Bunny Hops
Soft knees, tiny bounce, loose arms.
Qigong-inspired morning movement
Start Feeling Better in Just 7 Minutes a Day
A guided 3 to 7 minute qigong-inspired morning routine for puffy, stiff, low-energy mornings. Move gently, support lymphatic flow, and get ready for the day.
Inside the routine
Seven simple moves. One morning reset.
Start with 3 minutes when that is what you have. Build toward the full 7-minute Qi flow as the habit gets easier.
Full Body Wave
Let the movement roll from feet to fingertips.
Arm Swing
Let the arms swing while the body stays relaxed.
Trunk Twist
Rotate gently side to side.
Dead Arm
Relax the shoulders and let the arms drop heavy.
Golf Twist
Sweep across the body like an easy swing.
March + Clap
Finish with light coordination and energy.
The full 7-move flow
Bunny Hops
Full Body Wave
Arm Swing
Trunk Twist
Dead Arm
Golf Twist
March + Clap
Before and after
A small reset for the mornings that start heavy.
Morning Qi is not trying to turn your morning into a workout. It gives you a few minutes of guided movement before the day takes over.
Before
Waking up puffy, bloated, stiff, or low energy.
Scrolling for motivation but never quite starting.
Feeling like a workout is too much for today.
After
A guided flow you can finish before coffee.
A clear score, streak, and next step on your trail.
A calmer start that feels doable again tomorrow.
Research-backed, carefully stated
Gentle movement has real research behind it.
Morning Qi is inspired by qigong and Tai Chi research, plus basic lymphatic movement principles. The promise is simple: a gentle wellness routine, not medical treatment.
77
randomized trials reviewed Tai Chi and Qigong practice.
6,410
participants included across the clinical research review.
0
central pump in the lymphatic system, which is why movement matters.
Start with one morning
Build your Sunrise Challenge one checkmark at a time.