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Twisted side step – Step 2: bend knees, lower upper body
11958889 - Twisted side step – Step 2: bend knees, lower upper body
Torso stabiliser on the back – Step 2: arms to the sides
11954007 - Torso stabiliser on the back – Step 2: arms to the sides
Sun salutation - Step 1: stand up straight, hands together
11947963 - Sun salutation - Step 1: stand up straight, hands together
Burpees – Step 2: jump into push up
11958918 - Burpees – Step 2: jump into push up
Strong back balance – Step 1: lie on front on a gym ball, support yourself with your arms
11953998 - Strong back balance – Step 1: lie on front on a gym ball, support yourself with your arms
Back stabiliser – Step 1: lie on your back, raise buttocks
11953992 - Back stabiliser – Step 1: lie on your back, raise buttocks
Skater (HIIT), step 2: change legs
11953024 - Skater (HIIT), step 2: change legs
Arm lifts – Step 2: stretch your arms up
11948136 - Arm lifts – Step 2: stretch your arms up
Final massage (Anmo, Qigong) – Step 5: massaging the Dazhui point
11979383 - Final massage (Anmo, Qigong) – Step 5: massaging the Dazhui point
The lunge (Gongbu, Qigong) – Step 2: left foot forward
11979312 - The lunge (Gongbu, Qigong) – Step 2: left foot forward
Spine breathing (Jizhui Huxifa, Qigong) – Step 1: lose fists
11979222 - Spine breathing (Jizhui Huxifa, Qigong) – Step 1: lose fists
Shoulder circles (yoga) – Step 2: fists in front of breastbone
11966815 - Shoulder circles (yoga) – Step 2: fists in front of breastbone
Lateral rowing – Step 1: lie on back, bend elbows and knees
11958910 - Lateral rowing – Step 1: lie on back, bend elbows and knees
Warm-up body twist – Step 1: create a diagonal line with opposite arm and leg
11958883 - Warm-up body twist – Step 1: create a diagonal line with opposite arm and leg
Push ups – Step 2: bend arms
11957557 - Push ups – Step 2: bend arms
Back lift - Step 1: lie flat, arms out to the side
11948144 - Back lift - Step 1: lie flat, arms out to the side
The wheel of dharma is constantly turning – Step 1: bend your arms, hands in front of your breast (qi gong)
11947916 - The wheel of dharma is constantly turning – Step 1: bend your arms, hands in front of your breast (qi gong)
Opening and closing with a loud Om - step 1: breathe in, raise arms and breast bone (detox yoga)
11947576 - Opening and closing with a loud Om - step 1: breathe in, raise arms and breast bone (detox yoga)
An illustration of make-up being applied, step 1
11509728 - An illustration of make-up being applied, step 1
The loud Xi (Qigong) – Step 2: hands in front of eyes
11979287 - The loud Xi (Qigong) – Step 2: hands in front of eyes
The loud Si (Qigong) – Step 1: basic position, hands at chest height, palms up
11979279 - The loud Si (Qigong) – Step 1: basic position, hands at chest height, palms up
The swimming dragon (Longyougong, Qigong) – Step 15: right hand up
11979244 - The swimming dragon (Longyougong, Qigong) – Step 15: right hand up
Shoulder stretch (fasciae training) – Step 1: stretch arms forward
11962329 - Shoulder stretch (fasciae training) – Step 1: stretch arms forward
Triangle 1 (fasciae training) – Step 2: stretch arm up
11962324 - Triangle 1 (fasciae training) – Step 2: stretch arm up
Side plank – Step 2: bring right arm and right leg together
11958922 - Side plank – Step 2: bring right arm and right leg together
Around the world – Step 1: lunge forward
11958906 - Around the world – Step 1: lunge forward
Skater (HIIT), Step 1: stand, legs crossed
11953023 - Skater (HIIT), Step 1: stand, legs crossed
Side lifts - Step 2: lifting water bottles with arms straight
11948134 - Side lifts - Step 2: lifting water bottles with arms straight
Back support – Step 2: bend arms
11948130 - Back support – Step 2: bend arms
Alternate breathing (Nadi Sodhana) – Step 1: close your right nostril with your thumb and breath in
11947938 - Alternate breathing (Nadi Sodhana) – Step 1: close your right nostril with your thumb and breath in
Raising hands (qigong) – Step 4: change sides
11979409 - Raising hands (qigong) – Step 4: change sides
Raising hands (qigong) – Step 1: basic position, left arm above head
11979406 - Raising hands (qigong) – Step 1: basic position, left arm above head
The loud Ke (Qigong) – Step 2: arms at chest height, palms up
11979275 - The loud Ke (Qigong) – Step 2: arms at chest height, palms up
Stretched position (yoga) – Step 2: raise legs
11967242 - Stretched position (yoga) – Step 2: raise legs
Leg lifts (yoga) – Step 3: hands at neck, lift leg
11967239 - Leg lifts (yoga) – Step 3: hands at neck, lift leg
Reverse shoulder press – Step 1: create a triangle with the floor
11958914 - Reverse shoulder press – Step 1: create a triangle with the floor
Relaxing the spine – Step 1: sit on gym ball
11953976 - Relaxing the spine – Step 1: sit on gym ball
Downward dog into plank (yoga), step 2: plank, lift leg
11953010 - Downward dog into plank (yoga), step 2: plank, lift leg
Lotus leaves waving in the wind - Step 2: move hands from side to side (qi gong)
11947911 - Lotus leaves waving in the wind - Step 2: move hands from side to side (qi gong)
Alternate breathing Nadi Shodhana - Step 2: close the left nostril with your ring finger (detox yoga)
11947569 - Alternate breathing Nadi Shodhana - Step 2: close the left nostril with your ring finger (detox yoga)
Touching the feet (qigong) – Step 6: stretch back
11979422 - Touching the feet (qigong) – Step 6: stretch back
Carrying the sky (qigong) – Step 1: basic position
11979394 - Carrying the sky (qigong) – Step 1: basic position
The journey between heaven and earth (Tiandi Jianxing, Qigong) – Step 2: twist
11979218 - The journey between heaven and earth (Tiandi Jianxing, Qigong) – Step 2: twist
Half moon (yoga) – Step 1: hand on chair
11967249 - Half moon (yoga) – Step 1: hand on chair
Half moon (fasciae training) – Step 1: lying on back, legs to the side
11962319 - Half moon (fasciae training) – Step 1: lying on back, legs to the side
Diver – Step 1: create a triangle with the floor
11958933 - Diver – Step 1: create a triangle with the floor
Crunches – Step 1: legs hip width apart – Step 2: bring arm to leg
11956069 - Crunches – Step 1: legs hip width apart – Step 2: bring arm to leg
Forwards bend – Step 2: lift your upper body, keep your back straight with the fingertips on the floor
11947734 - Forwards bend – Step 2: lift your upper body, keep your back straight with the fingertips on the floor
A young man performing explosive step-ups on a vaulting box
12611044 - A young man performing explosive step-ups on a vaulting box
Red pepper being chopped into slices (step by step)
12265265 - Red pepper being chopped into slices (step by step)
Final massage (Anmo, Qigong) – Step 6: hands at the back of the neck, move head to the side
11979384 - Final massage (Anmo, Qigong) – Step 6: hands at the back of the neck, move head to the side
Walking nine times on the spot (Jiuzuta, Qigong) – Step 5: weight on left leg, raise right foot
11979362 - Walking nine times on the spot (Jiuzuta, Qigong) – Step 5: weight on left leg, raise right foot
The monkey (Yuanxing, Qigong) – Step 3: change sides, weight on right leg, bend right arm
11979336 - The monkey (Yuanxing, Qigong) – Step 3: change sides, weight on right leg, bend right arm
Moving heaven and touching the earth (Dongtian, Qigong) – Step 4: bend left
11979229 - Moving heaven and touching the earth (Dongtian, Qigong) – Step 4: bend left
Sufi circles (yoga) – Step 2: spine circles
11967217 - Sufi circles (yoga) – Step 2: spine circles
Wood cutter (yoga) – Step 2: arms above her head
11966819 - Wood cutter (yoga) – Step 2: arms above her head
Arnold press – Step 2: raise dumbbells above head
11957568 - Arnold press – Step 2: raise dumbbells above head
Diagonal stomach exercises – Step 1: lie on back, bend left leg and right arm
11953990 - Diagonal stomach exercises – Step 1: lie on back, bend left leg and right arm
Lengthening the back – Step 1: go onto all fours, bring right arm to left knee
11953966 - Lengthening the back – Step 1: go onto all fours, bring right arm to left knee
Initial position - Step 1: feet parallel, arms loose (Tai Ji Quan)
11947928 - Initial position - Step 1: feet parallel, arms loose (Tai Ji Quan)
Warrior 2 – Step 2: arms above head, looking up (power yoga)
11947742 - Warrior 2 – Step 2: arms above head, looking up (power yoga)
Yogic bowl cleanse – Step 5: lower the upper body forward and breathe out (detox yoga)
11947540 - Yogic bowl cleanse – Step 5: lower the upper body forward and breathe out (detox yoga)
Final massage (Anmo, Qigong) – Step 1: stroking hands over your face
11979379 - Final massage (Anmo, Qigong) – Step 1: stroking hands over your face
The swaying sea (Huanghai, Qigong) – Step 4: bend forwad
11979216 - The swaying sea (Huanghai, Qigong) – Step 4: bend forwad
Stretched position (yoga) – Step 1: sitting, leaning back
11967241 - Stretched position (yoga) – Step 1: sitting, leaning back
Bear pose (fasciae training) – Step 1: all fours
11962352 - Bear pose (fasciae training) – Step 1: all fours
Split jumps – Step 1: jump up, change leg position
11958928 - Split jumps – Step 1: jump up, change leg position
Warm-up skater jump to the right – Step 1: explosive jump
11958885 - Warm-up skater jump to the right – Step 1: explosive jump
Lunge – Step 1: rest back leg on a chair, hands on hips
11948153 - Lunge – Step 1: rest back leg on a chair, hands on hips
Shoulder blade exercise – Step 1: legs bent, support yourself on your elbows
11948139 - Shoulder blade exercise – Step 1: legs bent, support yourself on your elbows
Warrior 2 - Step 1: one foot forward, back leg stretched, hands together (power yoga)
11947741 - Warrior 2 - Step 1: one foot forward, back leg stretched, hands together (power yoga)
Honouring life with the aham mantra – Step 2: breathe in and lift your arms (detox yoga)
11947579 - Honouring life with the aham mantra – Step 2: breathe in and lift your arms (detox yoga)
Warding off the monkey (qigong) – Step 2: turn to the left, lower left hand
11979442 - Warding off the monkey (qigong) – Step 2: turn to the left, lower left hand
Swinging the rainbow (qigong) – Step 4: palms facing each other
11979436 - Swinging the rainbow (qigong) – Step 4: palms facing each other
Yongdong: forward and backward waves (Qigong) – Step 2: bend spine forward
11979255 - Yongdong: forward and backward waves (Qigong) – Step 2: bend spine forward
The journey between heaven and earth (Tiandi Jianxing, Qigong) – Step 3: raise arms
11979219 - The journey between heaven and earth (Tiandi Jianxing, Qigong) – Step 3: raise arms
Shoulder press – Step 2: arms up
11957576 - Shoulder press – Step 2: arms up
Bent over rear fly – Step 2: raise arms to the side
11957572 - Bent over rear fly – Step 2: raise arms to the side
Torso stretching – Step 2: change sides
11953984 - Torso stretching – Step 2: change sides
Windscreen wipers – Step 2: lower the knees to the side
11948163 - Windscreen wipers – Step 2: lower the knees to the side
An illustration of applying make-up, step 3
11509730 - An illustration of applying make-up, step 3
Twisting the body and looking at the moon – Step 2: turn left taking arms with you
11979458 - Twisting the body and looking at the moon – Step 2: turn left taking arms with you
Shaking the back (qigong) – Step 3: lower feet, bend knees
11979427 - Shaking the back (qigong) – Step 3: lower feet, bend knees
Eye exercises (Yangong, Qigong) – Step 6: looking into the distance
11979301 - Eye exercises (Yangong, Qigong) – Step 6: looking into the distance
The rolling sea (Huanghai, Qigong) – Step 3: turn to the left
11979215 - The rolling sea (Huanghai, Qigong) – Step 3: turn to the left
Torso twist (yoga) – Step 2: twist upper body
11967226 - Torso twist (yoga) – Step 2: twist upper body
Straddle bend (yoga) – Step 2: bend upper body forward
11967220 - Straddle bend (yoga) – Step 2: bend upper body forward
Camel (yoga) – Step 1: sitting, hands behind back on chair
11966821 - Camel (yoga) – Step 1: sitting, hands behind back on chair
Lower arm support – Step 2: raise body
11953997 - Lower arm support – Step 2: raise body
Boat (yoga) – Step 1: sit down and raise a knee
11953011 - Boat (yoga) – Step 1: sit down and raise a knee
Back stretcher – Step 2: upright position
11948147 - Back stretcher – Step 2: upright position
Arm lifts – Step 1: feet parallel, lift water bottles up to your ears
11948135 - Arm lifts – Step 1: feet parallel, lift water bottles up to your ears
Final massage (Anmo, Qigong) – Step 9: scoop up water with beak, chin forward
11979387 - Final massage (Anmo, Qigong) – Step 9: scoop up water with beak, chin forward
Strengthening the kidney qi three times (Sanshang Shenqi, Qigong) – Step 1: basic position, hand on lower torso
11979352 - Strengthening the kidney qi three times (Sanshang Shenqi, Qigong) – Step 1: basic position, hand on lower torso
The bird (Niaoxing, Qigong) – Step 4: crouching, hands in front of legs
11979349 - The bird (Niaoxing, Qigong) – Step 4: crouching, hands in front of legs
Opening the lotus flower in your heart (Kaixin Lianhua, Qigong) – Step 5: push hands away from body to the front
11979306 - Opening the lotus flower in your heart (Kaixin Lianhua, Qigong) – Step 5: push hands away from body to the front
Doning protective shield (Zhuojia, Qigong) – Step 1: left hand on right shoulder
11979290 - Doning protective shield (Zhuojia, Qigong) – Step 1: left hand on right shoulder
The loud chui (Qigong) – Step 4: slowly standing up
11979285 - The loud chui (Qigong) – Step 4: slowly standing up
Niudong: twist movement – Step 2: twist tailbone to the left
11979261 - Niudong: twist movement – Step 2: twist tailbone to the left
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