Longtime qigong practitioner Michael Craft demonstrates how to move through the 3 phases of this easy, undulating practice that helps create an open, flexible spine and assists with weight loss and longevity.

Phase 1: Internal practice to massage the spine and internal organs. Starts at 1:10.

Phase 2: External practice to bring attention to people and nature. Starts at 5:16.

Phase 3: Mantra practice using the ancient tones of om, ah, and ahum to close the practice. Starts at 7:58.