Qigong is a form of moving meditation used by ancient Chinese healers. One of the most popular forms of qigong is tai chi. According to the Qigong Institute, by adjusting and controlling the breath, posture and mind, you can learn through the practice of qigong how to reduce stress, deal with chronic pain and prevent illness. The practice is self-directed, and the breathing and moves can be performed anywhere.
Step 1
Stand or sit comfortably with your back straight and head facing forward. Breathe in deeply through your nose, filling your diaphragm. Your abdomen should push out if you're doing it correctly.
Step 2
Let your breath out of your mouth slowly after a second or two. Watch your stomach contract as you exhale. Continue breathing in and out slowly until you find your breathing slowing down immensely. You'll average about eight breaths per minute at first, gradually slowing until you reach about two to four breaths per minute.
Step 3
Bend your knees slightly and stand erect with your feet about shoulder-width apart to perform the horse stance that targets the posture and spinal alignment. Let your toes point slightly inward.
Step 4
Make a slight crease in the area between your hip and your thighs, known as the kua. Imagine that you're hanging like a puppet from a string above your head to relax your body. The backs of your thighs should be loose and your arms hanging at your sides. Hold the stance for a count of 10, stand up and repeat 10 times.
Step 5
Do the bow stance in addition to the horse stance to correct your posture, align the spine and allow the chi to flow freely through your body. Stand straight and point your right foot forward, with the toes of your left foot turned outward at a 45-degree angle.
Step 6
Slide your right foot forward so your feet are about shoulder-width apart. Face forward in the direction of your right foot and make sure your kua is slightly bent. Hold for a count of 10. Slide your foot back and repeat the exercise with the left foot.
Tips and Warnings
- Take your time and learn each new move slowly. Move on to a new lesson when you have mastered one move. According to Chikung Unlimited, learning one new move a week is sufficient for progress.
- Don't overeat or drink too much before practicing qigong. Ancient Chinese wisdom says that a full stomach interferes with the chi, or energy movement in the body.
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