An ancient Chinese healing practice, qigong is a system of breathing exercises, body movements, postures and other techniques used to promote the proper flow of energy throughout the body. In Chinese medicine, this vital energy is known as qi, pronounced "chi." Qi travels through the body along passageways known as meridians. When an obstruction in a meridian blocks the flow of qi, the result is disease and pain. Qigong has been used for thousands of years to promote overall health and longevity, prevent disease, increase energy and relieve stress.
Posture
In his book "The Way of Qigong," Kenneth S. Cohen writes that certain elements of alignment and posture are essential for almost all techniques involved in qigong. Correct posture can help promote relaxation, proper breathing and the flow of energy through the body. Cohen recommends learning basic posture principles before progressing to more internal aspects of qigong, such as meditation. To enter into basic qigong stance, elongate your spine and relax your shoulders. Slightly bend your knees and elbows. Your feet should be shoulder-width apart and flat on the ground.
Stances
Other qigong stances can be practiced as exercises within themselves or used as the basis of different qigong exercises. According to Deborah Davis, author of "Women's Qigong for Health and Longevity," stances help build strength and increase concentration.
Horse stance, used for rigorous exercises, involves spreading the feet about 3 feet apart and lowering into a slight squat. The back should remain straight. Horse stance is a power stance in which your energy is focused on your lower body, allowing you to remain firmly grounded as you move through different exercises. (reference 3, page 29)
Exercises
Qigong encompasses thousands of different exercises, which may include slow arm motions, quick thrusts, jumping or bending. Different exercises target different health concerns, and can be combined into sequences that meet your particular health needs or the intention of your individual sessions. Qigong exercises do not need to be performed in any particular order or sequence. Some exercises mimic the motions of animals and are used to build strength in the back, shoulders and neck as well as to balance the flow of energy in the body.
Healing Sounds
Qigong also employs the use of sounds that are said to promote healing in the body. According to Davis, the Six Healing Sounds help remove toxins from the body and improve the function of the internal organs. Five of the sounds relate to organs in the body: the lungs, kidneys, liver, heart and spleen. The sixth sound relates to the triple heater meridian, which regulates temperature control in the abdomen. Using the healing sounds in combination with particular stances and arm movements can help promote healing in the related organ. Sequences involving the healing sounds should be practiced in sets of six.
Meditation
Meditations and mind exercises used in qigong can increase mental function and help move energy through the body, according to AltMD. Meditation exercises may involve visualizing healing energy moving into different parts of the body or increasing the flow of energy in the major meridians.
References
- AltMD: Qigong
- "The Way of Qigong"; Kenneth S. Cohen; 1999
- "Women's Qigong for Health & Longevity"; Deborah Davis; 2008
- "Qigong for Healthy & Vitality"; Michael Tse; 1996
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