# Qigong arm swings   [qigong_arm_swings]

Relaxed twisting of the torso with the arms swinging freely.

Duration: 120s   Transition in: 10s   Intensity: 2
Energy: low-high   Position: standing -> standing
Props: none
Modality: qigong, circulation
Goals: circulation, wake_up, whole_body
Body regions: whole_body, spine
Scores  morning 0.9  evening 0.4  low-energy 0.7

Spoken instruction:
Stand with your feet hip width apart and knees soft. Begin to turn your waist gently left and right, letting your arms swing loosely and wrap around your body. Keep your shoulders and hands relaxed and let your heels stay grounded. Let the breath be natural.

Safety notes:
- Keep the twist gentle and led by the waist, not the arms.