In the video below, Master Tran guides the 16 moments of Qigong – Life Sustaining Way of the Heart. To do the exercises, you will need a long stick to your height. The stick could be 1/2 or 3/4 inch wood pole, 1/2 or 3/4 inch pvc pipe or bamboo stick. Please keep in mind 4 things at you do the exercises: 1) Breathing in deeply through the nose and then out slowly through the mouth (or nose). 2)Maintaining upright posture. 3) Use the breath energy (qi) to do all the movements; do not use force. All the movements should be done mindfully. 4) Contemplate the body in the body.
The virtue of the 16 movements is to prevent and cure illness in a wonderful way. It only takes 30 minutes to complete the 16 movements but will help you sustaining healthy body, mind and spirit throughout the day.
The exercises are very well adapted to every age. Elderly people should do the movements slowly and calmly, repeating them 5 to 10 times. Younger people can do them more quickly, feeling more dynamic and joyful; repeating them 10 to 20 times. After each movement one should relax, breathing in and out 5 times in the resting position regularizing one’s breathing. In order to have the best results in preventing and curing illness one should take the resolution to follow a “life sustaining diet”, eating plenty of vegetables and cereals, and avoiding meat, alcohol, coffee and tobacco.