14130972 - Woman practicing yoga with yoga block on exercise mat14130970 - Woman practicing yoga with yoga block on exercise mat00946494 - Young woman asleep during a relaxation exercise13777574 - Woman working out on a mat beside a pool; Wellington, New Zealand13777570 - Woman working out on a mat doing a side plank; Wellington, New Zealand13777573 - Woman working out on a mat beside a swimming pool; Wellington, New Zealand13777569 - Woman working out on a mat doing a plank beside a pool; Wellington, New Zealand13777572 - Woman working out on a mat doing a side plank at the edge of a pool; Wellington, New Zealand11953981 - Stretching the back upper leg muscles – Step 2: stretch lower leg up11948131 - A simple push up – Step 1: support yourself on your knees11953999 - Strong back balance – Step 2: raise left arm and right leg11953980 - Stretching the back upper leg muscles – Step 1: lie on back, bend left leg11967240 - Leg raises (yoga), on the mat11953965 - Warming up the spine – Step 2: round your back11979397 - Carrying the sky (qigong) – Step 5: stretch arms above head, raise heels11979284 - The loud chui (Qigong) – Step 3: crouch down11953971 - Torso training – Step 2: raise pelvis11953995 - Side stabiliser – Step 2: raise upper leg11966850 - Deep relaxation (yoga) – On the mat: laying on back11979236 - Massaging the kidneys (Moshen, Qigong) – Step 4: circling with hands11967225 - Torso twist (yoga) – Step 1: sitting, hands on shoulders11979237 - Strengthening the kidney (Gushenfa, Qigong)11966823 - Wood chopper (yoga) – On a mat: kneeling in front of a chair, spine stretch11966796 - Boat (yoga) – Step 1: hand on chair, leg stretched behind11979234 - Massaging the kidney (Moshen, Qigong) – Step 2: massaging the kidneys11967214 - Stable seat from the side (yoga)11966849 - Deep relaxation (yoga) – Step 3: bring knees to chest11966814 - Shoulder circles (yoga) – Step 1: sitting, fingertips on shoulders11966811 - Breathing window (yoga) – Step 2: palms crossed on chest11967235 - Camel ride, lower spine (yoga) – Step 1: sitting, hands on hips11966837 - Muscle training exercises11953987 - Hip stretch – Step 2: lie on side, pull right leg up11953982 - Stretching buttock muscles – Step 1: lie on back, bring left leg to the side11953972 - Mobilising the pelvis – Step 1: sit on gym ball, back straight11979321 - Gathering yourself in the lower Dantian (Yishou Dantian, Qigong) – Step 5: place hands next to each other on the stomach11979213 - The swaying sea (Huanghai, Qigong) – Step 1: sitting, bend upper body forward11967238 - Leg lifts (yoga) – Step 2: raising both legs11967213 - Stable seat looking forward (yoga)11953985 - Torso stretching – Step 1: lie on back, right foot on left knee, arm up11953969 - Activating the stomach muscles – Step 1: lie on back, left arm to right knee11979412 - Looking behind (qigong) – Step 3: return to basic position11979274 - Loud Ke (Qigong) – Step 3: hands in front of abdomen11953973 - Mobilising the pelvis – Step 2: tip the pelvis backwards, round your back11967239 - Leg lifts (yoga) – Step 3: hands at neck, lift leg11967237 - Leg lifts (yoga) – Step 1: sit, raise leg11967224 - Half stretched position (yoga), on the mat11966808 - Warrior (yoga) – Step 1: sit on one buttock, leg behind, stretch arms up11954006 - Torso stabiliser on your back – Step 1: lie on your back on a gym ball, arms stretched11979239 - The swimming dragon (Longyougong, Qigong) – Step 10: move hands up11967251 - Cosmic eight (yoga) – Step 2: circling outside11967221 - Splits (yoga), on the mat11953983 - Stretching buttock muscles – Step 2: lie on your back, bring right leg to the side11953977 - Relaxing the spine – Step 2: roll your upper body forward11979358 - Walking nine steps on the spot (Jiuzuta, Qigong) – Step 1: weight on left leg, left hand in front of lower torso11979322 - The bear (Xiongxing, Qigong) – Step 1: basic position11979267 - Rudong: combined movement (Qigong) – Step 6: hands linked in front of stomach11966830 - Head twists (yoga), on the mat: lotus position, turn head11979206 - Posture (Qigong): loosen hip joints, leg forward11967246 - Bow (yoga): on the mat11967247 - Half moon (yoga) – Step 2: raise leg11966843 - Coach driver position with stretch (yoga) – Step 2: elbows on knees, upper body forward11953975 - Flexing the spine – Step 2: turn upper body to the right11979333 - The tiger (Huxing, Qigong) – Step 6: turn forward, hands in fists at the waist11979266 - Rudong: combined movement (Qigong) – Step 5: hands making a horizontal circle in front of the body11966842 - Coach driver position with stretch (yoga) – Step 1: sit, palms up11966797 - Boat (yoga), on the mat: lie on front, raise arms and legs11953970 - Torso training – Step 1: lie on back, knees bent11979476 - Pushing the water and assisting the waves (qigong) – Step 5: weight on right leg, lower arms11966844 - Coach driver position with stretch (yoga) – Step 3: turn to the side11966826 - Shoulder raises (yoga) – Step 3: raise both shoulders11979208 - Movement (Qigong) – Step 1: hands to the front, front leg bent11967243 - Stretched position (yoga), on the mat11966824 - Shoulder raises (yoga) – Step 1: sit and raise right shoulder11954002 - Slanted level with knee bend – Step 1: lie on back, legs on gym ball11979417 - Touching the feet (qigong) – Step 1: basic position11979395 - Carrying the sky (qigong) – Step 2: raise heels, toes out11966841 - Back bend on a chair11953967 - Lengthening the back – Step 2: go onto all fours, stretch out opposite arm and leg11979361 - Walking nine times on the spot (Jiuzuta, Qigong) – Step 4: turn forward, left hand in front of lower torso11953964 - Spine warm-up – Step 1: go onto all fours, back straight11979369 - Balancing yin and yang (Yinyang Tiaoxie, Qigong) – Step 9: right foot forward11979315 - The rider position (Mabu, Qigong) – Step 2: bend knees deeper11966848 - Deep relaxation (yoga) – Step 2: stretch arms at shoulder height behind11954007 - Torso stabiliser on the back – Step 2: arms to the sides11966836 - Muscle training exercises11953998 - Strong back balance – Step 1: lie on front on a gym ball, support yourself with your arms11953992 - Back stabiliser – Step 1: lie on your back, raise buttocks11979383 - Final massage (Anmo, Qigong) – Step 5: massaging the Dazhui point11979312 - The lunge (Gongbu, Qigong) – Step 2: left foot forward11979222 - Spine breathing (Jizhui Huxifa, Qigong) – Step 1: lose fists11966815 - Shoulder circles (yoga) – Step 2: fists in front of breastbone11966801 - Stocking up on sun energy (yoga), on the mat: lotus position, arms up11979287 - The loud Xi (Qigong) – Step 2: hands in front of eyes11979279 - The loud Si (Qigong) – Step 1: basic position, hands at chest height, palms up11979244 - The swimming dragon (Longyougong, Qigong) – Step 15: right hand up11979409 - Raising hands (qigong) – Step 4: change sides11979406 - Raising hands (qigong) – Step 1: basic position, left arm above head11979275 - The loud Ke (Qigong) – Step 2: arms at chest height, palms up11967242 - Stretched position (yoga) – Step 2: raise legsnext page
