Qigong is a form of oriental exercise that aims to remedy blockages of energy, called chi, or qui, in the body. These blockages are thought to be the cause of all disease, according to the principles of traditional Chinese medicine. Quigong shares some elements with Tai chi, but it is easier to learn, according to the Insomnia Connection website. Qigong may help reduce stress and chronic pain, allowing you to fall asleep and stay asleep.
Kidney Massage
Begin by sitting on the edge of the bed or a chair. Place your palms together and rub them vigorously to warm them. Put your hands on your lower back and massage in a circular motion over your kidneys, which are located at each side of your lower back. Make 24 circles over your kidneys with your hands. Switch the direction of the massage and make another 24 circles. Focus your attention on your kidneys throughout this exercise, advises the Calm Mind, Pain Free Body website.
Light Exercise
Place your hands over your kidneys. Inhale slowly, focusing your mind on your kidneys, advises the Calm Mind, Pain Free Body website. As you inhale, lift your hands away from your kidneys so there is about one-half inch of space between your back and your hands. Envision white light descending from the sky and flowing through your kidneys. Imagine the light filling your kidneys. Place your hands on your back and exhale, envisioning the light being absorbed by your kidneys. Repeat this light exercise 36 times.
Chi Gathering Exercise
While keeping your back straight, place your right hand over your navel and your left hand over the center of our lower back. Visualize the qui energy accumulating in your lower dantien, which is the area behind the navel. According to the Calm Mind, Pain Free Body website, traditional Chinese medicine considers the lower dantien to be one of the body's primary energy centers.
Bubbling Well Exercise
If you are a woman, put your left foot on your right knee and your left hand on your abdomen. If you are a man, reverse this position by placing your right foot on your left knee and your right hand on your stomach. Massage the bubbling well point, which is on the bottom of your foot, with your free hand. Massage this point in a circular motion, rotating 100 times clockwise. Reverse the massage, working in a counterclockwise motion 100 times, advises the Calm Mind, Pain Free Body website.
