How much should I do?
Aim for two sessions a day to get the most out of these exercises. Do not do more repetitions than is comfortable, but here is an idea of how many repetitions you might do in a session when you can perform the exercises comfortably.
Arm stretch: Twist left and right a couple of times, holding the twist for about 5 seconds each time
Shoulder rolls: 10 repetitions forwards then 10 repetitions backwards
Hip rotations: 8-10 rotations in each direction
10 repetitions, or as many as needed to feel the wave travelling smoothly up the spine.
Upholding the Moon:
8-10 repetitions, or as many as needed to feel the opening of the vertebrae.
Standing Posture & Kidney Breathing:
Start by standing for about 30 seconds but gradually build up to around 5 minutes. Once you are settled comfortably into the standing posture and are sinking your weight into the floor, you can shift your attention to your breathing. Start by expanding the abdomen as you breathe in, then aim to expand the back as well.
Strengthening the Core:
Start with about one minute but gradually build up to around 5 minutes. Initially, just move the hands, then add the knee bending/straightening and the expanding and contracting of the core. Next, add the shoulder and hip movements, then finally add the diagonal twist by pushing from alternate feet.
These exercises come from my qigong training under various teachers. However, simply performing these physical movements is not the same as practicing them as qigong exercises, which involves working in particular ways with the body, breathing and mind.