Access to our Qigong video resource pages is restricted and is only available to San Bao Martial Arts students to use as an aide memoire.

Qigong exercises can often look like, and can be wrongly taught like, slowed down aerobics. Qigong uses physical movement, the breathing, and focus to: Guide the Qi, enhance Qi floq, clear blockages in the meridians, and increase awareness (Shen).  It is an art that is almost impossible to appreciate without being exposed to proper tuition and the development of the ability to listen to the Qi.

Qigong is the art or science of using, working with and cultivating Qi “life energy” to enrich one’s life by controlling and strengthening the flow of Qi throughout the body.

Some sets, and some individual exercises, are more physical in nature (sometimes called “Farmer’s Exercises”).  In these cases, the exercise are not really Qigong (in that their main role is to work with the Qi) and they are labelled as such.

Please note that a number of the exercises from different Qigong sets have similar names.  This can sometimes cause confusion as, although they might even look similar, they are not the same exercises and the focus on Qi flow is different in each.



We Provide Courses and Workshops on:


Connecting Heaven and Earth

Connecting Heaven and Earth is a Five Elements Qigong that enhances Qi flow, creates a real sense of calmness, and balances the Qi. This exercise, if practiced on a regular basis, brings balance to mind, body and spirit. It is Neigong in nature.


The Ba Duan Jin (Eight Fine Treasures)

This is a set of eight exercises that is often practiced as a physical warm up for Taiji classes, etc.  By doing this, the Qigong qualities are lost and only a fraction of the benefits are accessed when practiced in this way.  We teach this set as Qigong, encouraging students to listen to the Qi flow as it is influenced by each exercise.

  • Lifting the Sky
  • The Archer
  • Holding up a Single Hand
  • Looking Back Like a Cow Gazing at the Moon
  • Lowering Head and Hips
  • Circling the Hands to Touch the Feet
  • Punching with Intent
  • Shaking the Body


Choi Li Fut

The purpose of these exercises is to raise and expand the Shen (consciousness).


Dao Yin

Dao Yin, “leading and guiding the Qi”, is really only another name for the art we now know as Qigong. In the past, Dao-yin was the name used to describe the entire art, but since the popularisation of the term Qigong it is mainly used to describe the exercises used to “activate” the Qi prior to doing Qigong.


The Eight Exceptional Vessels

The Eight Exceptional Vessels is a Neigong exercise that works with the Qi that is stored in the Extraordinary Vessels.  These Vessels can be likened to reservoirs while the Meridians can be likened to rivers.

  • Du Mo – Governing Vessel
  • Ren Mo – Conception Vessel
  • Yin Qiao Mo – Bridge Yin Vessel
  • Yang Qiao Mo – Bridge Yang Vessel
  • Chong Mo – Thrusting Vessel
  • Dai Mo – Belt Vessel
  • Yang Wei Mo – Yang Linking Vessel
  • Yin Wei Mo – Yin Linking Vessel



The Embroidered Brocade

There are a number couple of different ways of doing the Embroidered Brocade.  Both take around  20 –30 minutes to do the whole set.  This set is rooted in the principles of Taij and is especially beneficial to Taiji players.

  •  Folding Over
  • Circle of Light
  • Catching a Ball (aka Billowing Sail)
  • The Five Elements (aka The Sun and the Moon)
  • The White Crane
  • The Snake
  • The Taiji Walk


The Five Elements Dance

The Five Elements Dance is like a small form in that there are steps involved

  • Secondary Fire
  • Primary Fire
  • Earth
  • Metal
  • Yin/Yang
  • Water
  • Wood
  • Yin/Yang


The Five Yin Qigong

The Five Yin Qigong concentrate on the Qi flow in the Yin meridians.

  • Metal
  • Earth
  • Fire
  • Water
  • Wood


The Silk Exercises (Four different sets)

Although the names are the same for many of the exercises in these sets the way in which they are practiced is different.

Set 1

  • Holding up the Sky
  • The Archer
  • Single Arm Holds up the Sky
  • Looking Backward
  • Shaking the Head and Swaying the Tail
  • Holding the Toes
  • Fist Play with Eyes Glaring
  • Heel Lifting


Set 2

  • Holding up the Sky
  • The Archer
  • Single Arm Holds up the Sky
  • Looking Backward
  • Shaking the Head and Swaying the Tail
  • Holding the Toes
  • Fist Play with Eyes Glaring
  • Heel Lifting


Set 3

  • Holding up the Sky
  • The Archer
  • Single Arm Holds up the Sky
  • Looking Backward
  • Shaking the Head and Swaying the Tail
  • Holding the Toes
  • Fist Play with Eyes Glaring
  • Heel Lifting


Set 4

  • Hugging the Head
  • Rolling the Head
  • Holding up the Sky
  • Holding the Toes
  • Wheeling the Arms
  • The Archer
  • Criss-cross Fist Play
  • Tapping the Body (Meridians)


The Taiji Shibashi

The Taiji Shibashi Instructor course

The Shibashi are a group of 18 individual Qigong exercises that balance the Qi in the meridians. Each Shibashi exercise is focused on a primary meridian pair. These exercises are medicinal and can be used to treat (in a complementary fashion) a number of common ailments.

  • Commencement
  • Broadening the Chest
  • Painting Rainbows
  • Circling the Arms to Part the Clouds
  •  Pushing to the Diagonals
  • Rowing the Boat in the Middle of the Lake
  • Holding a Ball in Front of the Shoulders
  • Turning to Gaze at the Moon
  • Twisting Waist and Pushing Palms
  • Wave Hands Like Clouds
  • Scooping from the Sea and Viewing the Sky
  • Playing with Waves
  • Flying Dove Spreads its Wings
  • Punching with Outstretched Arms
  • The Flying Goose
  • Spinning Wheels
  • Bouncing a Ball with Steps
  • Pressing Palms in Calmness


The Ten Fundamental Treasures

Like the Ba Duan Jin, the Ten Fundamental Treasures is often practiced more as a physical warm up for Taiji classes, etc.  The reason for this is the mixed nature of physical exercise and energetic (Qi) exercise.  This has led, in the majority of cases, to the entire set being practiced in a purely physical manner.  At Pro-Holistic, we differentiate between the physical and the energetic and teach almost all of the set to reflect its true Qigong nature.

  • Change the Sinews (Yi Chin)
  • Uphold the Heavens to Empower the Three Burning Spaces (San Jiao)
  • Harmonising Spleen and Stomach
  • Looking Backward
  • Pulling the Bow to Shoot the Hawk (The Archer)
  • Shaking the Head and Waving the Tail
  • Holding the Fists Tightly and Gazing with Angry Eyes
  • Abdominal Lift
  • Jump with Toes (to Prevent All Kinds of Illness)
  • Hold the Toes and Strengthen the Kidneys


The Ten Fundamental Treasures (Shen)

A completely different set of exercises that are more Neigong in nature. These Qigong exercises are used to develop awareness and consciousness (Shen).  They should not be practiced by beginners as the Qi flow is, generally, upward.

  • Du Mo (Governing Vessel) Pump
  • Holding a Bowl
  • Separate Heaven and Earth
  • Connect Heaven and Earth
  • Palms to Infinity
  • Fingers to Infinity
  • Drawing Down from the Heavens
  • Holding up the Sky
  • The Doe-eyed Cow Turns to Look at the Moon
  • Five Phases