The first training session of the 11 Treasures Qigong serves to sensitize the pelvis and spine in order to be able to practice the back wave in the first 3 exercises. This includes a little practical anatomy, i.e. we feel important body regions such as the sacrum, coccyx, iliac crest, etc. to get a better understanding of our own body and thus a better body feeling. This is enhanced by a subsequent short self-massage. Then the actual training begins in the supine position. Different pelvic movements are tried out and felt. Then pelvic and spinal movements are combined and finally the back wave is developed. This is finally tried out in the standing position and integrated into the exercises “The Phoenix Awakens” and “Dance of the Silkworm”. What has been learned can now be applied in the advanced training. Of course, now you will also be able to use the back wave in the third exercise “Windmills in the morning breeze”.