Simple, repeatable movement to support strength, flexibility, balance, and overall daily health. Recorded 10.28.25. Join Qigong Master Homer Nottingham in a HealthSpan Workshop designed to show how a simple, repeatable sequence can support longevity with a high quality of life. This session brings together movement, strength, circulation, and relaxation into one complete system you can scale based on your time and needs. What You’ll Learn This workshop follows a clear four-part framework you can use every day: - Stretch & Open: Loosen the body, improve mobility, and prepare joints, fascia, and circulation for movement. - Strength & Activate: Use gentle isometric engagement (Iron Shirt principles) to build strength, stability, and full-body activation. - Clear & Flow: Apply key pressure points (“7 Masters”) and flowing movements to improve circulation and restore energy flow. - Calm & Integrate: Finish with breathwork, healing sounds, and relaxation to support the nervous system and internal balance. This gives you a flexible system you can adapt to light days, normal days, or deeper practice. Key Takeaways - ““You don’t need an hour every day—just a few minutes to open and activate the body.” - “When the body is open and circulation is moving, the systems begin to regulate themselves.” - “Build the habit daily—then go deeper when you have the time.”

Gentle full-body Qigong routine to improve balance, flexibility, strength, and daily energy flow Summary: Join Qigong Master, Homer Nottingham, to learn a daily routine designed to gently open the body, improve circulation, and build strength, balance, and flexibility. This 18-step Tai Chi–Qigong set uses slow, mindful movements and breathwork to hydrate joints, reduce stiffness, and support long-term health and cognitive vitality. Step-by-Step: 1) Open the Door – Raise arms gently, bend knees slightly, breathe deeply, relax and open body 2) Open the Arms – Lift arms outward, expand chest, return inward, press down slowly 3) Rainbow – Arc arms side to side, turn head, stretch ribs, spine, and neck 4) Part the Clouds – Scoop upward from knees, stretch entire body, open all joints 5) Repulse the Monkey – Step backward, push hands, improve balance and coordination 6) Row the Boat – Reach forward and pull back, stretch shoulders and knees 7) Pick Up Arms – Lift both arms repeatedly, loosen shoulders and improve circulation 8) Rotate the Moon – Circle arms fully, rotate torso, stretch spine and hips 9) Push Hands – Shift weight front to back, press forward, engage legs and core 10) Cloud Hands – Side-to-side flow, rotate torso, massage internal organs gently 11) Lift the Ocean – Scoop down and lift upward, stretch whole body vertically 12) Push the Waves – Rock forward and back, push hands outward like ocean waves 13) Eagle Spreads Wings – Open arms wide, pull shoulders back, expand chest and lungs 14) Slow Punch (Kung Fu Punch) – Controlled forward punch, twist arms, shift weight 15) Birds Flying – Raise and lower arms with soft knees, open hips and joints 16) Shoulder Wheels – Circle shoulders forward and backward, release tension 17) Dribble the Ball – Shift weight side to side, move arms smoothly for balance 18) Close – Raise arms upward, lower slowly, breathe deeply, release tension

Easy seated Qigong practice for strength, flexibility, circulation, and whole-body health at any age. Join Qigong Master Homer Nottingham for a complete seated Qigong class designed to support mobility, strength, and long-term health through gentle movement, breathwork, and internal practices. This session offers a full-body approach to wellness, beginning with joint-opening exercises to improve circulation and reduce tension, then progressing into strength-building techniques, breath practices, and internal work that supports the organs, glands, and immune system. Using simple, accessible movements, Homer demonstrates how to rebalance the body, improve flexibility, and build strength without strain. The session concludes with guided relaxation, energy awareness, and uplifting breathing practices to help you feel calm, centered, and energized. What You’ll Learn: • How to improve mobility and reduce stiffness with simple seated movements • Why slow, gentle exercise helps reduce tension and inflammation • How to build strength safely using Iron Shirt Qigong techniques • The role of breath in supporting energy, circulation, and overall health • How to stimulate the organs, glands, and immune system naturally ✨ Session Highlights: • Gentle warm-ups to open the neck, shoulders, and spine • Joint and fascia release to improve circulation and flexibility • Seated leg, hip, and foot exercises for strength and stability • Iron Shirt Qigong to build full-body strength and bone support • Core, pelvic floor, and lower body strengthening practices • Internal organ exercises to support digestion and vitality • Healing sounds to stimulate the endocrine system and immune response • Breathwork to release toxins and improve lung function • Guided relaxation and energy awareness practices • Closing laughter exercise to boost mood and circulation ⏱️ Timestamps Warm-Up & Joint Opening 00:00 – Neck mobility & fascia release 01:00 – Cervical spine opening & posture alignment 02:30 – Upper body activation (hands, shoulders, joints) Upper Body & Tension Release 04:30 – Shoulder mobility & rotator cuff work 05:30 – Upper back opening & posture correction 06:30 – Shoulder blade movement & tension release Lower Body & Stability 07:30 – Seated hip and knee mobility 08:30 – Hip opening & flexibility work 09:30 – Foot, ankle, and toe strengthening Strength Building: Iron Shirt Qigong 10:30 – Full-body muscle activation (grip & upper body) 11:30 – Neck and facial muscle strengthening 12:00 – Core strengthening (abdominal engagement) 13:00 – Lower core and lumbar support 14:00 – Hip and pelvic strengthening 15:00 – Knee and leg strengthening 16:00 – Calf, ankle, and foot strength for balance Internal Strength & Breathwork 17:30 – Pelvic floor activation (Kegel practice) 18:30 – Breath stacking for internal organ activation 19:30 – Relaxation and reset Hand Therapy & Joint Care 20:30 – Finger and joint exercises (arthritis support) 22:30 – Grip strength and flexibility Healing Sounds & Endocrine System 25:00 – Pituitary and brain activation 26:30 – Pineal gland and hormonal balance 27:30 – Thyroid and throat activation 28:30 – Thymus (immune system support) 29:30 – Pancreas and blood sugar regulation Internal Organ Work 30:30 – Clearing heat and supporting digestion 31:30 – Adrenal and kidney activation 32:30 – Lung cleansing breath (toxin release) Relaxation & Integration 33:30 – Guided centering (love, peace, compassion) 34:30 – Energy awareness (etheric field) 35:30 – Final balancing and grounding Closing Practice 36:00 – Laughter Qigong (endorphin release & energy boost) ❤️ “Longevity with a high quality of life starts with simple daily movement.” 🌬️ “Movement is medicine—keep the body open and flowing.” 💛 “Stay strong, stay flexible, and keep the energy moving.”

Daily practice to restore mobility, circulation, and energy while reversing aging through simple Qigong exercises. Recorded 02.24.26. Join Qigong Master Homer Nottingham for a HealthSpan Workshop focused on reversing aging by improving how the body functions—through movement, breath, and awareness. This session introduces a practical daily routine designed to keep your systems open, reduce tension, and support long-term health and mobility. Rather than focusing on age itself, this workshop reframes aging as loss of function—and shows how gentle, consistent practice can restore circulation, improve nervous system balance, and maintain strength and flexibility over time. Using a simple, repeatable structure—three acupressure points, three exercises, and a short meditation—you’ll learn how to create a daily practice that supports energy, clarity, and resilience without strain or complexity. This is a foundational routine you can return to every day to maintain health, prevent decline, and support longevity with a high quality of life. What You’ll Learn: - Why aging is driven by loss of function—not just years - How daily movement supports circulation, joints, and fascia - The role of breath in calming the nervous system and reducing stress - How acupressure helps release tension and restore energy flow - The connection between posture, spinal health, and overall vitality Workshop Highlights: - Gentle warm-ups to open the body and prepare internal systems - Three key acupressure points to release tension and support energy flow - “Fountain of Youth” spinal wave to restore mobility and nervous system balance - Cloud Hands exercise to improve coordination, circulation, and relaxation - Lower dantian breathing practice to build energy and internal stability - Five-minute guided anti-aging meditation for relaxation and renewal Key Insights: 🧠 “Aging is loss of function—and function can be restored.” 🌿 “Movement is medicine when done gently and consistently.” 💛 “Daily practice creates long-term vitality.”