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Gentle back bend (yoga) – Step 2: bend backwards
11967228 - Gentle back bend (yoga) – Step 2: bend backwards
Lunge stretch with torso twist – Step 3: push hips back and up
11958892 - Lunge stretch with torso twist – Step 3: push hips back and up
Slanted level with knee bend – Step 2: bend leg
11954003 - Slanted level with knee bend – Step 2: bend leg
Step ups - Step 2: stretch the standing leg
11948162 - Step ups - Step 2: stretch the standing leg
Back lift – Step 2: raise the breast
11948145 - Back lift – Step 2: raise the breast
Sun Salutation – Step 4: take a step back and touch your index fingers to your thumbs
11947958 - Sun Salutation – Step 4: take a step back and touch your index fingers to your thumbs
Wish fulfilment therapy – Step 2: place fingertips together and circle the index fingers (chakra)
11947895 - Wish fulfilment therapy – Step 2: place fingertips together and circle the index fingers (chakra)
Honouring life with the aham mantra – Step 1: take a step back, pelvis and torso to the front (detox yoga)
11947578 - Honouring life with the aham mantra – Step 1: take a step back, pelvis and torso to the front (detox yoga)
The swimming dragon (Longyougong, Qigong) – Step 5: arms further to the left
11979249 - The swimming dragon (Longyougong, Qigong) – Step 5: arms further to the left
The swimming dragon (Longyougong, Qigong) – Step 2: hands together in front of lower torso
11979246 - The swimming dragon (Longyougong, Qigong) – Step 2: hands together in front of lower torso
The swimming dragon (Longyougong, Qigong) – Step 14: back of left hand up
11979243 - The swimming dragon (Longyougong, Qigong) – Step 14: back of left hand up
Moving heaven and touching the earth (Dongtian, Qigong) – Step 5: bend back
11979230 - Moving heaven and touching the earth (Dongtian, Qigong) – Step 5: bend back
Spine breathing (Jizhui Huxifa, Qigong) – Step 4: open hands, lower arms
11979225 - Spine breathing (Jizhui Huxifa, Qigong) – Step 4: open hands, lower arms
Stocking up on sun energy (yoga) – Step 2: hands together in prayer
11966799 - Stocking up on sun energy (yoga) – Step 2: hands together in prayer
Single-legged plank – Step 2: lift one leg
11948142 - Single-legged plank – Step 2: lift one leg
Uddiyana-Bandha cycle – Step 4: release the stomach and breathe in (detox yoga)
11947547 - Uddiyana-Bandha cycle – Step 4: release the stomach and breathe in (detox yoga)
Turning the hoop (qigong) – Step 6: bend to the left, arms down
11979491 - Turning the hoop (qigong) – Step 6: bend to the left, arms down
Pushing the water and assisting the waves (qigong) – Step 1: bow stance to the left, hands at chest height
11979472 - Pushing the water and assisting the waves (qigong) – Step 1: bow stance to the left, hands at chest height
Swinging the rainbow (qigong) – Step 3: shift weight to the right, lower left arm
11979435 - Swinging the rainbow (qigong) – Step 3: shift weight to the right, lower left arm
Regulating breathing (qigong) – Step 3: bend legs, arms down
11979430 - Regulating breathing (qigong) – Step 3: bend legs, arms down
Carrying the sky (qigong) – Step 4: link fingers in front of chest
11979399 - Carrying the sky (qigong) – Step 4: link fingers in front of chest
Balancing yin and yang (Yinyang Tiaoxie, Qigong) – Step 1: distribute weight evenly, hands level with groin
11979370 - Balancing yin and yang (Yinyang Tiaoxie, Qigong) – Step 1: distribute weight evenly, hands level with groin
The deer (Luxing, Qigong) – Step 2: weight on left foot, raise both arms
11979340 - The deer (Luxing, Qigong) – Step 2: weight on left foot, raise both arms
The tiger (Huxing, Qigong) – Step 5: raise left foot, arms hanging loosely
11979332 - The tiger (Huxing, Qigong) – Step 5: raise left foot, arms hanging loosely
The loud hu (Qigong) – Step 3: right hand up, left hand down
11979278 - The loud hu (Qigong) – Step 3: right hand up, left hand down
Massaging the kidneys (Moshen, Qigong) – Step 3: hands behind back
11979235 - Massaging the kidneys (Moshen, Qigong) – Step 3: hands behind back
Becoming transparent (yoga) – Step 1: sitting, arms raised, fingers in gyan mudra
11966805 - Becoming transparent (yoga) – Step 1: sitting, arms raised, fingers in gyan mudra
Half moon (fasciae training) – Step 2: cross legs
11962320 - Half moon (fasciae training) – Step 2: cross legs
Side plank – Step 1: right leg parallel to the floor, arm stretched
11958921 - Side plank – Step 1: right leg parallel to the floor, arm stretched
Warm-up cardio balance – Step 2: power leg bends
11958886 - Warm-up cardio balance – Step 2: power leg bends
The wheel of Dharma turns constantly - Step 2: circling the hands (qi gong)
11947917 - The wheel of Dharma turns constantly - Step 2: circling the hands (qi gong)
Splitting a bowl in two – Step 1: bend the arms with the palms up (qi gong)
11947908 - Splitting a bowl in two – Step 1: bend the arms with the palms up (qi gong)
Black forest cake wreath + step by step
13646886 - Black forest cake wreath + step by step
Collecting double qi (qigong) – Step 2: raise arms above head
11979494 - Collecting double qi (qigong) – Step 2: raise arms above head
Opening wings (qigong) – Step 1: bow stance to the left, weight on right foot, raise arms to the side
11979478 - Opening wings (qigong) – Step 1: bow stance to the left, weight on right foot, raise arms to the side
Looking from the sea to the sky (qigong) – Step 2: raise upper body
11979469 - Looking from the sea to the sky (qigong) – Step 2: raise upper body
Warding off the monkey (qigong) – Step 1: basic position, arms loosely in front of the body
11979441 - Warding off the monkey (qigong) – Step 1: basic position, arms loosely in front of the body
Looking behind (qigong) – Step 1: turn head to the left
11979410 - Looking behind (qigong) – Step 1: turn head to the left
Strengthening the kidney qi three times (Sanshang Shenqi, Qigong) – Step 2: bend forward slightly
11979353 - Strengthening the kidney qi three times (Sanshang Shenqi, Qigong) – Step 2: bend forward slightly
Ong Sohong (yoga) – Step 2: hands up to the side
11966832 - Ong Sohong (yoga) – Step 2: hands up to the side
Head twist (yoga) – Step 2: head back
11966829 - Head twist (yoga) – Step 2: head back
Woodcutter (yoga) – Step 1: sitting, arms forward, fingers interlocked
11966818 - Woodcutter (yoga) – Step 1: sitting, arms forward, fingers interlocked
Push ups – Step 1: assume push up position
11957556 - Push ups – Step 1: assume push up position
Hip stretch – Step 1: lie on your front and pull the right foot up
11953986 - Hip stretch – Step 1: lie on your front and pull the right foot up
Windscreen wipers – Step 1: lie on your back, bend the knees and stretch out your arms
11948150 - Windscreen wipers – Step 1: lie on your back, bend the knees and stretch out your arms
Wish fulfilment therapy – Step 1: place the left hand on the right (chakra)
11947894 - Wish fulfilment therapy – Step 1: place the left hand on the right (chakra)
The plank and chaturanga - Step 2: lower your knees and breast, bring your belly button to your spine (power yoga)
11947737 - The plank and chaturanga - Step 2: lower your knees and breast, bring your belly button to your spine (power yoga)
Mountain – Step 1: prayer pose (power yoga)
11947732 - Mountain – Step 1: prayer pose (power yoga)
Alternate breathing Nadi Shodhana - Step 1: hold the right nostril closed with the thumb (detox yoga)
11947570 - Alternate breathing Nadi Shodhana - Step 1: hold the right nostril closed with the thumb (detox yoga)
A young man performing explosive step-ups on a vaulting box
12611043 - A young man performing explosive step-ups on a vaulting box
Peeling and dicing tomatoes (step by step)
12265267 - Peeling and dicing tomatoes (step by step)
Turning the hoop (qigong) – Step 1: bend down, arms and head hanging
11979486 - Turning the hoop (qigong) – Step 1: bend down, arms and head hanging
Cloud hands (qigong) – Step 1: twist right, raise right hand, left hand in front of hips
11979463 - Cloud hands (qigong) – Step 1: twist right, raise right hand, left hand in front of hips
Carrying the ball in front of shoulders (qigong) – Step 1: sink down onto right leg, arms out
11979451 - Carrying the ball in front of shoulders (qigong) – Step 1: sink down onto right leg, arms out
Carrying the sky (qigong) – Step 3: hands above head, fingers linked
11979396 - Carrying the sky (qigong) – Step 3: hands above head, fingers linked
Balancing yin and yang (Yinyang Tiaoxie, Qigong) – Step 8: evenly distribute weight, arms relaxed
11979368 - Balancing yin and yang (Yinyang Tiaoxie, Qigong) – Step 8: evenly distribute weight, arms relaxed
Eye exercises (Yangong, Qigong) – Step 2: moving hands in front of eyes
11979297 - Eye exercises (Yangong, Qigong) – Step 2: moving hands in front of eyes
Rudong: combined movement (Qigong) – Step 4: hands on lower torso
11979265 - Rudong: combined movement (Qigong) – Step 4: hands on lower torso
Activating the stomach muscles – Step 2: lie on your back, right arm to left knee
11953968 - Activating the stomach muscles – Step 2: lie on your back, right arm to left knee
Back stretcher – Step 1: keel down and round your back
11948146 - Back stretcher – Step 1: keel down and round your back
Holding the earth – Step 2: bend the arms loosely (tai chic chaun)
11947937 - Holding the earth – Step 2: bend the arms loosely (tai chic chaun)
Twisting the body and looking at the moon – Step 3: raise arms diagonally upwards
11979459 - Twisting the body and looking at the moon – Step 3: raise arms diagonally upwards
Balancing yin and yang (Yinyang Tiaoxie, Qigong) – Step 7: weight on right foot, crouch down
11979376 - Balancing yin and yang (Yinyang Tiaoxie, Qigong) – Step 7: weight on right foot, crouch down
The deer (Luxing, Qigong) – Step 5: bend left leg, body weight forward
11979343 - The deer (Luxing, Qigong) – Step 5: bend left leg, body weight forward
The lunge (Gongbu, Qigong) – Step 1: weight on right leg, turn torso to the left
11979311 - The lunge (Gongbu, Qigong) – Step 1: weight on right leg, turn torso to the left
Breathing regulation (Tiaoxi, Qigong) – Step 3: bring hands to the side
11979270 - Breathing regulation (Tiaoxi, Qigong) – Step 3: bring hands to the side
Spine breathing (Jizhui Huxifa, Qigong) – Step 3: stand up, widen ribcage
11979224 - Spine breathing (Jizhui Huxifa, Qigong) – Step 3: stand up, widen ribcage
The journey between heaven and earth (Tiandi Jianxing, Qigong) – Step 1: open feet, palms down
11979217 - The journey between heaven and earth (Tiandi Jianxing, Qigong) – Step 1: open feet, palms down
Coach driver position with twist (yoga) – Step 4: palms crossed on knees
11966845 - Coach driver position with twist (yoga) – Step 4: palms crossed on knees
Shoulder circles (yoga) – Step 3: circle in opposite directions
11966816 - Shoulder circles (yoga) – Step 3: circle in opposite directions
Alternate rowing – Step 2: alternately raise arms with dumbbells
11957561 - Alternate rowing – Step 2: alternately raise arms with dumbbells
Warrior (yoga) – Step 2: bend front knee
11953014 - Warrior (yoga) – Step 2: bend front knee
Shoulder stand (Sarvangasana) – Step 1: raise legs up supporting your pelvis
11947955 - Shoulder stand (Sarvangasana) – Step 1: raise legs up supporting your pelvis
Holding the sky – Step 1: assume the initial position, fingers linked (tai chi chuan)
11947932 - Holding the sky – Step 1: assume the initial position, fingers linked (tai chi chuan)
Turning heaven and earth to the left and the right – Step 1: bend the arms and move the hands from right to left (qi gong)
11947912 - Turning heaven and earth to the left and the right – Step 1: bend the arms and move the hands from right to left (qi gong)
Carrying the ball in front of shoulders (qigong) – Step 6: lower, turn right, arms to the side
11979456 - Carrying the ball in front of shoulders (qigong) – Step 6: lower, turn right, arms to the side
Carrying the ball in front of shoulders (qigong) – Step 4: raise right hand, stretch rear leg
11979454 - Carrying the ball in front of shoulders (qigong) – Step 4: raise right hand, stretch rear leg
Carrying the ball in front of shoulders (qigong) – Step 3: turn to the left
11979453 - Carrying the ball in front of shoulders (qigong) – Step 3: turn to the left
Rowing on the lake (qigong) – Step 1: basic position, arms down
11979447 - Rowing on the lake (qigong) – Step 1: basic position, arms down
The monkey (Yuanxing, Qigong) – Step 4: weight on left leg, bend left arm
11979337 - The monkey (Yuanxing, Qigong) – Step 4: weight on left leg, bend left arm
Rudong: combined movement (Qigong) – Step 2: finger tips together above head
11979263 - Rudong: combined movement (Qigong) – Step 2: finger tips together above head
Movement (Qigong) – Step 2: pushing hands forward, transferring weight onto leg
11979209 - Movement (Qigong) – Step 2: pushing hands forward, transferring weight onto leg
Bow (yoga) – Step 1: sitting, legs stretched
11967244 - Bow (yoga) – Step 1: sitting, legs stretched
Shoulder raises (yoga) – Step 2: raise left shoulder
11966825 - Shoulder raises (yoga) – Step 2: raise left shoulder
Standing leg and arm extension – Step 1: stand on one leg, body creating a straight line
11958925 - Standing leg and arm extension – Step 1: stand on one leg, body creating a straight line
Slanted level – Step 2: raise pelvis
11954001 - Slanted level – Step 2: raise pelvis
Standing single leg balance (pilates) – Step 1: stand, raise leg
11953015 - Standing single leg balance (pilates) – Step 1: stand, raise leg
Single-legged plank – Step 1: support yourself with your elbows and toes
11948141 - Single-legged plank – Step 1: support yourself with your elbows and toes
Sun salutation - Step 6: kneel on your left knee and touch your thumbs to your index finger
11947961 - Sun salutation - Step 6: kneel on your left knee and touch your thumbs to your index finger
Initial position – Step 2: fingertips together at breast height (tai chic chaun)
11947929 - Initial position – Step 2: fingertips together at breast height (tai chic chaun)
The jade phoenix nods – Step 1: place the hands together (qi gong)
11947900 - The jade phoenix nods – Step 1: place the hands together (qi gong)
Rhubarb pie - step by step
13460355 - Rhubarb pie - step by step
Baked apple roses - step by step
13456863 - Baked apple roses - step by step
Lemon Meringue Pie - step by step
13456771 - Lemon Meringue Pie - step by step
Twisting hips and jabbing with hands (qigong) – Step 1: basic position, fists on hip bones
11979461 - Twisting hips and jabbing with hands (qigong) – Step 1: basic position, fists on hip bones
Rowing on the lake (qigong) – Step 4: lower hands
11979450 - Rowing on the lake (qigong) – Step 4: lower hands
Circling the head (qigong) – Step 3: raise head and turn it diagonally to the right
11979415 - Circling the head (qigong) – Step 3: raise head and turn it diagonally to the right
Final massage (Anmo, Qigong) – Step 7: index fingers under nose and mouth, alternating sides
11979385 - Final massage (Anmo, Qigong) – Step 7: index fingers under nose and mouth, alternating sides
Gathering yourself in the lower Dantian (Yishou Dantian, Qigong) – Step 2: leaning forward slightly
11979318 - Gathering yourself in the lower Dantian (Yishou Dantian, Qigong) – Step 2: leaning forward slightly
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