Qigong is an ancient Chinese art of healing that's designed to realign individuals with the fundamental source of their being. Practitioners believe that within each person flows a stream of qi, which they consider the underlying force of all creation. Qigong philosophy contends that this energy is often depleted or restrained by changes that result from physical and mental burden. Qigong is a series of movements, meditations and breathing rituals designed to release and replenish one's supply of qi, thereby allowing the practitioner to achieve balance within body and mind.
Horse Stance
The horse stance, in Qigong, is a posture designed to relieve any discomfort in your back. Stand in an upright posture, feet positioned shoulder-length apart. Bend your knees until a slight fold becomes apparent at the place where each thigh joins the hip. In Qigong, this area is called the kau, and should remain in a crease throughout the exercise. Next, visualize a rope running through the length of your spine, and emerging through the top of your head. Imagine a large hand from the sky gently pulling the rope upward, so your shoulders slightly sink. You should automatically feel your thighs and buttocks beginning to relax. At the same time, any strain on your back should be lessened gradually.
Eye Exercise
Before performing this exercise, test your visual clarity on an eye chart or written page placed 10 feet away. This will give you a starting point by which to measure your progress. In a smooth movement, bring your eyes as far to the right as comfortably possible. Hold the farthest position for the length of one inhale/exhale cycle. Breath in to a full count of four, and exhale at an equal rate. Next, maneuver your eyes to the left, repeating the process. Go to each side four times.
Now you're going to begin looking up and down. Raise your eyes as high as you can comfortably. You should feel a good stretch in the eye muscles, but not enough to experience pain. Just like before, hold your gaze in this position as you slowly breathe in and out. Then move your eyes down, and do the same thing. Once again, go through the entire cycle four times. With the eye muscles now relaxed, test your vision in the same way that you did in the beginning. You should notice an increase in your ability to focus.
Relaxation Technique
This exercise can be performed either while sitting or standing. Assume the horse stance or, if sitting, position yourself comfortably in a chair with your back straight, but not rigid. Breathe in fully from the belly, raising your shoulders in a tight shrug as you do so. Pause for three seconds at the fullest part of your breath. Release the air naturally, allowing your shoulders to relax and slide back down. Pause for three more seconds, then repeat the cycle. Complete eight repetitions, with each inhale/exhale set counting as one turn.
Standing Meditation
Begin in the horse stance described previously, but place a chair behind you to be used for sitting during this exercise. Sit straight down on the edge of the chair, so that your thighs and knees are suspended at an angle 90 degrees to the ground. Make sure to keep both feet flat on the floor while doing this. Again stand, then sit. Repeat this movement several times. Each time you rise, maintain complete relaxation in the buttocks and thighs. Keep both feet planted in a straight line, parallel with one another throughout the movement. Practice this routine to realign your posture.
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