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This is a good Quality MP4 Rip of     pain-free back is vital to overall health and wellness — and it can be yours!  Created by master instructor Lee Holden, Qi Gong for Low Back Pain is specifically designed to open, stretch, and bring increased circulation to the lower back.This extraordinarily-effective program, as seen on public television, uses gentle qigong stretches, core strength-building and fluid movements to ease back pain — and prevent it from recurring.The body has an amazing capacity for self-healing; qi gong helps tap these resources to bring the body into balance and harmony.  Join Lee Holden in a four-part sequence of flowing stretches that will open, elongate, and recharge your back  –and your whole body.  Note: some of these exercises are done lying down; some require lying face down; some are performed seated and some are performed standing, (60 minutes)Sequence of MovementsLying   Deep Abdominal Breathing – feet flat on floor   Mountain Raises from the Sea -spinal lift   Hug Both Knees to Chest   Both Knees Twist   Gluteal Stretch -foot on thigh   Twist to Both Sides – one leg on top of other   Head to Sky Crunch – lift head and hold   Monkey Plays on the Ground – psoas and core strength   Pulling the Bow – core strength and abs   Hold Behind the Hamstring – psoas and core strength   Bicycle Legs – strengthen the abdominalsFace Down   Flying – low back strength   Cobra’s Ritual – low back mobility   Down Dog – strength and flexibility   Peacock Looks at Tail – low back mobility, gluteal stretch   Dog wags tail – lateral mobilitySeated   Cross-legged Forward Bend   Turtle – open hips, elongate spine   Forward bend – hamstring stretch   Snake turns body – low back mobility   Wide Leg Forward Bend – hamstring stretch   Forward bend one knee bent – low back stretch   Squat – open hips, low back stretchStanding   Thumbs Press – low back pressure points and mobility   Tailbone Circle – open joints through low back and hips   Knocking on the Door of Life – circulation into the low back   Kidney Knocking – circulation into the low back   Picking Cherries – elongate the low back area   Wide Leg Twist – joint mobility in the low back   Wide Leg Forward Bend – stretch hamstrings   Wave – joint mobility   Fountain – bring energy and circulation to low back   Between Heaven and Earth – bring energy and circulation to low back   Bamboo in the Wind – center and unwindingQiGong (pronounced “chee gong” and alternatively spelled as “qigong,” “qi gong,” or “chi kung”) is sometimes called “the new yoga” – but the practice dates back thousands of years to ancient China. The word “qi” (or “chi”) means “life force” or “vital energy of the body,” and “gong” means accomplishment or skill that is cultivated through steady practice. Qi Gong is specifically designed to cultivate the body’s vital energy, using it to heal and strengthen every system throughout the body. Thus, qi gong means “cultivating energy,” and it involves working with energy to strengthen and cleanse the body. Using these Qi Gong DVDs, CDs, and videos will improve your relaxation, reduce pain, and improve your health.