Qigong is an ancient form of healing and wellness that is thought to have arisen in China thousands of years ago. It has gained popularity both in China and abroad since the Chinese government began advocating its health benefits in 1978. Qigong is based on the concept of holistic health, and its proponents claim that it can improve general health, prevent disease, lengthen life and produce psychological relaxation and serenity.
Step 1
Sit in a comfortable chair. Make sure your body is in a relaxed position and that your posture is straight.
Step 2
Inhale slowly through your nose. Visualize your stomach filling with air so that your lower abdomen expands. Breathe deeply so that your lungs expand to their maximum capacity. Pause for about half a second, then exhale. Pause again for half a second before inhaling, and repeat this sequence until you fall into a rhythm of about eight deep breaths per minute. Continue at this rate for about 20 minutes.
Step 3
Pull your shoulders upwards with maximum tension as you inhale, while continuing the breathing technique described in Step 2. Pause for half a second and then relax your shoulders as you exhale. Continue this sequence for eight inhale-exhale cycles.
Step 4
Scoot forward in your chair until your buttocks but not your thighs are resting on the surface of the chair. Make sure your feet are flat on the floor about shoulder-width from each other. Pull your spine to a 90-degree angle with your thighs and let your shoulders droop. Tilt your head slightly forward. Relax your arms and place your hands palms down facing your thighs, with your elbows slightly bent. Keep your tongue against your palate with the teeth closed but not clenched.
Step 5
Breathe as described in Step 2. While continuing to breathe, systematically focus on relaxing your body one part at a time, beginning with the feet and ending with the head. As your relax each body part, try to focus on it alone and imagine tension leaving it. Try to keep stray thoughts out of your mind, but do not exhaust yourself trying to concentrate. The entire process of relaxation should take about 20 minutes.
Step 6
Repeat the foregoing procedure once a day, gradually improving your concentration and your ability to relax.
Tips and Warnings
- Qigong is an advanced art that takes years to master. Consider seeking a Qigong instructor---classes are available in most major metropolitan areas.
- Since Qigong is partially based on religious concepts related to Taoism, its practice offends some people with incompatible convictions.
Things You'll Need
- Chair
