Qi Gong: 30-Day Challenge with Lee Holden. 30 short workouts Course Syllabus

Overview (80-120 words) describing structure and time commitment.

Module 1: Introduction to Qi Gong

Estimated time: 1-2 hours

• Learn about the history and principles of Qi Gong
• Understand the benefits of Qi Gong for mind-body health
• Study the connection between breath, movement, and energy
• Explore how Qi Gong enhances circulation, reduces stress, and boosts vitality

Module 2: Qi Gong Fundamentals & Postures

Estimated time: 2-3 hours

• Learn basic Qi Gong movements and postures
• Study proper body alignment and mechanics
• Practice breathing techniques to support energy flow
• Use slow, controlled movements to stimulate Qi circulation

Module 3: 30 Short Qi Gong Workouts

Estimated time: 10-12 hours

• Engage in daily 30-minute routines to improve flexibility and balance
• Practice workouts focused on strengthening and energizing the body
• Explore routines designed for stress reduction and relaxation
• Incorporate gentle stretching, Tai Chi-inspired moves, and seated practices

Module 4: Breathwork and Meditation in Qi Gong

Estimated time: 2-3 hours

• Learn the role of breathwork in Qi Gong practice
• Study calming breathing techniques for tension release
• Practice simple meditation to connect with inner energy
• Achieve a peaceful mental state through mindful breathing

Module 5: Qi Gong for Stress Relief & Healing

Estimated time: 3-4 hours

• Apply Qi Gong to relieve stress and improve sleep
• Use healing techniques for neck pain, headaches, and low energy
• Focus the mind and energy for self-healing
• Enhance overall health through mindful movement

Module 6: Integrating Qi Gong into Daily Life

Estimated time: 2-3 hours

• Incorporate short Qi Gong sessions into a busy schedule
• Use Qi Gong to start or end the day with vitality
• Create a sustainable personal practice for long-term wellness

Module 7: Final Project: Complete Your Qi Gong Practice

Estimated time: 3-4 hours

• Complete a full 30-minute Qi Gong workout
• Incorporate breathing, movement, and meditation techniques
• Assess personal progress and refine practice
• Receive feedback to improve technique

Prerequisites

• No prior experience with Qi Gong required
• Basic ability to stand and move gently
• Openness to mind-body practices and breath awareness

What You'll Be Able to Do After

• Understand the basics of Qi Gong and its health benefits
• Perform short, effective Qi Gong routines daily
• Apply breathwork and meditation for relaxation and energy flow
• Incorporate Qi Gong into daily life for long-term wellness
• Use Qi Gong techniques to reduce stress and improve flexibility and balance