Qigong is an integral part of the Chinese culture and health system. Considered a component of martial arts, qigong exercises can bring about a sense of relaxation, strength and well-being. Practicing breathing exercises, postures and mental focusing exercises like horse, bow and empty stance can help you stay fit, lose weight and generate healing energy.
Basic Breathing Exercise
Sitting or laying down, slowly inhale and push air into your lower abdomen.
Hold and then slowly release. Repeat this process for several minutes.
Cross-Legged Exercise
Sit on a firm comfortable surface with legs crossed and your hands placed on top of each other in front of your lower abdomen, palms up. Your back should be erect and relaxed, eyes closed, tongue on the roof of your mouth. Use the basic breathing exercise and sit as long as is comfortable.
Empty Stance
Standing up, keeping your spine straight, tailbone tucked, slightly bending your knees and imagine a string hanging from your head down through the center of your body. Tuck your chin lightly and point your left toes at a 45 degree angle from the right foot, while putting most of your weight on your right foot. Slowly lift your arms up to heart level in front of you and hold. Place your left foot down and repeat on other side.
Sitting Exercise
Sit in a chair, with your feet on the ground, knees at shoulder width, back erect and hands on your knees or thighs. Keep your chin slightly tucked, eyes and mouth closed and relaxed with the tip of your tongue touching the top of the inside of your mouth. Use the basic breathing exercise and sit as long as is comfortable.
Shoulder Exercise
Standing or seated, take a deep breath into your belly, lift up both shoulders and hold, tensing them. As your release your shoulders, release your breath. Repeat eight times.
Nostril Breathing Exercise
In a comfortable seated position, place your right thumb on your right nostril and breathe in the left nostril. Place your index finger on the left nostril and breathe out through the right. Repeat the process for up to 10 minutes.
Horse Stance
Standing with knees slightly bent, feet spread to shoulder width, and tailbone tucked slightly under, imagine a thread hanging from your head down through your body. Your body and leg muscles should be completely relaxed. Bend your knees as though you were going to sit down and work towards holding this stance for several minutes.
Bow Stance
Standing with your feet together, point your left toes out at 45 degree angles, then slide your right foot so your feet are at shoulder width. Your shoulders should face the direction of your right foot and your weight should be distributed evenly on your bent legs. Your body should be relaxed, and you should be imagining the hanging thread as you did in the horse stance. In this stance you are preparing to move onto a more advanced exercise. Repeat on other side.
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