Presented here in over 2 hours of material, Wudang Daoist Michael Xia Chongyi offers the foundational tools for warming up and cooling down each practice session. No matter your sport or wellness practice, the body needs to be warmed up before training. Ideally, this means having the muscles and joints ready to use, without the tension that comes with day-to-day function. By bringing heat into the body while working the muscles, the joints will be made ready for exertion with a reduced chance of injury.

Additionally, when a workout session is complete, massaging the muscles and working out stress and tension will help lead to a more comfortable cooldown, with a quicker recovery time.

For those that focus on qigong and personal wellness, the third routine included is a combined variation of the warmup and cooldown methods. This sequence can be performed between 5-12 minutes, and is ideal for when you wake up in the morning, or before going to bed at night.

This online curriculum offers over 1.5 hours of core lessons including the 3 routines and an overview of the 5 massage techniques utilized in this program. Then included are another half hour of demonstrations, practice sessions, and guided walkthroughs for you to practice along with. The final half hour included are an amended variation of the the cooldown and combined methods. This versions utilizes a few different techniques, and includes a longer combined training session.

• Five Foundational Massage Techniques (8 min)

• Standing Self-Massage Warmup Routine Lessons (35 min)

• Standing Self-Massage Warmup Routine Guided Walkthrough (5 min)

• Standing Self-Massage Cooldown Routine Lessons (21 min)

• Standing Self-Massage Cooldown Routine Guided Walkthrough (5 min)

• Standing Self-Massage Combined Routine Guided Walkthrough (6 min)

• Practicing the Warmup Routine (3 min)

• Practicing the Cooldown Routine (3 min)

• Practicing the Combined Routine (9 min)

• Addendum 1 - Settling The Heart Technique (2 min)

• Addendum 2 - Alternate Cooldown Routine Lesson (15 min)

• Addendum 3 - Alternate Combined Routine Lesson (14 min)

• Addendum 4 - Practicing the Alternate Cooldown Routine (5 min)

• Addendum 5 - Practicing the Alternate Combined Routine (12 min)

In addition to the material provided in the online videos, your purchase also includes:

• Video response reviews to your own practice

• Addendum videos as questions are raised

• Direct access to ask questions to Xia

• Access to the online forums for discussion with Xia and one another