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Exercise type | Duration |
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Warm-up: jogging | 5 minutes |
18 Forms Tai Chi Internal Qigong [5] | 40 minutes |
(1) Raising the arms and pressing down | |
(2) Opening the chest | |
(3) Painting a rainbow from side to side | |
(4) Separating the clouds with two arms | |
(5) Rolling the arms in a horse-riding stance | |
(6) Rowing the boat | |
(7) Carrying a ball in front of the shoulders | |
(8) Turning around to look at the moon | |
(9) Twisting the waist and pushing the palms | |
(10) Cloud hands in a horse-riding stance | |
(11) Scooping the sea and searching the sky | |
(12) Pushing waves in walking stance | |
(13) Flying dove spreads its wings | |
(14) Punching in horse stance | |
(15) Flying like wild geese | |
(16) Rotating a flying wheel | |
(17) Stepping whilst bouncing a ball | |
(18) Pressing down to balance the chi | |
Additional NPC-targeted exercises | 40 minutes |
(1) Arms cross in front and curl up the body | |
(2) Place hands behind the neck | |
(3) Olfactory stimulation (e.g., breathe in slowly and deeply, imagine smelling a flower) | |
(4) Inner ear stimulation (e.g., different head and neck movements) | |
(5) Oral and swallowing exercise (e.g., use the tip of the tongue to massage the maxilla and swallow saliva bit by bit) | |
(6) Mouth-opening exercise and make sounds with the throat | |
Cooldown: gentle whole-body stretching | 5 minutes |
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