In classical internal martial art practice, there are several Qigong sets designed to teach internal power. Mostly, these are stretching, massage, and breathing exercises designed to develop or transport Qi throughout the body.

In my personal journey, I discovered that there was not enough movement in those exercises to prevent my hip pain. From that pain, however, a pearl developed. My pain forced me to explore outside traditional internal martial art routines to improve my physical fitness. From that exploration, I developed the following Internal Power Set.

I developed this set from a line in a Taijiquan classic text that says: “Power is generated by the feet, transferred through the legs, directed by the waist, and transmitted through the arms to the hands.”

Perform these exercises in this order.

1. Arm Circles
2. Butterfly
3. The Turtle
4. Back Kick
5. Push Up
6. The Bellows
7. Bridge
8. Hurdlers Stretch
9. Forward Bend
10. Floor Twist
11. Frog
12. Foot Circles
13. Hip Lift
14. Crunches
15. Horse Posture