Free challenge for women 25+

A calmer, looser body in 10 minutes a day

A free 5-day email challenge for women 25+ who want a gentle, standing practice to ease stiffness and feel calmer.

Learn what qigong is (and isn't), how to stand and breathe, three Eight Brocades moves, a neck and shoulder release and a morning flow, then put it all into one 10-minute routine. At home, no equipment, with a chair nearby.

5 days
10 minutes a day
Free, unsubscribe anytime

Your 5-day plan

5-Day Qigong Starter for Women

One short email a day, one step at a time.

1What qigong is (and isn't)10 min
2Stand and breathe10 min
3Three Eight Brocades moves10 min
4Neck, shoulders + a morning flow10 min
5Your 10-minute daily routine10 min

About an hour of reading and practice across the week, and you finish with a relaxed standing posture, slow belly breathing, three Eight Brocades moves, a neck and shoulder release, a 5-minute morning flow and a 10-minute daily routine.

The 5 days

5 days from first breath to a daily routine

The order I would teach any beginner: stance and breath first, then a few simple moves, then a routine you can keep.

What qigong is (and isn't)

A plain-English intro, how it differs from tai chi, a full safety note and a 1-10 check-in for stiffness, calm and energy.

◷ 10 min

Stand and breathe

A relaxed standing posture, slow belly breathing and a 5-minute practice you can also do seated.

◷ 10 min

Three Eight Brocades moves

Holding Up the Heavens, Drawing the Bow and Separating Heaven and Earth, slow and small.

◷ 10 min

Neck, shoulders + a morning flow

A gentle neck and shoulder release and a 5-minute flow to wake up a stiff body.

◷ 10 min

Your 10-minute daily routine

Everything in one routine, how to find a good class or video, and your 1-10 retest.

◷ 10 min

By day 5 you have

A relaxed standing posture and slow belly breathing
Three Eight Brocades moves you can do standing or seated
A neck and shoulder release and a 5-minute morning flow
A 10-minute daily routine and a way to find a good class

Is this qigong challenge for you?

Made for women 25+ who want gentle, low-impact movement to feel less stiff and more settled, whether you have never tried qigong or tai chi or want a calm restart. Everything is slow and small, with seated options and a chair nearby.

If you have a recent injury or surgery, osteoporosis, neck or shoulder problems, a joint replacement, a heart condition, low blood pressure or balance problems, or are pregnant or postpartum, get your care team's OK first.

Right now

Your body feels tight and rushed

You wake up stiff and stay that way
Your neck and shoulders carry the whole day
Workouts feel like one more thing to push through
Qigong videos look confusing or a bit mystical

After 5 days

You have a calm 10-minute habit

You know how to stand and breathe in a relaxed way
You can do three classic Eight Brocades moves
You have a quick release for tight shoulders
You know what a good class or video looks like

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with CES (corrective exercise) and PES credentials, a NESTA nutrition coach and a former collegiate track athlete, with 20+ years in health and fitness. I've trained in seven martial arts, including tai chi, and qigong is the gentlest way into that world.

These five days keep it plain and practical: slow movement, calm breathing and no mystical promises.

No energy or cure claims, just honest practice
Slow, small moves with seated options
Clear notes on when to stop and get checked

Free 5-day challenge

Your qigong starts here

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general fitness education, not medical advice, and it does not diagnose, treat or cure any condition. Move slowly, in a pain-free range, with a sturdy chair nearby.

Stop and get checked if you feel chest pain, dizziness or fainting, sharp joint pain, or numbness or tingling.

If you have a recent injury or surgery, osteoporosis, neck or shoulder problems, a joint replacement, a heart condition, low blood pressure or balance problems, are pregnant or postpartum, or have a history of an eating disorder, please talk with your doctor or a physical therapist first. Never change medications to fit a workout. For chest pain or trouble breathing, call 911.