Tai chi and quigong are closely related arts, so closely related that some historians consider quigong a sub-style of tai chi. Academic labels aside, both involve coupling body movements with breathing techniques and visualization to create a low-impact exercise that builds energy, strength and flexibility. Health mavens as diverse as Bruce Lee and Dr. Mehmet Oz have pointed to tai chi and quigong as excellent vehicles for personal well being.
Breathing Method
Inhale slowly and deeply, visualizing the air filling your torso from bottom to top like a pitcher filling with tea. As the air comes in, imagine it filling your body with clean, positive energy. At the end of your inhalation, pause and hold your breath as the energy courses into your body. Exhale slowly and deeply, visualizing the air leaving your torso from top to bottom like tea poured out of a pitcher. As the air leaves, imagine it taking with it the tension, toxins and pollution that your body and mind have accumulated over the day. You can do this exercise in isolation while standing or sitting, or you can do it as you move through the physical exercises of tai chi and quigong.
Awakening the Chi
Stand with your feet shoulder-width apart, feet parallel and pointed forward. Keep your back and neck erect and aligned and your knees straight but not locked. Begin with your hands at your belly, just below the naval, palms up and fingertips barely touching. Breathe in as you elongate your torso and bring your hands to chest level, palms upward. Breathe out as you relax your torso, turn your hands palm down and press them to hip level. Repeat this exercise through six to eight cycles.
Balancing the Chi
Stand with feet shoulder-width apart, feet parallel and pointed forward. Keep your back and neck erect and aligned and your knees straight but not locked. Begin with your hands at hip height, palms up and fingers 2 inches apart. Breathe in as you raise up onto the balls of your feet and bring your hands to chest level. Balance in this position and hold your breath. Breathe out as you lower yourself onto your heels, turn your hands palms downward and return them to hip level. Repeat this exercise through six to eight cycles.
Repulse Monkey
Stand with your feet shoulder-width apart, feet parallel and pointed forward. Turn your head and shoulders to look straight over your left shoulder. With your upper body still facing to the left, step behind your right foot with your left foot as you raise your hands laterally until both arms are parallel with the ground. Relax into this twisted position and breathe. Unwind your legs to the left until you are standing in a normal position with head and shoulders looking over your right shoulder. As you unwind, press your right hand forward as if repulsing an incoming attack. Relax into this natural position and breath. Repeat on the opposite side by first stepping back with your right foot. Repeat this exercise two to four times on each side.
References
- Everyday Tai Chi: Quigong Exercises
- "Easy Tai Chi"; Dr. Keith Jeffreys; 2002
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