This Qigong helps the Physical and the Metaphysical sides of your body.. Start in WuChi position. A simple Qigong ( Breath Work/ Energy Exercise) Stand in WuJi / WuChi postion... Feet shoulder width apart The ball of you foot, side of the foot and heel of your foot pushing into the ground. wiggle and rest your toes. bend your knees and elbows slightly. not too much. pull in your bum to open up your Hips ( Qua) Breath from the Belly, Breathe in - expand the belly. Breathe out - pull the Belly in. keep doing that tuck in your chin so your looking 6-9 foot in front Relax your shoulders chest in shoulders slightly forwards relax your muscles , yet stretch your tendons.. your goal is to add this to everything you do... Push Qi in all Directions... Breath in - draw your hands towards you.. Breath out - push your hands away from you.. Keep going.. The rest of the body still doing WuChi position. Do this for as long as you want.. The QUICKER you do any Qigong the more its for fitness and waking you up... The SLOWER you do any Qigong the more its for health, meditation and preparing you for sleep. Benefits : Helps strengthen posture Improves Central core strength Improves blood pressure and blood flow Improves balance Increases blood circulation in the body especially fingers, arms, shoulders. Massages internal organs.. Helps balance the left and right Hemispheres of the brain, And so much more...