Thousands of years ago, the ancients made a profound discovery.

Humans could experience a longer life with more radiant health simply by mirroring the movements of nature.

Over the centuries.

They developed practices known as Qi Gong.

During my last 25 years of teaching these practices I've seen remarkable transformations as my students tap into their own life force energy.

This is the real fountain of youth Not hidden in some far away land but inside each one of us.

Each episode is a complete Qi Gong routine focused on one aspect of preventative health and wellness.

So try them all to discover which leaves you feeling the most nourished radiant and uplifted.

These routines are simple, gentle movements that don't require any special clothing or equipment.

All you need to do now is stand up, get ready to move and I'll be your guide to your very own Fountain of Youth Welcome to Qi Gong for the wrists arms and hands the arms wrists and hands are the most widely used part of the body through gentle stretching flowing movements and improved circulation Qi Gong can help this part of the body heal and function optimally now join me in this beautiful mountain scenery as I take you through a relaxing Qi Gong routine that will truly benefit your hands your wrists and your arms so enjoy Welcome to Qi Gong for the Arms Wrists and Hands let's begin by taking a stance that's about shoulder-width bend your knees slightly and then just rub the palms together take a nice deep breath this routine will be about bringing circulation and healthy energy through the lower parts of the arms just rub the hands together vigorously and then interlock your fingers and circle the wrists try to bring full range of motion to the lower arms one hand circles over the top of the other and then they switch back and forth and do this vigorously so it's not a slow movement it's a warm-up you go back and forth vigorously in one continuous flow and as you're doing this take a nice deep breath feel the energy and the circulation swirling through the wrists and the hands this movement opens the energy through the tendons the ligaments the joints and the muscles now inhale bring the energy to the chest and exhale push forward and inhale draw the energy into the chest and exhale stretch the hands forward and when you push forward you get a nice stretch through the lower parts of the arms and you're drawing energy into the lungs and extending it into the arms exhale as you push forward and inhale drawing the energy in exhale and push forward inhale draw the energy in feel a nice warm-up and a nice stretch bringing more energy into the body through the breath and guiding and directing that energy right into the lower parts of the arms and now bring one arm down and the other above and stretch the wrists so the lower hand the fingers are stretching the inside of the wrist and the upper hand the outside and then switch feel that stretch through the lower arm and the upper arm take a nice deep breath switch again and then roll the hands down and press the fingers down towards the ground stretch fingers down and away from you and then we're gonna just do a continuous flow and wave the energy through the lower arms roll up press the fingers down to the ground and let it flow and this will stretch the lower parts of the arms the wrists all those tendons and ligaments through the hands wave-like movement through the arms and the hands so you're gonna press down to the ground roll and wave the stretch through the arms and then stretch the hands down and roll and wave through again one continuous flow get the rhythm of the movement and stretch the fingers the arms and the hands take a nice deep breath it's a wonderful flowing movement to get all that circulation going now reverse the flow reverse the stretch again you're pressing the fingers down roll it through the wrists and the arms take a nice deep breath let that Qi circulate in through the arms with stretch with flow and with breath we open the energy through this part of the body now press the fingers down towards the ground relax the hands out to the sides and make a fist and then open the hands as wide as you can make a fist and open the fingers as wide as you can and do that quickly and this will pump the blood flow in and out through the fingers and lower parts of the arms flick the fingers down to the ground and feel the blood pumping through the lower parts of the arms then rest and relax notice how the lower arms feel feel the strength and the energy in the hands and let's do it again make a fist open the fingers rapidly pump the energy pump the blood through the lower parts of the arms then relax notice how the lower arms feel and now circle the arms one right over the other swirl and mix the energy through the fingers the wrists and the elbows this is a nice lower arm spiral these exercises were called silk reeling you can even imagine that you're reeling silk through the wrists the lower parts of the arms and the hands healthy flexible energy through the hands and the arms reverse the direction now spiral the hands towards you try to get full range of motion through the wrists and the hands so the hands are open fingers are spread and then spiral feel the warmth the exercise the workout through the lower parts of the arms keep the rest of your body loose and relaxed you might notice that you shift the weight just a little bit and then shake the arms out palms face up and flick the wrists shake the hands shake the elbows wrists are really relaxed opening the inner parts of the wrist these acupressure points were called the inner gates and now we're gonna knock the inner gates one right over the other palms face towards you and knock the hands and the wrists together palms face towards you and knock the wrists together and this stimulates key acupressure points for improved circulation through the wrists and the lower parts of the arms switch the sides still palms face towards you and knock the wrists together and you can do this as strongly or as lightly as you'd like a little stronger knocking creates more energy it should feel comfortable and then bring your hands down to your sides and notice how your arms feel feel the body's electricity circulating through you now bring your arms up to the left side of your body press the palms away from you and turn your head over the right shoulder here I'm gonna do your mirror image so left hand presses away from you and turn the head over the right shoulder exhale as you press the hands away inhale as you look towards the palms exhale press and turn the head over that right shoulder this is called dragon stretches it's tail inhale look at the hand exhale press and turn when you press and turn feel that release through the neck shoulders all the way down through the fingertips hold the stretch and breathe into it turn the head maybe just a little further and then we'll do the other side press the hands over to the right side turn the head over the left shoulder exhale as you press and inhale as you look at the hands inhale look at the hand exhale press and turn the head release that whole line of tension from the neck through the shoulder all the way down to the fingertips press and turn as you stretch inhale look at the hand exhale and turn do that again press and turn take a nice deep breath and hold the stretch spread the fingers turn the head over that left shoulder and lengthen use the breath to help to release tension and then bring the arms down to your sides and again feel the Qi and the circulation flowing down the arms into the hands feel that lightness and electricity moving through the arms now take the hands out shoulder height and press away from you spread the fingers tuck your chin back and in and lengthen and then lean the head over to the right shoulder and stretch lean the head over to the left shoulder and stretch take a nice deep breath and then fingertips go behind you head over to the right shoulder and stretch then over to the left shoulder and stretch take a nice deep breath head comes back up and arms down and feel some energy opening through the arms shake it out shake out the lower parts of the arms and then we'll do the other side by bringing fingertips together with the thumbs push the back of the hands out lean head towards the right shoulder and stretch take a nice deep breath breath go to the other side head towards the left shoulder and stretch feel those muscles and tendons lengthening and opening head comes up fingertips forward now still flex the wrists towards the elbows head to the right shoulder and stretch nice deep breath head over to the left side and stretch when the arms are at the shoulder height e help to create better alignment through the upper body arms down to the sides feel the flow of energy down through the arms as you shake it out keep the arms loose and open now bring the arms in front of you and really shake out the wrists and the hands you can bounce a little bit into the knees relax the shoulders and flick and shake the fingers loose shake the wrists the fingers the elbows and the shoulders a little bouncing into the knees and this continues to bring healing circulation down from the elbows through the wrists and the arms And now slow it down and notice how the body feels see if you can feel the energy down through the arms into your hands Now bring your arms up back of the hands float towards each other and spiral in back of the hands towards each other and spiral in and again swirl and gather energy through the fingertips into the wrist through the arms this movement is called white crane soaring so feel the body like a bird soaring through the air and here gathering energy through the limbs through the fingers and letting it flow through the upper back and neck back of the hands towards each other and spiral the hands in towards the heart center inhale as you come in exhale float the arms out feel as if your arms are moving through water now do one arm at a time float that left arm forward and spiral it in feel again as the arm is moving through water gathering healing energy from the fingertips through the wrist into the elbow relax into the flow stay loose through your spine your spine moving like a wave arm floating out spiraling the energy in let the movement flow through you we gather healing energy through the lower arm and then do the other side wave the energy up through the spine and out through the right arm feel as if the right arm is moving through water spirals out and spirals in gather and collect draw in healing energy through the fingers the wrist the elbow and shoulder feel that spiraling flow moving through the right arm little wave-like quality through the spine moving with the flow the breath here can just be relaxed and full and deep focus the energy through the spiral hands down to the sides and now do the double arm spiral again soaring crane both hands go out back of the wrist go towards each other and then we spiral in feel like you're gathering not only healing energy into the hands wrists and arms but healthy vibrant energy into the heart center keeping yourself stress-free a heart center elevated gather in joy happiness lightness and freedom right into the heart center let it flow through the arms exhale arms go forward inhale coming in bring the hands down to your sides notice how the arms feel feel the awakening of healing energy in your arms now bring your arms up press forward pull back and again press forward and pull back we'll go into a nice Qi Gong flow these movements are done slowly and gracefully push the hands forward inhale as you pull back exhale slowly push the hands forward when you push the hands forward feel like you're clearing any old energy any blockage any pain through the lower parts of the arms exhale push the hands forward and inhale drawing the hands in pull in golden light or healing energy into the lower parts of the arms and the hands and feel the circulation being pumped through the lower parts of the arms and then the hands come down notice how the arms feel feel the awakening of healing energy in your arms and now inhale float the arms up and exhale float the arms down this is called opening the flow bring some attention to the way in which the hands move through the air inhale float the arms up feel the air move through the fingers and across the arms these flowing movements are designed to bring healing energy into the body to bring relaxation and tranquility into the mind inhale float the arms up exhale float the arms down feel a little wave-like quality move through your spine that flow goes up through the spine and out through the arms just allow the movement to be slow and graceful fluid and flowing bring your hands down to your sides and then do one arm at a time bring your left arm up and then let it float down bring the right arm up and let it glide through the air left arm and then the right arm and as you do this single arm open the flow relax your spine feel the energy rippling up through the back and out through the arm and with each movement relax your spine just a little bit more feel as if you're moving in water and these relaxed movements clear tension and tightness out of the neck and shoulders and ensure healthy circulating energy into the arms now do both arms at the same time again inhale coming up exhale down relax upper back neck and shoulders float the arms up and exhale down feel as if your mind can just relax into the flow and now back of the hands towards each other and float em down that same flow moving through the spine and out through the arms this one is called baby bird learning to fly back of the hands towards each other elbows float up and elbows float down little wave-like quality through the spine as your hands float through the air coming up and floating the hands down back of the hands towards each other and float the hands down feel a nice undulation a rippling movement through the spine and this movement is said to cultivate lightness in the heart center and good circulation of energy through the arms wrists and hands feel that elevation of energy in your body feel your heart free and open like the sky feel the movement fluid and flowing through your body inhale as you come up exhale down with each breath relax just a little bit more inhaling up exhaling down and now holding a Qi ball hold the palms so they face towards each other and visualize golden light in your hands breathe that healing golden light into the hands and then we're gonna feel this energy circulate through the arms inhale draw golden light into your left arm all the way up through the shoulder across your upper back and exhale it down the right arm so inhale golden light and healing energy up through the left arm and down and out through the right and feel a golden light and a flow of energy swirling through the arms and upper body feel this light and energy cleaning out any problems any tension any tightness and then bring your attention back to the center of the hands feel that golden light between your palms and then switch the direction feel the energy coming in through the right arm all the way to the shoulder across the shoulder blade and down the left inhale in through the right arm and exhale down the left and feel this golden light this river of energy swirling through the arms cleansing clearing out pain and blockage and bringing healing energy through this whole area of the body take a nice deep breath and then bring the energy back into the center of the palms contain it and then bring the feet together circle one arm around and down and then the other arm down and around and inhale gather your energy bring it right down the midline of the body other side right down the midline of the body this is the place where we can store and contain that healing energy circle and gather feel the arms light relaxed bring both hands over the lower abdomen and center your energy there take a nice deep breath feel all that healing energy that we cultivated contained within you your mind relaxed your body open feel healing energy going down through the arms wrists and hands contain it in the lower abdomen and take that feeling of health and vitality with you into the rest of your day