Shoshanna Katzman introduces readers to the practice of qigong through her graceful twenty-minute program that incorporates postures, breath, sound, visualization, and self-massage. This revitalizing workout will help women of all ages maintain youthful skin, eyes, and hair; improve fitness; and renew energy. Readers can then customize their routine, as the author explains how to apply the healing powers of qigong-along with herbal and dietary remedies-to specific age-related concerns such as arthritis, osteoporosis, menopause, weight gain, and decreased sexual vitality.
| Foreword | xvii | |
| Introduction: Becoming Ageless | xxi | |
| Part 1 | Living the Twenty-Minute Workout | |
| Starting Your Qigong Workout | 3 | |
| Warm-Up: Waking Up Qi | 6 | |
| Set 1 | Tapping for Qi | 20 |
| Set 2 | Five Healing Sounds | 25 |
| Set 3 | Playing with Qi | 31 |
| Set 4 | Qi Mind, Qi Body | 36 |
| Set 5 | Energize Endocrines | 46 |
| Set 6 | Knitting Strong Bones | 51 |
| Set 7 | Nourishing Three Treasures | 58 |
| Warm-Down: Closing the Circle | 62 | |
| Part 2 | Understanding the Twenty-Minute Workout | |
| Body, Breath, and Mind | 71 | |
| Flow of Qi | 78 | |
| Vital Organs | 93 | |
| Cultivating Qi | 106 | |
| Mind Intent | 112 | |
| Hormone Power | 121 | |
| Strong Bones | 130 | |
| Energy, Spirit, Essence | 136 | |
| Storing Qi | 140 | |
| Part 3 | Healing the Root | |
| The Many Faces of Qi | 147 | |
| Healthy Relationships | 149 | |
| Getting to the Point | 152 | |
| Anxiety and Palpitations | 161 | |
| Arthritis, Muscular Problems, and Tendon Pain or Weakness | 164 | |
| Bone Health | 169 | |
| Breast Health | 173 | |
| Breathing Difficulty | 176 | |
| Coldness/Poor Circulation | 179 | |
| Constipation, Diarrhea, and Other Colon Issues | 183 | |
| Depression and Irritability | 188 | |
| Digestive Problems | 192 | |
| Dizziness | 195 | |
| Dryness | 197 | |
| Eyesight Problems | 202 | |
| Fatigue/Weakness of Legs | 205 | |
| Hair Loss/Growth | 207 | |
| Headaches | 210 | |
| Hearing Problems | 213 | |
| High/Low Blood Pressure | 215 | |
| Hot Flashes | 218 | |
| Insomnia | 220 | |
| Leg Cramps/Spasms | 224 | |
| Menstruation, Conception, and Other Gynecological Issues | 226 | |
| Mental Clarity/Good Memory | 233 | |
| Sexual Dysfunction | 235 | |
| Weight and Food Issues | 241 | |
| Conclusion: Becoming Ageless | 245 | |
| Appendix | A Worksheet for Your Workout | 247 |
| Bibliography | 251 | |
| Resources | 259 | |
| Index | 269 |
Overview
Shoshanna Katzman introduces readers to the practice of qigong through her graceful twenty-minute program that incorporates postures, breath, sound, visualization, and self-massage. This revitalizing workout will help women of all ages maintain youthful skin, eyes, and hair; improve fitness; and renew energy. Readers can then customize their routine, as the author ...