Qi Gong: 30-Day Challenge with Lee Holden. 30 short workouts from Udemy

3 hours 45 minutes

Qi gong combines stretching, strengthening, flow, mindfulness, breath, and energy into one simple practice. Qi Gong 30-Day Challenge is the easiest way to gradually build up your qi gong practice and improve your health and well-being.

This simple series of 30 short daily routines with Master Lee Holden is designed to cut your stress levels and boost your energy as efficiently as possible. Anybody can find a few minutes each day to practice qi gong, and that’s long enough to shift you out of that “fight or flight” stress mode and help you relax deeply.

After 30 days, you’ll have built a healthy habit that helps you improve your mood, clear tension, and recharge quickly every day. This series is also a perfect way to introduce someone you care about to qi gong.

You’ll feel better on day one, and as you continue to progress and revitalize your mind, body, and spirit, you’ll find that wonderful things happen in all aspects of your life.

30 short daily qi gong workouts
Week 1: Build your foundation of self-discipline
Week 2: Enliven your Mind, Body and Spirit
Week 3: Feel abundant Qi (energy) and great health
Week 4: Express positive energy in all areas of your life
30 days of videos / 225 minutes / 3 hours 45 minutes

Qigong Master Lee Holden studied with Master Mantak Chia, worked on staff with Deepak Chopra, and later attended Five Branches University in Santa Cruz earning a degree as doctor of Chinese medicine, and is now owner of the Santa Cruz Chi Institute. Visit Holden Qigong website for dozen of more programs.

What's inside

Learning objectives

Learn easy to follow qigong for short daily workouts with master lee holden (as seen on pbs).

Qi gong for an easy way to maintain your health, promote graceful aging, and enjoy extended longevity.

Learn easy to follow qigong for short daily workouts with master lee holden (as seen on pbs).
Qi gong for an easy way to maintain your health, promote graceful aging, and enjoy extended longevity.

Syllabus

Introduction

PREVIEW

Day 1

Day 2

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Provides a simple series of 30 short daily routines, making it accessible for beginners to gradually build a qi gong practice and improve their well-being

Offers short daily workouts, making it easy for individuals with busy schedules to incorporate qi gong into their routine and reduce stress

Designed to shift individuals out of 'fight or flight' stress mode, helping them relax deeply and improve their mood through consistent practice

Taught by Master Lee Holden, who studied with Master Mantak Chia and attended Five Branches University, earning a degree as a doctor of Chinese medicine

Combines stretching, strengthening, flow, mindfulness, breath, and energy into one simple practice, making it suitable for individuals seeking gentle exercise

Structured around a 30-day challenge, which may help learners build self-discipline and establish a healthy habit for long-term well-being

Reviews summary

Qi gong: 30-day challenge

Based on the course description, this program offers a 30-day Qi Gong challenge featuring short daily workouts led by Master Lee Holden. It is designed as an easy way to build a consistent practice, aiming to reduce stress, boost energy, and improve overall well-being through simple routines suitable for beginners. The challenge structure is intended to help learners gradually build a healthy habit over the month.

Structured to help create a consistent practice.

"easiest way to gradually build up your qi gong practice"

"After 30 days, you’ll have built a healthy habit"

"simple practice"

Offers brief, manageable daily sessions.

"30 short daily qi gong workouts"

"30 short daily routines"

"Anybody can find a few minutes each day to practice"

Accessible practice for any fitness level.

"simple practice"

"Anybody can find a few minutes each day"

"easiest way"

Aims to decrease stress and increase energy.

"designed to cut your stress levels and boost your energy"

"shift you out of that “fight or flight” stress mode"

"help you relax deeply"

"clear tension, and recharge quickly every day"

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Qi Gong: 30-Day Challenge with Lee Holden. 30 short workouts with these activities:

The Harvard Medical School Guide to Tai Chi

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Gain a deeper understanding of the principles and benefits of Tai Chi, a related practice, to enhance your Qi Gong practice.

View The Harvard Medical School Guide to Tai Chi: 12... on Amazon

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Obtain a copy of the book.
Read the introduction and chapters on the history and principles of Tai Chi.
Focus on the sections discussing the health benefits and scientific research.

Review Basic Anatomy and Physiology

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Refresh your understanding of basic anatomy and physiology to better understand how Qi Gong movements affect the body.

Browse courses on Anatomy and Physiology

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Review basic anatomical terms and body systems.
Focus on the musculoskeletal and respiratory systems.
Consider how Qi Gong movements might impact these systems.

Practice Specific Qi Gong Movements

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Reinforce your learning by practicing specific movements from the course multiple times.

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Select 2-3 movements from the daily workouts.
Practice each movement for 5-10 minutes, focusing on proper form and breathing.
Repeat this practice several times a week.

Four other activities

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Create a Qi Gong Journal

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Deepen your understanding and track your progress by creating a journal to document your Qi Gong experience.

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Dedicate a notebook or digital document to your Qi Gong practice.
Record your daily workouts, noting any challenges or insights.
Reflect on how Qi Gong affects your mood, energy levels, and overall well-being.

The Complete Idiot's Guide to Qigong

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Supplement the course with a comprehensive guide to Qi Gong, providing a deeper understanding of its principles and practices.

View The Complete Idiot's Guide to T'ai Chi & QiGong... on Amazon

Show steps

Obtain a copy of the book.
Read the introductory chapters on the history and philosophy of Qi Gong.
Explore the chapters on different Qi Gong exercises and techniques.

Explore Other Qi Gong Styles

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Expand your knowledge by exploring different styles of Qi Gong beyond what is taught in the course.

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Search for online tutorials or videos on different Qi Gong styles.
Follow along with the tutorials, paying attention to the unique movements and principles.
Compare and contrast these styles with the Qi Gong taught in the course.

Design a Personalized Qi Gong Routine

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Apply your knowledge by designing a personalized Qi Gong routine tailored to your specific needs and goals.

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Identify your personal health and wellness goals.
Select Qi Gong movements from the course and other sources that address these goals.
Create a sequence of movements and practice it regularly.
Adjust the routine as needed based on your experience.

Career center

Learners who complete Qi Gong: 30-Day Challenge with Lee Holden. 30 short workouts will develop knowledge and skills that may be useful to these careers:

Mindfulness Teacher

Mindfulness teachers guide individuals and groups in mindfulness practices, such as meditation and mindful movement. They create a supportive environment for students to cultivate self-awareness and reduce stress. If you wish to become a mindfulness teacher, this course may be helpful as it will help you learn qi gong. This will then allow you to incorporate mindful movement into your teaching. As this qi gong course is a 30-day challenge, you can also teach others about habit formation.

See salaries and explore the career path for Mindfulness Teacher

Holistic Health Practitioner

Holistic health practitioners focus on treating the whole person—mind, body, and spirit—using complementary and alternative therapies. This career requires in-depth academic study. They assess client needs, develop personalized treatment plans, and provide guidance on nutrition, exercise, and lifestyle changes. A holistic health practitioner may be interested in this course, especially because qi gong promotes balance. By learning qi gong's exercises, routines, and its effects on mindfulness, you may be able to incorporate them into your practice.

See salaries and explore the career path for Holistic Health Practitioner

Meditation Teacher

Meditation teachers guide individuals and groups in meditation practices to promote relaxation, mindfulness, and inner peace. They create a safe and supportive environment for students to explore their inner selves. If you are interested in becoming a meditation teacher, this course may be helpful. Qi gong incorporates mindfulness and breath, which are emphasized in meditation. By learning it, you may be able to incorporate qi gong into your meditation practice.

See salaries and explore the career path for Meditation Teacher

Stress Management Consultant

Stress management consultants help individuals and organizations develop strategies to cope with stress. They conduct workshops, provide counseling, and implement stress-reduction programs. This course may be useful for those wanting to become stress management consultants. By learning the principles behind qi gong, you can then use this knowledge to reduce stress. The daily routines in this course can serve as actionable advice for those seeking stress relief.

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Wellness Program Director

Wellness program directors oversee the development, implementation, and evaluation of wellness programs within organizations. They assess employee needs, design program initiatives, and manage budgets. This course may be useful for a wellness program director, especially because it provides a framework for a 30-day wellness challenge, teaching skills such as mindfulness. The practices that the course emphasizes can be taught to those within the organization.

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Corporate Wellness Specialist

Corporate wellness specialists design and implement programs to improve the health and well-being of employees. They conduct health assessments, develop wellness initiatives, and promote healthy lifestyle choices within the workplace. By learning qi gong, you can introduce employees to stretching, mindfulness, breath, and energy exercises. The short daily routines taught in this course can be easily integrated into a corporate setting and address stress.

See salaries and explore the career path for Corporate Wellness Specialist

Alternative Medicine Provider

Alternative medicine providers offer treatments and therapies that are outside the realm of conventional medicine. The path into this career requires study into the area of focus. They may specialize in acupuncture, herbal medicine, or other modalities. This course may be helpful for a career as an alternative medicine provider. As the course is a 30-day challenge that promotes wellness, the principles behind it may be useful in your practice. You can also practice these exercises together with clients.

See salaries and explore the career path for Alternative Medicine Provider

Wellness Coach

A wellness coach guides clients toward healthier lifestyles through personalized plans. This career focuses on holistic well-being, addressing physical, mental, and emotional health. The role involves assessing client needs, setting goals, and providing support. If interested in becoming a wellness coach, this course may be helpful as it helps you learn to implement qi gong, a practice that integrates stretching, mindfulness, breath, and energy. Through the daily routines, you can learn how to manage stress, increase energy, and cultivate a positive mindset, all principles you may use in your coaching practice.

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Health Educator

Health educators promote wellness by developing and implementing health programs in schools, workplaces, and communities. They teach people about behaviors that promote wellness. This course may be useful for a health educator, as the course improves the health of someone through qi gong. The course also teaches good habits, which are core principles that health educators emphasize.

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Fitness Instructor

Fitness instructors lead group exercise classes or provide individual training, motivating clients to achieve their fitness goals. They design workout routines, demonstrate exercises, and ensure proper form to prevent injuries. Taking this course may be helpful for a fitness instructor. Knowing qi gong, which combines stretching and strengthening, can add to your set of techniques. The course's 30-day structure may especially help instructors create sustainable fitness habits for themselves.

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Life Coach

Life coaches help clients identify their goals, overcome obstacles, and achieve personal and professional success. They provide guidance, support, and motivation to help clients live more fulfilling lives. The course may be useful for a life coach, as the qi gong course increases health and well-being. The course also discusses how the routines can help create extended longevity, which you may want to share with clients.

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Yoga Instructor

Yoga instructors guide students through yoga postures, breathing techniques, and meditation. They create a safe and supportive environment for students to improve their physical and mental well-being. This course may be useful for a yoga instructor, since it provides a means to broaden your offerings. You may learn how to incorporate qi gong exercises into your yoga classes. The course emphasizes mindfulness and stress reduction, which can enhance the overall experience of the students.

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Massage Therapist

Massage therapists manipulate soft tissues in the body to relieve pain, reduce stress, and promote relaxation. They use a variety of techniques to address specific client needs and conditions. A massage therapist may find this course to be helpful. Because massage therapy is a highly physical job, it may serve to improve your self-care and well-being. Learning about qi gong's stretching components, which improve energy, may be helpful in maintaining your physical health.

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Recreational Therapist

Recreational therapists use recreational activities to improve the physical, emotional, and social well-being of individuals with illnesses or disabilities. They plan and implement therapeutic programs, assess patient progress, and document outcomes. Taking this course may be useful if you are interested in becoming a recreational therapist. Qi gong's short daily routines can be adapted into therapeutic recreational activities. By learning qi gong, you can then teach qi gong to those who need it most.

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Physical Therapist

Physical therapists help patients recover from injuries and illnesses through exercise, manual therapy, and other rehabilitation techniques. This role typically requires a doctorate. They assess patient conditions, develop treatment plans, and monitor progress. Those hoping to become a physical therapist may find this course to be helpful. Physical therapists focus on the body's physical healing, so the qi gong focus on body and mind balance may be helpful. The daily routines in this course may demonstrate how to form new, healthy habits.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Qi Gong: 30-Day Challenge with Lee Holden. 30 short workouts.

The Complete Idiot's Guide to T'ai Chi and Qigong

Save

Provides a very accessible introduction to Qi Gong, covering its history, philosophy, and various practices. It is particularly helpful for beginners who want a more in-depth understanding of the underlying principles of Qi Gong. This book can serve as a useful reference for understanding the concepts introduced in the course and provides additional exercises for practice.

The Complete Idiot's Guide to T'ai Chi & QiGong...

Paperback

The Harvard Medical School Guide to Tai Chi

Save

Provides a comprehensive overview of Tai Chi, including its history, principles, and health benefits. While the course focuses on Qi Gong, understanding Tai Chi can provide a broader context for energy work and movement. It useful reference for understanding the scientific basis and health benefits of these practices, and is commonly recommended by healthcare professionals.

The Harvard Medical School Guide to Tai Chi: 12...

Kindle Edition

Qi Gong

30-Day Challenge with Lee Holden. 30 short workouts

What's inside

Learning objectives

Syllabus

Traffic lights

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Reviews summary

Qi gong: 30-day challenge

Activities

Career center

Reading list

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