1. Commencing form qi gong exercise 1

2. Open chest wide qi gong exercise 2

3. Bend arms overhead like a rainbow qi gong exercise 3

4. Swing arms to disperse clouds qi gong exercise 4

5. Whirl on both sides in fixed stance qi gong exercise 5

6. Rowing on lake qi gong exercise 6

7. Hold ball in front of shoulder qi gong exercise 7

8. Turn body look up at moon qi gong exercise 8

9. Turn body and push palm qi gong exercise 9

10. Wave hands through clouds qi gong exercise 10

11. Scoop water from the sea look up at sky qi gong exercise 11

12. Push back and forth like a wave qi gong exercise 12

13. Wild pigeon spreads her wings qi gong exercise 13

14. Extend arms and thrust fists qi gong exercise 14

15. Wild goose flies in the air qi gong exercise 15

16. Circle the world qi gong exercise 16

17. Mark time and bounce the ball qi gong exercise 17

18. Press palms to calm down qi gong exercise 18