Qi Gong is an ancient Chinese healing and wellness practice common often used in Traditional Chinese Medicine (TCM) regimens. Qi Gong uses slow movements of the body and breathing to bring balance and alignment to the life force, or “qi” of its practitioners. Qi Gong movements appear similar to the movements of Tai Chi, with graceful, circular movements and balance postures being prevalent. Beginning Qi Gong movements can be practiced without any special equipment or even breaking a sweat.
Take a Deep Breath
The Acupuncture & Integrative Medicine College, Berkeley gives a few tips in performing this very simple Qi Gong breathing routine designed to reduce stress and increase energy. Starting in a comfortable seated position, stick your belly out slowly and fill the lungs with a deep four-count breath. Focus on moving on the abdomen instead of the chest area as in normal respiration. Now exhale, pulling the belly in deeply to push as much air out as possible and work the abdomen. Try to extend the exhale to an eight-count rather than the four used in the inhale. Visualize every cell in your body being filled with energy and relaxation as you perform the exercise.
Stretch the Upper Body
Indiana University offers some basic Qi Gong instruction designed for those in an office environment needing a much-needed break during the day. Lifting the arms and hands above the head can help circulation. The move is performed by standing with the feet shoulder width apart. Bend the knees slightly and bring the hands to the front of your body and clasp them together, palms up. Lift your palms towards your face while straightening your legs. When your hands reach your chin, look up while rotating the palms of your clasped hands first, forward then upwards to the sky. Visualize that you are pushing up the sky with your hands to intensify the stretch. Unclasp your hands and slowly bring them down to your sides to complete the move.
Crane Posture
Indiana University states that the simple Crane Posture is designed to improve balance and increase strength in the lower body. Start in a standing position with the knees slightly bent and the hands in front of the pelvis, palms up and fingertips touching. Slowly balance on one leg, raising the knee so the thigh is parallel with the floor while simultaneously lifting both arms out to each side. The hands are raised to the level of the head. Reverse the movements, bringing the arms and leg down at the same time. Now repeat the steps for the other leg to complete a set. Now repeat the sequence, this time raising the arms all the way above your head as high as you can for this second set. You will resemble a slowly flapping crane.
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