Depending on whom you ask, quigong is a species of tai chi chuan or an art related to tai chi chuan in the same way judo is related to wrestling. Regardless of martial arts taxonomy, practitioners of tai chi chuan will find quigong concepts and exercises similar, and vice versa.
Basic Breathing Exercise
Inhale slowly from your belly to your collar, as though filling a pitcher with water. As the air comes in, visualize the cool, clean energy of the oxygen pouring into your body. Pause briefly, holding your breath, as the air circulates within you. Exhale slowly, collar to belly, as though pouring water from a pitcher. As the air exits, visualize the stale, contaminated air leaving your body like smoke from a factory. Pause briefly before restarting the cycle. Unless specifically working another breathing method, continue this breathing pattern throughout all your quigong exercises.
Horse Stance
Stand facing forward with your feet shoulder-width apart, toes pointed parallel to one another. Your knees should be bend slightly, spine and neck straight. Imagine your upper body hanging from a hook in your crown to help establish the best posture. Lower your bottom, keeping the back straight, until your knees are bent at 90 degrees. While bent, the kneecaps should never move forward past the tips of the toes. Hold the stance until your legs begin to burn, then slowly rise back up to knees slightly bent.
Balancing the Chi
Stand facing forward with spine straight and feet shoulder-width apart. Allow your arms to hang loosely at your sides. Bring your hands up to hip height, palms upward and fingertips pointing to one another about two inches apart. Inhale deeply as you raise your heels and shift your weight to the balls of your feet. As you do so, slowly raise your hands to chest level. Pause for a moment, then return your heels to the ground and your hands to hip level as you exhale. As your hands sink, turn them palm downwards. Repeat the cycle six to eight times as your body relaxes.
Roc Spreads its Wings
Stand facing forward with spine straight and hands hanging at your sides. Breathe in as you raise your hands to head level, palms forward in a "Hands up! It's the police" gesture. Exhale slowly as you bend at the hips and lower back until your body is about 45 degrees from the ground. As you lower, let your arms fall forward and inward until they cross at the wrists with your palms toward the ground. Inhale slowly as you return to upright, then arc backwards at the hips and lower back. Extend the arms above your head, trailing out behind with the palms facing front. Return to upright position and repeat, if you desire.
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