Mind-body exercise formats such as Qigong and Tai Chi are becoming more mainstream remedies as people seek alternative therapies. Variously described as moving meditation and moving medication, Qigong and Tai Chi can offer an array of health benefits.
Qigong for Beginners
Qigong can be done seated or standing, thus is accessible for those with limited mobility. Place hands one atop the other, covering the belly button area or tantien---storage for chi energy to be disseminated throughout the body. Standing or sitting tall with self-supported back erect, shoulders relaxed and breathing into and from the tantien, slowly breathe in and out through the nose, expanding the diaphragm as if to bellow. Feel as though your head is suspended, stretching the neck and spine to sit or stand taller. How you feel is paramount to your success in this exercise. A tense mind and stress-filled body decrease the healing effects of Qigong.
Advanced Qigong
Practicing basic Qigong breathing exercises cultivates and increases chi while also providing a foundation for advancement to standing and moving exercises. Painting the Rainbow is performed while sitting or standing, feet shoulder-width apart, arms hanging down by the sides, breath in the tantien. Maintaining the breath in the tantien, inhale deeply then exhale through the nose, slowly lifting arms above head, palms facing. Sweep your extended arm out to the side stopping at shoulder-height, imagining your fingertips as the paintbrush, other arm still extended overhead with fingertips relaxed as if at the end of the brush stroke. Repeat other side, simultaneously lifting while lowering the opposite arm. Slowly repeat motions several times gracefully painting the rainbow while maintaining erect posture and relaxed breathing.
Beginning Tai Chi
With arms hanging relaxed at sides, raise extended arms, elbows relaxed, shoulder height in front of the body with palms facing down, and fingers gently cupped. Reverse, continuing the movement downward, back straight, while simultaneously slowly bending the knees. Imagine your back against the wall as you slide down, taking care to avoid extending knees beyond toes. Repeat up to 10 times or for five to 10 minutes.
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