Chills and clear phlegm? Warm ginger onion soup
Ginger spring onion soup for wind-cold cough
Warming spring onion, ginger, and apricot-kernel soup for wind-cold cough with clear phlegm and chills. Kitchen habit from the cough Insight.
Read biteIn brief
Three extracts from Ba Duan Jin (八段锦): (1) Sway the Head and Shake the Tail in a wide squat for six repetitions, (2) Separate Heaven and Earth with opposing palm thrusts for six repetitions, and (3) Bounce on the Toes for six repetitions. Moderate movement supports blood flow and stress load that feed everyday immunity. Stay kind. Ease off if pain sharpens. Singapore HPB still recommends about 150 minutes of moderate activity a week.
Routine
The steps
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Sway the Head and Shake the Tail
Adopt a wide squat with knees pointing outward at about 90–120 degrees and hands on the knees. Bend forward from the hips and rotate left to right in a circular motion, then reverse. Keep the wide squat throughout. Perform six repetitions (three rotations each direction). This movement helps regulate heart and lung function.
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Separate Heaven and Earth
Stand shoulder-width apart, knees slightly bent, both palms at waist height facing upward. Thrust the hands slowly in opposite directions, one up and one down, top palm facing the sky and bottom palm facing the ground. Return and switch. Perform six repetitions (three up and three down for each hand). This movement helps regulate stomach and spleen function.
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Bouncing on the Toes
Stand shoulder-width apart. Push upward through the toes into a tip-toe position, then drop onto the heels with a small rocking motion on landing. Perform six repetitions. The vibration helps smooth Qi through the body.
Try today Do one set of six repetitions for each of the three moves today.
Next step
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Read the matching guide or pathway next. Book when you are ready for personalised care.
Movement tips are educational, not personal medical advice. Book a consult for fatigue or recurrent infections that keep returning.
FAQs
Quick questions
What is Ba Duan Jin (八段锦)?
The Eight Brocade Exercises are a traditional Chinese medical qigong set used to improve physical and mental health. This Bite teaches three short extracts for everyday practice, not the full classical sequence.
How often should I practise these three moves?
Daily is fine when the range stays kind. Pair them with HPB guidance of about 150 minutes of moderate activity a week, or 75 minutes of vigorous activity.
Do I need special equipment?
No. Flat shoes or bare feet on a stable floor are enough. Give yourself space for the wide squat and opposing arm thrusts.
References
Page credit
- Original article author: Physician Tan Yuan Ming.
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