This video begins with a simple warm up. It then moves on to teach a 9 movement standing qigong set with detailed explanations:

1. Grasping qi
2. Reaching upwards
3. Pushing outwards
4. Turning the body
5. Pushing forward
6. Pushing upwards and downwards
7. Wrist, arm, and shoulder rotation
8. Waist rotation
9. Neck rotation