Qi gong is an ancient Chinese practice intended to improve the flow of energy in the body. Traditional Chinese medicine teaches that blockages in the body’s flow of vital energy, or qi, are the source of disease and discomfort. A qi gong session may include standing and sitting postures that incorporate arm movements, breathing exercises, and vocalizations to promote healing in different parts of the body. A 2004 study conducted by Mokpo Catholic University in Korea found that blood pressure decreased significantly in a group of patients who practiced qi gong regularly for eight weeks. Do not attempt to use qi gong as the sole treatment for a serious medical condition. If you are on medication for high blood pressure, you may want to have a medical professional monitor your progress with qi gong or any fitness program.
Kidney Healing Exercise
Qi gong involves the use of certain sounds that are believed to promote healing in different organs. According to Deborah Davis, author of “Women’s Qigong for Health & Longevity,” the healing sounds related to the kidney and liver can help regulate blood pressure.
Davis recommends practicing the healing sounds six times for each organ. As you intone the sound, extend the exhale to promote the release of toxins from the body. The kidney healing sound is pronounced “chu-ay.” Stand with your feet a little wider than shoulder width, knees slightly bent. As you inhale, place your palms on your lower back and draw them upward, warming the area around the kidneys. Exhale and move your palms back down. Repeat three times. On the fourth time, squat as you exhale and intone the sound “chu-ay.” Circle your arms out in front of you at chest level. Holding the arms at heart level allows blood and qi to flow freely in the chest, helping to regulate heart function. At the end of your exhalation, stand up and relax your arms by your side. Repeat the entire sequence three to six times.
Liver Healing Exercise
The exercise for the liver healing sound also involves holding the arms at chest level. The liver healing sound is “shuu,” pronounced “shoe.” As you exhale, hold the “sh” sound, adding “uu” at the end of the exhalation. As you stand, place the backs of your hands together, fingertips pointing downward. Bend your elbows so your hands line up with your lower abdomen. Inhale, then exhale and draw your hands upward toward your chest. Continue raising your arms upward, then open them outward and stretch them to the side, palms up. Lift your face and chest to the sky. Circle your arms forward, this time with palms upward. Fold your arms and fists inward, squeezing the air out of your chest. Release your arms and open your fists, turning your forearms and palms to the ground. The entire movement should be performed on the exhalation as you voice the healing sound. Inhale, pressing down, and return your hands to the starting position. Repeat a total of six times.
Bear Stretching
Davis also recommends an exercise called bear stretching to strengthen the heart and reduce blood pressure. Stand with your feet shoulder-width apart, knees slightly and comfortably bent. Inhale, bringing your fists to your waist, palm side up. As you exhale, lower into a squat and punch your arms out to the sides. On your next inhale, bring your fists back to your waist while remaining in a squat. Finally, exhale and you stand up, punching your fists forward at chin level to form a “V.” Complete the full cycle eight times.
References
- American Cancer Society: Qigong
- "International Journal of Neuroscience"; Effects of Qigong on Blood Pressure, High-Density Lipoprotein Cholesterol and Other Lipid Levels in Essential Hypertension Patients; MS Lee et al.; July 2004
- “Women’s Qigong for Health & Longevity”; Deborah Davis; 2008
