single leg balance (pilates) – Step 2: raise leg
11953021 - Single leg balance (pilates) – Step 2: raise leg
Breathing exercise Bastrika (yoga) – Step 1: assume the lotus position, breathe in
11953006 - Breathing exercise Bastrika (yoga) – Step 1: assume the lotus position, breathe in
Shoulder blade exercise – Step 2: pull your belly button to your spine
11948140 - Shoulder blade exercise – Step 2: pull your belly button to your spine
Lifting exercise – Step 1: lie on your side holding the water bottle in front of you
11948137 - Lifting exercise – Step 1: lie on your side holding the water bottle in front of you
Downward dog – Step 1: raise your buttocks, stretch your back and legs (power yoga)
11947739 - Downward dog – Step 1: raise your buttocks, stretch your back and legs (power yoga)
Peeling tomatoes (step by step)
12265266 - Peeling tomatoes (step by step)
Whole body twist (fasciae training) – Step 2: twist upper body
11962393 - Whole body twist (fasciae training) – Step 2: twist upper body
Warm-up cardio balance – Step 1: create a straight line with your body
11958887 - Warm-up cardio balance – Step 1: create a straight line with your body
Camel (yoga) – Step 1: kneel, hands in the small of the back – Step 2: tip pelvis forward, head back
11956074 - Camel (yoga) – Step 1: kneel, hands in the small of the back – Step 2: tip pelvis forward, head back
Sun Salutation – Step 2: stretch your hands up
11947956 - Sun Salutation – Step 2: stretch your hands up
Half moon (yoga) – Step 2: raise leg
11967247 - Half moon (yoga) – Step 2: raise leg
Coach driver position with stretch (yoga) – Step 2: elbows on knees, upper body forward
11966843 - Coach driver position with stretch (yoga) – Step 2: elbows on knees, upper body forward
Around the world – Step 2: side lunge
11958907 - Around the world – Step 2: side lunge
Shoulder press – Step 1: stand, dumbbells at shoulder height
11957575 - Shoulder press – Step 1: stand, dumbbells at shoulder height
Flexing the spine – Step 2: turn upper body to the right
11953975 - Flexing the spine – Step 2: turn upper body to the right
Stretched side angle – Step 2: places hands in front of foot and assume the plank position (power yoga)
11947746 - Stretched side angle – Step 2: places hands in front of foot and assume the plank position (power yoga)
Downward dog – Step 2: bend your knees and lift your head (power yoga)
11947740 - Downward dog – Step 2: bend your knees and lift your head (power yoga)
The tiger (Huxing, Qigong) – Step 6: turn forward, hands in fists at the waist
11979333 - The tiger (Huxing, Qigong) – Step 6: turn forward, hands in fists at the waist
Rudong: combined movement (Qigong) – Step 5: hands making a horizontal circle in front of the body
11979266 - Rudong: combined movement (Qigong) – Step 5: hands making a horizontal circle in front of the body
Coach driver position with stretch (yoga) – Step 1: sit, palms up
11966842 - Coach driver position with stretch (yoga) – Step 1: sit, palms up
Torso training – Step 1: lie on back, knees bent
11953970 - Torso training – Step 1: lie on back, knees bent
Sun salutation – Step 3: bend down, hands on the floor
11947957 - Sun salutation – Step 3: bend down, hands on the floor
Seated forward bend (Pashcimottanasana) – Step 2: bend forward, hands on legs
11947941 - Seated forward bend (Pashcimottanasana) – Step 2: bend forward, hands on legs
Turning on your inner axis - Step 2: swing in both directions tkaing your arms with you
11947551 - Turning on your inner axis - Step 2: swing in both directions tkaing your arms with you
Pushing the water and assisting the waves (qigong) – Step 5: weight on right leg, lower arms
11979476 - Pushing the water and assisting the waves (qigong) – Step 5: weight on right leg, lower arms
Coach driver position with stretch (yoga) – Step 3: turn to the side
11966844 - Coach driver position with stretch (yoga) – Step 3: turn to the side
Shoulder raises (yoga) – Step 3: raise both shoulders
11966826 - Shoulder raises (yoga) – Step 3: raise both shoulders
Split jumps – Step 1: deep lunge
11958927 - Split jumps – Step 1: deep lunge
Lunge stretch with torso twist – Step 2: stretch arm up
11958891 - Lunge stretch with torso twist – Step 2: stretch arm up
Shoulder bridge – Step 1: lie on back, legs bent – Step 2: raise pelvis
11956070 - Shoulder bridge – Step 1: lie on back, legs bent – Step 2: raise pelvis
Squat jumps (HIIT) – Step 2: jumping straight up
11953028 - Squat jumps (HIIT) – Step 2: jumping straight up
Turning on your inner axis – Step 1: find the inner axis and relax (detox yoga)
11947550 - Turning on your inner axis – Step 1: find the inner axis and relax (detox yoga)
Yogic bowel cleanse - Step 4: push out your stomach (detox yoga)
11947543 - Yogic bowel cleanse - Step 4: push out your stomach (detox yoga)
Movement (Qigong) – Step 1: hands to the front, front leg bent
11979208 - Movement (Qigong) – Step 1: hands to the front, front leg bent
Shoulder raises (yoga) – Step 1: sit and raise right shoulder
11966824 - Shoulder raises (yoga) – Step 1: sit and raise right shoulder
Warm-up skater jump to the right – Step 2: land in a flowing movement
11958884 - Warm-up skater jump to the right – Step 2: land in a flowing movement
Slanted level with knee bend – Step 1: lie on back, legs on gym ball
11954002 - Slanted level with knee bend – Step 1: lie on back, legs on gym ball
Bobble Hats (Cookies) - step by step
13455666 - Bobble Hats (Cookies) - step by step
Touching the feet (qigong) – Step 1: basic position
11979417 - Touching the feet (qigong) – Step 1: basic position
Carrying the sky (qigong) – Step 2: raise heels, toes out
11979395 - Carrying the sky (qigong) – Step 2: raise heels, toes out
Power plank – Step 1: deep push up
11958929 - Power plank – Step 1: deep push up
Lengthening the back – Step 2: go onto all fours, stretch out opposite arm and leg
11953967 - Lengthening the back – Step 2: go onto all fours, stretch out opposite arm and leg
New Year s almond and coconut cake step by step
13646876 - New Year s almond and coconut cake step by step
Veal schnitzels being coated in breadcrumbs (step by step)
12265287 - Veal schnitzels being coated in breadcrumbs (step by step)
Walking nine times on the spot (Jiuzuta, Qigong) – Step 4: turn forward, left hand in front of lower torso
11979361 - Walking nine times on the spot (Jiuzuta, Qigong) – Step 4: turn forward, left hand in front of lower torso
Stable arch (fasciae training) – Step 1: side plank, left leg over right leg
11962321 - Stable arch (fasciae training) – Step 1: side plank, left leg over right leg
Twisted side plank – Step 1: raise pelvis, stretch arm up
11958912 - Twisted side plank – Step 1: raise pelvis, stretch arm up
Forward bend rowing – Step 1: bend knees, hold dumbbells down
11957570 - Forward bend rowing – Step 1: bend knees, hold dumbbells down
Spine warm-up – Step 1: go onto all fours, back straight
11953964 - Spine warm-up – Step 1: go onto all fours, back straight
An illustration of adding make-up highlights, step 2
11509732 - An illustration of adding make-up highlights, step 2
Balancing yin and yang (Yinyang Tiaoxie, Qigong) – Step 9: right foot forward
11979369 - Balancing yin and yang (Yinyang Tiaoxie, Qigong) – Step 9: right foot forward
The rider position (Mabu, Qigong) – Step 2: bend knees deeper
11979315 - The rider position (Mabu, Qigong) – Step 2: bend knees deeper
Deep relaxation (yoga) – Step 2: stretch arms at shoulder height behind
11966848 - Deep relaxation (yoga) – Step 2: stretch arms at shoulder height behind
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