The few fitness routines a dare to do at home.
Deep and synchronized breathing is key.
For awakening the energy - from Michael Holland.
Execute each movement for 1 minute.
Bounce. Shake. Jump around.
Think childlike energy — loose, free, no structure.
Pelvis-to-head undulations that teach internal flow.
Dynamic openers to activate upper body lymph and rhythm.
Twisting the spine with full-body intention and rotational breath.
Benefits:
Loose, relaxed cross-body throws with zero tension.
Benefits:
Strikes through the diagonal planes of the body with power.
Benefits:
Rhythmic stomps with slap contact for lymph flow + core activation.
Benefits:
From a standing position with feet slightly turned outward, drop into a deep
squat while keeping your core strong and spine tall. As you rise, swing your
arms above your head, crossing them at the top to open the shoulders and
lengthen the spine.
Benefits:
An ancient posture from Shaolin Kung Fu, Tai Chi, and Qigong practiced for over
2,000 years. Stand with feet wider than shoulder-width, toes forward, knees bent
deeply, and back straight. Sink into the stance and maintain strong, grounded
energy.
Benefits:
Tap with the fingertips over face and neck zones. Finish with slow sweeps from
ears to collarbones.
Benefits:
Unlock mobility. To do with exaggerated exhale.
Hands pressed together in prayer position.
Push into one side while turning your head to the opposite side.
Hold 2 seconds, then switch.
Breath: Exhale deeply as you twist, inhale back to center.
Benefits:
Nod head up and down.
Chin to chest on the down, eyes to sky on the up.
Start slow, then build rhythm.
Breath: Exhale as chin drives down, inhale as head rises up.
Benefits:
Turn head side to side like saying “no.”
Hold 2 seconds at each end, then flow with rhythm.
Breath: Exhale as chin drives toward shoulder, inhale returning to center.
Benefits:
Retract chin back (like hiding into your shell),
then gently extend neck forward (like peeking out of a tree).
Breath: Inhale on retraction, exhale as you extend.
Benefits:
Elbows bent at 90° in a “goalpost” position (one up / one down).
Rotate arms back and forth, keeping elbows level with shoulders.
Option: Synchronize neck rotation to face the upper arm.
Breath: Exhale as you twist, inhale back to center.
Benefits:
Extend arms straight out like a crucifix.
Slowly rotate each arm side to side through shoulders and upper spine.
Option: Synchronize neck rotation to look at the hand palm face up.
Breath: Exhale as you rotate, inhale returning to center.
Benefits:
Swing arms wide open to the back, then clap together in front with rhythm and control.
Breath: Inhale as arms open, exhale as they clap behind back
Benefits: