Hi, I'm Jesse Harding. Today, we're going to be exploring qi gong movements for beginners. In qi gong we want to play close attention to our energy or qi and how to cultivate that energy for balance through posture, breathing, movement and awareness. When learning to balance our energy through qi gong, there's three observances about the nature of our energy. Purgation, tonification and regulation. In purgation, we're looking to assess the body and letting go of and releasing tension, toxins and things that are unnecessary. To begin dredging the channels, we start by rubbing the hands together with the fingers slightly spread so we feel pulse of energy with qi in the hands. Then, we're going to shake the hands like we have oily water on the fingers, where tension goes, energy flows. So, we begin by bringing that intention and attention to the hands. We're going to bring the hands up the front of the body nice and slow, like you're moving iron filings with the magnet. We're going to bring the hands along the insides of the arms and then shake that old energy away. In tonification, we're looking at ways to bring in new energy into our bodies and minds. It's much like sunlight coming to the skin and getting that Vitamin D. And this exercise is called the gathering breath or calling down the heavens. Begin by letting the hands come up the front of the body this way and then down the front of the body this way. As we breath in, we're imagining that we have a waterfall of white light over our head and we're drawing that white light into the top of our head and filling, you fill all the empty spaces like pouring water into a glass. In regulation, we're looking for balance. And there's a saying that, "Balance in all things, all things in balance and in balance all things become possible." The exercise we're going to look at in qi gong is called the micro-cosmic orbit or the small heavenly orbit. We stand with our hands by our side in a wu chi posture, bringing ourselves into a place of alignment by bringing the chin back, the shoulders back, relaxing the fingertips by our side, knees slightly bent. And we're going to imagine a ball of light about the size of your fist traveling up your back, along the center line of your body along the spine, all the way to the top of your head and as you breath out, we imagine this ball of white traveling down the center channel, which is called the line of conception, all the way towards the base of your spine and then repeating coming up the back.