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Table 2 Composition of Qigong

From: A trial for the use of qigong in the treatment of pre and mild essential hypertension: a study protocol for a randomized controlled trial

Stage Stage Motions
Warm-up 1 Meditate for 1 minute, swing your arms and shoulders and flex your waist, knees and ankles.
1st 1 Lift both hands overhead, locking your fingers together while bending and extending your knees.
  2 Lean your body to the right while breathing in, and stand straight, while breathing out. Repeat 4 times to the left and right, alternating.
2nd 1 Advance your left foot, and lower your right hand from the left of your head to your right leg drawing an oblique line quickly. Repeat this 8 times to the left and right, alternating.
3rd 1 Advance your right foot, lift your right arm and support your right elbow with the back of your left hand.
  2 Lower your body quickly while bending your knees and clenching your right fist. Repeat this 8 times to the left and right, alternating.
4th 1 Advance your left foot and put your left hand on your left knee. Put your right hand on your left hand and push down as much as possible. Lift up right hand to the right. Repeat this 8 times to the left and right, alternating.
5th 1 Put your feet apart and relax your wrists and lift your hands slowly forward.
  2 Lower your hands while bending your knees. Repeat this 10 times.
6th 1 Support your back with your hands and lean back.
  2 Bend your waist forward and sweep the back of your legs with your hands.
  3 With straight waist, lift your hands overhead while breathing in and lower them, while breathing out. Repeat this 8 times.
7th 1 Put your feet apart and twist your body backward to the left.
  2 Reverse your palms and gather them on your forehead.
  3 Look straight ahead slowly again. Repeat this 8 times to the left and right, alternating.
8th 1 Lift your arms to the right.
  2 Lower your body while crossing your left leg backward, and stand straight. Repeat this 10 times to the left and right, alternating
9th 1 Bend your knees and lift your arms in parallel and make a circle.
  2 Extend your knees and spread your arms. Twist your upper body backward to the right.
  3 Stand straight while breathing out. Repeat this 8 times to the left and right, alternating.
10th 1 With your left foot advanced, lift your right arm up. Tap the area of your liver with your left hand 14 times. Repeat this movement 2 times.
Cool-down 1 Bend your knees and lift up your arms shoulder high. Put your feet apart while breathing in, and gather your feet while breathing out. Repeat this movement 10 times to the left and right, alternating.
  2 Concentrate your mind on an acupoint KI1 on the bottom of your foot for 1 minute.