Lesson 1


Establishing Your Practice

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Revolutionizes your Body, 

your LifeStyle, your Life.


I'm super excited for you to begin this journey with me. Let's go over a few things before you get started: Because your physical body responds best when you nourish (instead of feeding) it, move it regularly - while Enjoying your practice. 


Living a Higher Awareness LifeStyle requires Mind, Body, Soul to work together in harmony. A Fitness Journey is a Lifelong Journey.

You can evolve your Physical body to Reflect the Beauty and Perfection of Who You Truly Are.


Re-orient your LifeStyle, Eating & Habits to you Express Vitality, Health & WellBeing. As you evolve your desires, learn to Respond to Only those that Allows for Radiant Light, Wisdom & Optimum Health.

Total Transformation and Establishing a Higher Awareness LifeStyle is NEVER accomplished "overnight.

     Real, Lasting Total Transformation . . is ONLY ever possible if you commit to it, make a  LifeStyle change, and Transform Body-Mind- & Emotions  . . . bringing ALL into  Alignment with your SoulSelf. This Program gives you the tools to maintain a healthy mobile body for a lifetime!  As with any movement regimen, CONSISTENCY IS KEY!  Each lesson can be used to promote a general movement practice to keep your joints healthy and mobile!

This section deals with using Yoga & Qi Gong to enhance your WellBeing Process and is part of  The Journeys of Life/ Les Voyages de La Vie Total Transformation Program.     True Health, WellBeing & Fitness is a lifelong commitment. You have to follow and practice a sustainable training plan, as well as change your ideas about food.   This Program advocates and incorporates a simple-yet-effective Training protocol you can start doing immediately and use forever.


If you want to consistently enjoy the benefits of movement, then you need to take the steps necessary to make it a habit.  

For Your Convenience, the Program is Divide into Lessons.

~  Follow the Lessons in Sequential order.

~  Do not skip a Lesson or Learning a particular Movement, as they built upon each other in the Yoga & Qi Gong Routines.

Repeat a Lesson if you need to until you have mastered the particular Movement & Routine BEFORE you move to the Next Lesson.

~  Come back to a Lesson if/ when you need to.

A sequence, when practised consistently, can provide Life-Changing Results and a greater sense of Alignment with the Flow of Health & WellBeing that is the Source of Who-You-Are.


One of the best ways to develop an exercise habit is to commit to a Challenge.  

 Whether you’re a seasoned Qi Gong Practitioner or Experienced Yogi or just a beginner I’m sharing this journey with you help you to Re-Connect with YourSelf, through movement.

You are welcome to join us for this incredible experience of community and connection through Yoga, Qi Gong meditation, & Detoxing.

Every Lesson includes videos you can easily follow and practice at home, from experts in the field. ( I don't need to re-invent the wheel ).   

I simply share with you all the tools and techniques I use in this online: Love My Body ~ Love My Life Through the Art of Movement Transformation Program.


Establishing Your Yoga & Qi Gong Practice


1.  Create the Time and Set your Space

2.  Set your Intentions

3.  Choose the Routine / Poses/ Movements that you Love doing

4.  Make the Commitment

5.  Set moderate, Realistic Goals

6.  Be Creative about it 

7.  Approach your routine with an open mind & a sense of curiosity

8.  Listen to your body

If certain positioning or exercises are not accessible for you or create too much discomfort, feel free to stop or modify the movement. However, it takes the body a period of time to adjust and release restrictions and eventually, it may be easier to perform certain movements.

I assume that you have a basic understanding of Qi ( Life Force) and that you know the Importance of Movement for the Body.


So I'm going to jump right Into all the Yummy Stuff.

-     Qi Gong’s moves Qi / Life Force Energy through the Meridian Channels ( Energy Pathways).

-     Qi Gong emphasizes the Importance of focusing on correct breathing Techniques. We will start with the Basics:

-    When you inhale, extend your abdomen, filling it with air.

-    When you exhale, contract your abdomen, expelling the air from the bottom of your lungs first and then pushing it up and out until your abdomen and chest are deflated.

-   Practice inhaling for eight counts and then exhaling for eight counts.

-   As you breathe in and out, imagine inviting your Qi energy to flow through the Channels.

-   Use your mind to invite the Qi to flow.

The 3 Dantians

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  1. Relax

  2. Gentle


➣  Your movements should be relaxed and gentle.

➣  Your breathing should be relaxed and gentle.

➣   Your mind should be relaxed and any thoughts should be gentle.

Health Healing Yoga Inspirational Quote

Routine Practice Program Outline

☞  Ways to use this Program:

  • Practice one entire Lesson for at least a Week .

To get the benefits from your Qi Gong practice, it is necessary to develop and follow the following set of skills in the correct Sequence of Movements/ non-movement. Don't worry about every detail of this Process right now, we will Establish this Routine in the Weeks & Months to come so that it becomes Naturally, Effortlessly Flowing for you.

- Find Your Centre

- Smile from the Heart

- Breathing Practice

- Creating a Qi Ball

- Warm-Up Practice

- Generate Energy Flow

- Learn Yoga Poses

- Learn Qi Gong Movements

-  Circulate Qi

- Yoga Flow Practice

Qi Gong Flow Practice

- Wash Your Face

- Bang Heavenly Drums

Opening Sequence

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  • Stand upright in a relaxing way

  • Find your centre

  • Make sure to have an Absence of unnecessary tension

  • Qi Gong state of mind. We will learn about this more in later Lessons

  • Smile from the heart !

Warm-up Exercises

  1.   Diaphragmatic Breathing

  2.  Natural Dantien Breathing

  3.   Exercising the Dantien

  4.   Creating a Qi Ball

Warm-Up Practice

Diaphragmatic Breathing

Natural Dantien Breathing

Exercising the Dantian

Creating a Qi Ball

Robert Peng ~

Pls Note, this is just a sample video.

You can purchase the complete Course on Udemy / Sounds True

Dynamic Movement

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  • Generate an Energy Flow

  • Correct Form 

  • Correct breathing

Learn Yoga

  1. Mountain Pose

Learn Qi Gong Movements

  1. Lifting the Sky

Learning the Yoga Poses/ Asanas

Mountain Pose - Tadasana

Journey Junkie

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Luohan's 18

Lifting the Sky / Pushing the Sky

This pattern is arguably the best single Qigong pattern in the world.


It promotes a holistic Qi flow throughout the body. 

The exercise works on the Triple Warmer Meridian (San Jiao Mai) and thus harmonizes the upper, middle, and lower energies.

Lifting the Sky

Marcus Santer

Energy Flowing

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  • Circulate energy / Qi

  • Flowing Breeze, Swaying Willow

  • Experience Your Energy Flowing

  • Conscious flow appropriate to the outcome

Yoga Flow Practice

  1. Grounding in the Body

Qi Gong Flow Practice

  1. Qi Gong for Beginners

Yoga Flow Practice

Grounding in the Body

Jen Hillman: YogaTX

Qi Gong Flow

Qi Gong for Beginners

Marisa: YoQi


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  • Come to stillness

  • Flow Stillness


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  • Rub your Hands

  • Warm your Eyes

  • Pat Eyes Open

  • Wash your Face

  • Comb your Hair

  • Point Massage

  • 24 Heavenly Drums

Lesson Resources

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