Your 8-minute morning sequence

Soft knees. Level chin. Slow breath. Longer exhale than inhale. Never force a movement.

1. The Sky LiftHands float up like holding a ball, press the sky, melt down like rain. ×6 breaths. — wakes up the spine
2. Drawing the BowPush one palm away like a cloud, draw the string back with the other. ×5 each side. — opens the chest & shoulders
3. The Gentle Look BackPalms turn back, eyes lead a slow turn over one shoulder. ×5 each side. — unknots the neck
4. Honey CirclesSink slightly, sway the upper body in slow circles like stirring honey. ×4 each way. — unwinds the lower back
5. The Slow PunchOne slow fist at a time, wide eyes, then let the hand melt open. ×5 each side. — sets down the day's frustration
6. Reaching for the FeetGlide hands down the spine, fold forward, hang. Rise head-last. ×4. — smooths the whole back line
7. The Rising BreathHands float on the in-breath, sink with the out-breath. ×6, then 2 minutes of silence. — settles the mind
8. StillnessStand still one final minute. This is also part of the sequence.

© QiReset. Wellness education based on traditional practice — not medical advice. Move gently and stop if anything hurts.