Qi Gong Set 1: 3-Minute Hold Challenge

This beginner-friendly Qi Gong challenge builds steady posture, calm breathing, and focused awareness through the Set 1 positions. Students begin by holding each position for one minute, then increase one chosen hold by one minute every three days until every position can be held for three minutes. The program provides a clear practice schedule, alignment checks, breathing guidance, and simple ways to track progress while practicing safely and consistently.