In this YouTube video by Kung Fu & Tai Chi Center, instructor Jake Mace leads us in a gentle workout meant to improve one’s internal power and energy. It features a mix of exercises from Tai Chi, Qigong, and Yoga.

Doing this the first time, I became aware of how stiff my body had become. I haven’t practiced yoga regularly for several years. Mace explains that these exercises are just as important as punching and kicking in martial arts training. He resented internal exercises in his teenage years, but appreciates them more as he gets older.

In Qigong and Yoga, movement is regarded as a type of meditation. Caring for our bodies helps us manage stress and think clearly. If you have never worked out hard before, or if you haven’t for a long time, this workout may be a good starting point.