For most people, the main barrier to doing chi gong, the ancient Chinese art of cultivating energy, is thinking that it is more complex than it actually is. The fact is that chi gong is simple to do, but not easy. Even basic exercises can confront you with all the challenges of chi gong practice. As the website Shen Nong notes in "Basic Skills---The Components of Qi-gong Exercises," the three necessary elements of correct chi gong are posture, breathing and mental focus. Integrate these elements into each exercise to get the most out of your chi gong routine. Chi gong practice is not a replacement for conventional medical therapy.
Step 1
Stand with your feet 12 to16 inches apart. Distribute your weight evenly between your feet. Relax your hands at your sides.
Step 2
Move the hands out to the sides and up over your head by pushing your feet into the floor. Then push your hands down the front of your body, palms down and fingers pointing together. When your hands are as far down as you can push them without rolling your shoulders forward, return them to your sides. Repeat.
Step 3
As you push your hands up, elongate and straighten your spine. Do not lift the lower back up as you push up. Instead, allow your tailbone to point down toward the ground by relaxing and flattening the lower back.
Step 4
Allow your posture to contract slightly, but not hunch, as you push the hands down toward the floor. Elongating the spine in a straight line and contracting it down along a straight line incorporates correct posture into your chi gong.
Step 5
Allow the elongation of your spine to draw breath into your lungs as you stretch the hands up. Think about how you are getting bigger, and let air enter your mouth or nose to fill the space inside. Let your belly relax to take in the air.
Step 6
Push the hands back down in front of your body, allowing the contraction of the spine to gently move the air out of your lungs. Relaxing so that the air naturally flows in and out of your body is correct chi gong breathing.
Step 7
Focus your mind on your whole body as you move. Think only about relaxing the whole body, while making the movement soft and gentle. Keeping your mind on what you are doing in the here-and-now is the correct chi gong mental focus.
Tips and Warnings
- Suzanne B. Friedman, director of the Breath of the Dao clinic in San Francisco and author of "Heal Yourself with Qigong," recommends practising this basic chi gong exercise for two minutes at a time, eventually working up to five minutes twice a day. (Reference 2 page 35) Once you're getting the hang of using the three chi gong elements, try integrating a straight spine, soft breath and acute but relaxed attention into other parts of your chi gong routine.
- Most chi gong students find that they are unaware of all the tension they carry with them on a regular basis. Once you start trying to relax fully through chi gong, you may find yourself confronted with strong emotions or barriers to your practice that you can't work through. A good teacher can help.
