Daochang System Core Course

I. Course Positioning: Your Daily "Mind-Body Reboot" Switch
This course is a highly efficient, systematic, and short guided movement exercise program. It extracts the essence of "opening the tendons, stretching the bones, guiding the qi, and focusing the mind" from Daoist health preservation techniques, integrating modern sports science principles to form a complete 23-minute sequence. Its design goal is not deep therapy, but rather like a precise key, quickly opening the body's "switch" every morning (or at any time of fatigue), dispelling sleepiness and stiffness, allowing qi and blood to flow smoothly, and focusing the mind, preparing you for efficient work, study, or subsequent deeper practice.

II. Suitable for: Modern people seeking an efficient morning routine
• Anyone who wants to improve their morning state: People who feel heavy and groggy after waking up and need a long time to "wake up."
• Busy urban professionals: Office workers, entrepreneurs, and students who want to gain maximum physical and mental benefits in the shortest time.
• Beginners in exercise/health preservation: A friendly entry point into traditional health preservation systems; the movements are safe, easy to learn, and easy to practice.
• Those who work at a desk for long periods: Need to quickly relieve the stiffness in the shoulders, neck, waist, and back that is exacerbated after a night's sleep.
• Those who need to improve daytime concentration: Activating the mind and body simultaneously to inject clear energy into the brain.

III. Learning Objectives: To achieve within 23 minutes
• Physical Level (Immediate feeling):
• Flexible tendons: Significant improvement in the flexibility of all major joints (neck, shoulders, spine, hips, knees, ankles). 
• Correct posture: Stretching the spine, correcting poor posture, and achieving a feeling of "straightening the bones and stretching the tendons." 
• Smooth qi flow: Hands and feet quickly warm up, breathing becomes deep and smooth, and microcirculation is activated.
• Mental Level (Accompanying effects):
• Awakened mind: Sleepiness and fatigue are swept away, the mind is clear, and reactions are quick. • Focused mind: Through focused coordination of movement and breathing, the mind is calmed and emotions are stabilized. This course includes:
Demonstration exercises (23 minutes) for easy follow-along practice
Practice tips
A course format consisting of 18 optimal movements carefully selected by Master Mingxuan based on human anatomy.