Qigong is the practice of mindful meditation that can be initiated at any time during the day to relax the mind and body. There are thousands of qigong poses and movements, but the main adjustments include posture, breathing and thinking. Tai chi is a form of qigong that is a moving mediation. Researchers at the National Center for Complimentary and Alternative Medicine report that qigong is a form of martial arts that can help improve the immune system, strengthen the heart and bones, and provide general overall well-being.
Step 1
Sit, stand or lie down with one hand placed over your belly, just below your ribs. Breathe in slowly to a count of three and feel your hand move as your diaphragm fills with air. Hold for a second and release the air slowly through slightly parted lips. Start any qigong or tai chi exercise like this, with controlled breathing, which is mainstay of qigong practices.
Step 2
Sit perfectly straight without slouching to perform one of the basic relaxation qigong techniques to relax the shoulders, where stress often originates. Take in a breath utilizing the controlled breathing above. As you breathe in, raise your shoulders, making them as tense as you can. Lower your shoulders as you release your breath. Repeat eight times.
Step 3
Stand with toes slightly turned inwards and feet held shoulder-width apart to perform the qigong horse stance, a mainstay in most martial arts practices. Bend your knees and extend your thighs slightly so that there is a crease between your hips and legs. Keep your head and spine straight. Tuck in your pelvis slightly and allow your buttocks and thighs to hang loosely.
Step 4
Put feet shoulder-width apart and turn the left foot outwards at about a 45-degree angle to perform another basic standing qigong position. Slowly slide the right foot forward a few inches and then pick it up and step slightly to the right. Your weight should be balanced between both feet. Hold for a few seconds, slide the right foot back and repeat the motion with the left foot. Keep back and head straight and pointed forward and torso slightly bent at the hips.
Tips and Warnings
- Beginners should be able to do about eight breaths per minute in qigong. With practice, more advance practitioners can slow their breathing to about two or four breaths per minute.
- As with all alternative therapies, patients should consult their physician before engaging in qigong practices. Listen to your body and do not rush the exercises. If you feel any pain or discomfort, discontinue the exercise and try again another day. It takes time to build up the muscles and balance required to correctly perform qigong, which can be mastered with practice.
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