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Qigong Exercises for Beginners

author image Sala Saran
Sala Saran is a bi-athlete and certified personal fitness trainer who is passionate about the life-transformative power of sports and fitness. Teaching a holistic perspective of the fitness lifestyle that is rooted in personal development, Saran shares her expertise in articles, columns and seminars to lead others to a discovery of their own power to transform their life experience.
Qigong Exercises for Beginners
You can practice qigong anywhere. Photo Credit young business man exercising image by MAXFX from <a href="http://www.fotolia.com">Fotolia.com</a>

Even as a beginner, you can start performing qigong exercises as a self-healing or stress-reduction modality right away. With practice, qi, or chi, the Eastern concept of "life force" or "energy field," can produce warmth, coolness, tingling sensations or even shaking while you practice the exercises. Consistent practice will reap the greatest rewards.

Flowing Qi

Start by sitting forward on the edge of the chair, with feet flat on the floor in front of you. With your feet rooted to the ground, imagine that your body is afloat. Let your head float above your relaxed neck like a float on the surface of water. To let your spine feel free, imagine a gentle sensation of someone lifting you from above, as if there were a string attached to the crown of your head. Inhale, and let the energy within you allow your arms to rise to shoulder height. On the exhale, return your arms to your sides. Repeat this several times, becoming increasingly aware of the energy within that propels the movement of your arms.

Ball Rolling

While sitting, use the rolling the ball movement to feel the qi between your hands. Imagine that you are holding a ball between your palms, and begin moving it around and rolling it with your hands. Your hands should not move through the imagined ball, just as they would not go through the center of a real ball. This is a foundational qigong exercise that is included in many advanced types of qigong exercises.


The infinity or double helix exercise can be performed while standing or sitting. In either position, use your arms and hands to form the pattern of a figure eight resting on its side, similar to the infinity symbol. To remain conscious of your qi, make sure that the palms of your hands are facing each other when passing. The points of energy located around the center of your palms will be able to connect this way.

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