|
| Exercise type | Duration |
|
| 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 |
|
