A
- 5 Animal Frolics (Wu Qin Xi) — H, B (some moves), some shoulder work.
- 8 Brocades / Eight Pieces of Brocade (Ba Duan Jin) — H, B, some movements can be S.
- 12-Step Daoyin Health Qigong — B
- 18 Lohan Hands — H, B
- 18 Therapeutic Qigong (Shibashi Set 1) — B
- 18 Therapeutic Qigong (Shibashi Set 2) — B
- Archer Pulls Bow (part of several sets) — may be S depending on the version.
B
- Ba Gua Circle Walking Qigong — historical ideas pre-1600 (H), but systemized later; not beginner unless trained.
- Balance Qigong Routines (general) — B
- Beating the Heavenly Drum — H, B
- Bone Marrow Cleansing Qigong (Xi Sui Jing) — H, not beginner (can cause strong internal sensations).
- Breathing Therapy Qigong — B
C
- Chen 18 Form — B
- Chen 56 Form — advanced, S (lots of silk-reeling shoulder strength).
- Chen Old Frame (Laojia) — origins H, not beginner, some S.
- Chen New Frame (Xinjia) — advanced, S.
- Circling Hands Qigong — B, mild shoulder use
- Clearing the Meridians Qigong — B
D
- Daoyin Yangsheng Gong — based on H methods, B
- Da Wu (Big Dance) — H, B
- Deer Frolic — H, B
- Dragon Rises, Tiger Descends — intermediate, some S
- Dragon Qigong (general forms) — varies, usually B
E
- Eight Brocades — listed above in A.
- Eight Silk Weaving — same as above (H, B, some S)
- Emei Mountain Qigong Systems — historic roots H, complexity varies.
F
- Five Animal Frolics — see above (H, B)
- Five Element Qigong (Wu Xing) — philosophical roots H, techniques mostly B
- Five Element Medical Qigong — B
- Five Organ Qigong — B
- Flying Crane Qigong — B, minimal shoulder strain
- Flowing Breeze, Swaying Willow — B
G
- Golden Ball Qigong — B
- Golden Turtle Qigong — B
- Great Compassion Qigong — H, B
- Guolin Walking Qigong — B
H
- Heavenly Gate Qigong — B
- Hun Yuan (Primordial) Qigong — B
- Hunyuan Tai Chi forms — B
I
- Inner Smile Qigong — ancient Daoist roots (H), B
- Inner Strength Qigong — intermediate
- Iron Shirt Qigong — H, not B (far too intense)
J
- Ji Ben Gong (Tai Chi Basics) — B
- Jade Lady Qigong — B
- Jianwu (Sword Dance Qigong) — H, not beginner, requires weapon coordination.
K
- Kwan Yin Compassion Qigong — B
- Kidney Strengthening Qigong — B
L
- Laojia Chen — H, not B, some S
- Lifting the Sky — B, mild shoulder overhead movement (S for some people)
- Little Nine Heaven Qigong — H, intermediate
- Lohan Qigong — H, some B, some S
- Long Form Yang 108 — B, no S
- Lotus Qigong — B
M
- Ma Wang Dui Daoyin — H, B
- Medical Qigong Sets — B
- Microcosmic Orbit — H, not B (requires guidance)
- Mind-Body 18 — B
- Moon Becomes Full Qigong — B
- Muscle-Tendon Changing Classic (Yi Jin Jing) — H, S, not beginner
N
- Nanpai Qigong — roots H, but modern synthesis; varies
- Nine Palace Bagua Walk — H, not B
- Nine Temple Qigong — varies
O
- Ocean Wave Qigong — B
- Opening the Door Qigong — B
- Organ Cleansing Qigong — B
P
- Pangu Shengong — B
- Peng-Lu-Ji-An Drills — some B, some S
- Primordial Qigong — B
- Push Hands (Tui Shou) — not B, uses shoulder and full-body strength (S)
Q
- Qi Walking — B
- Qigong for Seniors — B
- Qigong for Balance — B
R
- Reeling Silk (Chan Si Gong) — B, but can be S for some shoulders
- River and Sky Qigong (your form!) — B, almost no S
- Rising Lotus Qigong — B
S
- Shaolin Qigong (various) — H, often S, not beginner
- Shibashi Set 1 — B
- Shibashi Set 2 — B
- Silk Reeling (Chan Si Jin) — B, mild S
- Six Healing Sounds — H, B
- Small Circulation Qigong — H, not B
- Soaring Crane Qigong — B
- Sun 73 Form — B
- Sun 97 Form — B
- Sun 12/13 Form — B
T
- Tai Chi 10 Form — B
- Tai Chi 13 Form — B
- Tai Chi 16 Form — B
- Tai Chi 18 Form — B
- Tai Chi 24 Form — B
- Tai Chi 32 Sword — not beginner
- Tai Chi 42 Competition Form — not beginner
- Tai Chi 48 Combination — not beginner
- Tai Chi 108 Long Form (Yang) — H, B
- Tai Chi Fan Forms — can be S
- Tai Chi Tiger Qigong — B
- Tiger Frolic — H, B
- Turtle Qigong — B
U
- Universal Qigong — B
W
- Walking Qigong (Guolin) — B
- Wave Hands Like Clouds Drills — B
- White Crane Soft Qigong — B
- Wu Style Short Form (37, 54) — B
- Wu Ji Standing — H, B
- Wu Xing (Five Elements) — H, B
X
- Xi Sui Jing (Bone Marrow Cleansing) — H, not B, some S
- Xiao Jia Chen — H, not B
- Xingyi 5 Element Qigong — H, but not beginner
Y
- Yang 10 — B
- Yang 16 — B
- Yang 24 — B
- Yang 40 — B
- Yang 108 — H, B
- Yi Jin Jing (Tendon Changing) — H, S, not B
- Yin-Yang Medical Qigong — B
- Yu Bei Shi Warmups — B
Z
- Zhan Zhuang (Standing Meditation) — H, B
- Zhineng Qigong (Levels 1–3) — B
- Zifa Gong (Spontaneous Qigong) — not beginner
🌿 Historical, Balance-Friendly, Shoulder-Friendly Routines
✅ 1. Wu Ji Standing Meditation (H, B, shoulder-safe)
The simplest and one of the oldest.
- Improves balance by strengthening root and posture.
- Arms hang naturally — no shoulder strain.
Perfect for seniors, beginners, and SCA historical context.
✅ 2. Ma Wang Dui Daoyin (H, B, shoulder-safe)
From silk manuscripts dated ~168 BCE.
- Several movements emphasize grounding, spine alignment, and breath.
- Very little arm lifting.
- Easily adapted for older adults.
This is an ideal “historical movement practice” for your Lilies War class.
These are the oldest illustrated qigong routines ever found (Han dynasty).
✔ Video 1 — Mawangdui Daoyin Qigong – Health Qigong Version
https://www.youtube.com/watch?v=J8Z4BMmKLzU
A clear breakdown of the modern reconstruction based closely on the silk manuscript postures.
✔ Video 2 — Mawangdui Daoyin Shu – Guided Routine
https://www.youtube.com/watch?v=Fe9j2o8NbkU
Gentle, senior-friendly demonstration matching the ancient postures.
✅ 3. Da Wu (Big Dance) (H, B, shoulder-safe)
Referenced in Book of Rites (~200 BCE).
- Circular stepping and trunk movement improve balance.
- Very graceful and accessible.
- Arms move in flowing arcs, rarely overhead.
This one also lets you talk about historical dance and healing.
A therapeutic “big dance” mentioned in the Book of Rites and early medical texts.
✔ Video 1 — Da Wu Qigong – Health Qigong Demonstration
https://www.youtube.com/watch?v=Wgrk86Fzszw
Slow, rhythmic stepping and arm patterns; excellent for balance and mobility.
✔ Video 2 — Da Wu – Gentle Flowing Ancient Qigong
https://www.youtube.com/watch?v=jU-ZWWOMcxE
A soft and very senior-friendly version with natural, dance-like movements.
4. Five Animal Frolics – Deer & Turtle variations (H, B, shoulder-safe)*
Not the whole set — some animals use big shoulder motions — but:
- Deer movements emphasize stepping, twisting, and balance.
- Turtle focuses on slow, grounded weight shifts and spine mobility.
- Both can be practiced with minimal arm-raising.
These two “animal aspects” are historically robust and very joint-friendly.
(Your familiar routine — choose shoulder-safe animals such as Deer, Crane, Turtle-like variations.)
✔ Video 1 — Five Animal Frolics Qigong (Wu Qin Xi) – Full Instruction
https://www.youtube.com/watch?v=FOQQxtmVBIA
Clear English-guided demonstration of all five animals.
✔ Video 2 — Wu Qin Xi – Gentle 5 Animals Practice
https://www.youtube.com/watch?v=EvCpnWWBCx0
Another easy-to-follow version; you can adapt movements to protect your shoulders.
✅ 5. Daoyin Yangsheng Gong (classic Daoyin roots only) (H, B, shoulder-safe)
The pre-modern Daoyin stretching sequences emphasize:
- Lower-body strength
- Controlled stepping
- Balance through breath + posture
Most are very shoulder-friendly if taught with small movements.
✅ 6. Inner Smile Meditation / Breathing-based Qigong (H, B, shoulder-safe)
Although not a “routine,” it counts as:
- Pre-1600
- Balance-improving (by calming vestibular system + reducing tension)
- Requires zero arm use
Useful as an opening or closing practice.
✅7. Six Healing Sounds (Liu Zi Jue) (H, B, E, O. shoulder-safe)
Liu Zi Jue appears in Ming dynasty medical texts. It also references sources from an even earlier time in Daoist and traditional Chinese medical history. It is fully within your SCA period.
Even though it can be done seated or standing, it strongly supports balance through:
- deep breathing
- nervous system regulation
- reducing tension in the hips, lower back, and diaphragm
- improving posture and rooting
- this is especially good for elderly students.
This is the one you’re preparing to focus on — ideal for seniors, shoulders, and balance.
✔ Video 1 — Six Healing Sounds Qigong – Liu Zi Jue (Standing)
https://www.youtube.com/watch?v=WAYcFg5HvME
Excellent pacing; uses traditional sounds with minimal movement.
✔ Video 2 — Six Healing Sounds Qigong – Seated or Standing Version
https://www.youtube.com/watch?v=88cYKtsBjNU
Perfect if you want a shoulder-safe or senior-friendly seated option.
⭐ HONORABLE MENTIONS (can be made shoulder-friendly by restricting arm movement):
These are historical, good for balance, but some versions raise the arms too high:
- Eight Brocades (Ba Duan Jin) — many pieces can be modified
- Reeling Silk — small circles only, no overhead moves
- Deer Frolic (full version)