"Extended play, multi-language DVD plays on all players worldwide.Balance Yin and Yang with White Crane Qigong.Hard Qigong strengthens muscles, tendons, and ligaments and develops the torso and spine. It improves your stability, and increases your endurance. Hard Qigong builds up Qi energy in the limbs, which then flows to the internal organs, nourishing them and improving your vitality.Soft Qigong trains you to be soft, relaxed, and coordinated. It also promotes smooth Qi flow, builds robust health and longevity, and helps to keep the waist and torso fit and flexible.Warm-ups & StretchingForms and Fundamental StancesQigong Exercises for the Fingers, Hands, Arms, Chest and Lungs2 complete sets of Moving Soft Qigong2 complete sets of Moving Hard QigongDirected by Dr. Yang and David Silver -ymaa.com"