Qi Gong: 30-Day Challenge with Lee Holden. 30 short workouts

Kickstart your vitality with seven-minute qi gong routines, building a daily habit over 30 days to reduce stress, boost energy, and improve emotional balance.

Begin a 30-day Qi Gong journey with seven-minute routines filmed on the California coast, mirroring nature's energy to build daily consistency for boosted vitality and lasting rewards.

Open the body's energy flow on day 1 with spinal cord breathing, chest opening, and neck and shoulder stretches to release stress and build lifeforce energy through flowing movements.

Open the energy flow in your body with knocking on the door of life to energize the Chey system and Ming Men through flowing, breath-synced movements.

Open the lungs and boost breath capacity through chest acupressure point massage, wave breathing, and coordinated arm movements that circulate energy, improve upper body flexibility, and enhance immune function.

Day 4 of the qi gong challenge energizes the body and releases neck and shoulder tension, connecting to internal flow through acupressure, breathing, and flowing movements.

Feel the chi energy and transform stress into vitality by shaking and breathing naturally. Tap the chest and limbs along meridians to clear energy blockages.

Day 6 guides a waterways movement to calm the mind, release mental stress, and center energy through Zen's Circles and meridian flow.

Day 7 delivers a qigong routine that builds strength, flow, and flexibility through tiger movements, earth connection, and breath, releasing old energy and inviting fresh vitality.

Day 8 strengthens the lower back and legs with a wide stance, hip opening, and full body flow, synchronized with deep breaths to build resiliency and flowing energy.

Open the wrists, arms, and rib cage with silk reeling to loosen joints and improve circulation. Breathe deeply to energize the lungs and transform tension into circulating energy.

Strengthen the legs and spine with a wider-than-shoulder-width stance and river-like weight shifts. Move like water, breathe deeply, and flow energy through the body with moon over the lake.

Day 11 guides you through activating energy and balancing emotions with inner and outer gates, fingernails rubbing vigorously, and tiger and wave flows to energize and cleanse.

Day 12 routine: cultivate inner energy using a wide stance, acupressure points, and breath; flow through swimming dragon and pulling down the heavens to energize the lungs, liver, and spine.

Open the hips and lower back with hip circles, acupressure, and mindful breathing to balance energy. Flow through arms spirals and cloudy hands to release emotional tension and cultivate energy.

Clear tension in the neck, shoulders, and spine with spinal cord breathing to balance the nervous system. Dragon stretches and swimming dragon flow move energy from the lower dantin.

Activate internal energy with the knocking on the door of life routine, opening meridian energy flow through the spine and chest to calm the heart center and boost vitality.

Balance nervous system, calm the mind, and energize the body with spinal cord breathing and twists. Clear mental stress with spirals and seaweed in the ocean for focus and creativity.

Day 17 qi gong sequence awakens heart energy to promote emotional balance, cleanse old energy with full-body shaking, breath work, and center-led, water-like flowing movements.

Advance day 18 of the Qi Gong 30-day challenge with strength and flexibility through flowing spine movements, breath, and relaxation; move like a river and cultivate effortless energy.

Day 19 builds lower-body strength and energy, finishing with a heart-opening flow. The practice links breath with movement, stretching the hamstrings and hips while cultivating emotional balance through cloudy hands.

Activate your internal energy and center your mind with abdominal breathing, chi energy, and gentle chest and body tapping that wake meridians, support digestion, and restore balance through mindful movement.

Expand energy through spinal cord breathing and hand meridians, stimulating inner and outer gates to balance the nervous system, energize the chest, and connect heaven and earth.

Move with water-like fluidity to energize the body and calm the mind, using breath, gentle knocking, and wave-inspired stretches such as the fountain and viridian stretch.

Engage in a 30-day Qi Gong routine that builds spine and leg strength with the arrow squat and side bends, while breathing into the lower abdomen to support emotional balance.

Day 24 of the Qi Gong 30-day challenge teaches deep abdominal breathing, grounding, and flowing upper-body movements to energize the body and calm the mind for daily focus.

Open upper body energy and lungs with collarbone acupressure, expand chest and shoulders through roosters spreading the feathers, then hold up the sky and fly to cultivate breath and energy.

Day 26 guides a full body flow routine that strengthens the legs, opens the hips, and cultivates resilience and energy through Swimming Dragon, Moon Over the Lake, and breath-synchronized movements.

Open the chest, energize the body, and calm the mind through qigong, using spinal spirals and cloudy hands to promote emotional balance and heart-centered energy.

Day 28 of the qi gong 30-day challenge balances mind, body, and heart, energizes the center, relaxes the neck and shoulders, and links tiger and dragon stretches with breath.

Open the joints with wrist, elbow, and shoulder circles in a shoulder-width stance. Use zenn circles to clear the mind and deepen breathing for energy and present moment awareness.

Finish the 30-day qigong challenge with a final routine that blends movement, breath, and relaxation to energize the spine, lungs, the three dantian energy centers, and the mind.