15 Minutes to Improve The Quality of Your Life

15 Minutes to Improve The Quality of Your Life

For those who :

  1. Want to be healthy
  2. Feel super busy and unbalanced
  3. Lack of vitality
  4. Don’t like to work out
  5. Have diabetes, hypertension, uric acid, high cholesterol, bloating, headache, exhaustion /sluggishness, low back pain, prostate, insomnia, stress, menstrual disorders, etc.
  6. Don’t have leisure time

This compacted movements will simplify your daily exercise. You can do it at home, in your bedroom, living room, or wheresoever. It doesn’t take hours like when you’re going to gym, swimming pool, or football field. Any obstacles like traffic jam or rain doesn’t come as an excuse anymore.

Backbone Spin

  1. Stand up in shoulder-width legs
  2. Spin your body to the left and let your face looking back. Slap your right hand to the side of your neck and left shoulder. Slap the back of your left hand on the right side of your waist.
  3. Do the same movement as step 2 but in the other way around.

This simple movement comes with a huge benefit. This movement actively stimulates thousands nerves along the backbone as well as relatively moves 30 segments of the backbone. This gives some effects as relaxing the muscles sustaining the backbone and maintains the function of discs between the bones so they work well. The other essential purpose is that all of the organs in thoracic cavity and abdomen are stimulated including lymph gland that mostly lies in the underarm and groin.

Rocking chair

It’s one of the formidable yoga movements since it massages backbone with its thousands nerves as well as stimulates Governing Vessel meridian (Du) with some indications such as; back pain, convulsion (as in children), scoliosis, legs and hands cramp, dumb convulsion, mental illness, epilepsy, headache, pain swelling red eyes, toothache, numb (hands and legs), tetanus, night sweats, etc. Besides GV meridian (Du), there’s also Bladder meridian which is the richest among all of the meridians in human’s body since it has acupuncture spots of all Chang Fu organs: lungs, heart membrane, heart, liver, bile, spleen, stomach, san jiao, kidney, large and small intestine, bladder, with indications: can’t urinate, bedwetting, cold, malaria, convulsion, pain, bloating in lower stomach, eyesore, watery eyes, headache, neck pain, backache, waist pain, lower leg pain, etc.

  1. Sit on a yoga mattress and bend the knees upward with both hands hugging the knees.
  2. Move the body weight from tailbone to waist, back, shoulder, back head as if it’s a rocking chair rolling while take your
  3. While releasing breath, go back to sitting position.

Do it over and over again like rocking chair.

The challenge/ detail of this movement is when the back touch the mattress, lift your waist up until the shoulder and back head touch the mattress. Then all the burdens on your shoulder and neck released eventually.

Squat walking

Squat with your both hands behind the neck and straight sight. Take one step and another slowly while taking and releasing your breath in each step.

This exercise maintaining your knees, ankle, thigh muscle, reproduction system, all organs in the abdomen and chest, backbone and balance, especially lymph gland in the groin.

Cobra Move

Get down on your knees and keep them open as wide as the shoulders, put both hands on the floor while making sure that the thighs and arms are perpendicular to the floor. Slowly move the chest forward with the head tilting upwards. Bend the elbows slightly and apply pressure to both hands with your shoulders, so that the neck is higher than shoulder. Puff out the chest take a deep and long breath 3-6 times. Move the hip backward until both arms become straight without moving the hands. Touch the floor with your forehead. Breathe 3-6 times. Repeat this move 10 times or as many as you are capable of. This exercise is effective for the following symptoms : headaches, chest pain, digestive issues, reproductive issues as well as problems when going to the bathroom. It can also remedy hip and knees problems. It opens / regulates bottlenecked energy along the “Sanjiao”.

Across the ocean of Yin and Yang.

Initially, I created this exercise for patients with gastric GERD problems. But this exercise has wider benefits: it cultivates the Yin and Yang energy of the body, stimulates all organs of the body and the spine, preventing osteoporosis and lower back pain, burning laziness, sadness, and anxiety. It helps you stay young.

1.While exhaling, bend forward and straighten your arms, palms and face facing downwards (Earth/Yin). This position stimulates the spine (the Yang Ocean) which is Du Mai Meridian.

2. Slowly straighten your body while moving your hands to the left and right.

3. While inhaling, bend your body backwards and face your palms facing upwards (Sky/Yang) this position stimulates the Renmai meridian (Yin ocean)

Circle of Calmness

You can combine all the exercises above with your favorite exercises. As the closing exercise, you can use this Circle of Calmness movement as cooling down exercise  that will calm your mind body and spirit.


Do these movements every day for only 15 minutes and feel the merit!

Summary by Master Liong

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