Chi Gong (qigong) Exercises

Chi gong exercises are meditative and physical exercises that involve breathing and chi manipulation. Chi is hard to describe but is often translated as life energy. Chi flow throughout the body relates to breath and blood flow. Because your thoughts affect chi flow, you can also affect your blood circulation and other processes in your body.

Walking a Balance Beam

This exercise promotes concentration and chi awareness in your feet. It improves balance as well. Stand with your feet together and extend your arms at your sides with your palms facing the floor. Lift your arms to shoulder level. Bring your awareness to the bottom of your feet and feel them press flat into the floor. Next, inhale through your nose and step forward with your left foot. Exhale through your nose as you place your heel directly in front of the toes of your right foot. Inhale and lift your right foot. Exhale and place the right heel in front of the left toes. Walk forward eight steps or more and then walk backward in the same manner, as if walking on a balance beam.

Turning Wheels

This improves coordination and loosens the arms and shoulders. Stand with your feet hip-width apart and knees bent slightly. Relax your arms at your sides. Twist your body to the right as you lift your arms toward the ceiling. Inhale as you do so. Bring your left arm in front of you and your right arm up behind you at approximately 45-degree angles from your body. Twist back to the center and bring your arms straight above you, looking up at your hands. Exhale and twist to the left as you bring your arms down. Your left arm lowers behind you and your right arm in front of you in the opposite way your body moved before, so that your arms trace full circles. With your arms back at your sides, bend your knees and bend your upper body forward slightly until your fingers are at knee level. Look at the floor. Stand back up, twist to the lift and raise your arms diagonally again in the opposite way you began the exercise. Repeat the pattern and alternate sides.

Limbering-Up Exercises for the Tendons

Targeted areas include the wrists and ankles. This improves chi and blood circulation to the hands and feet. Stand with your feet together and arms at your sides. Flex your wrists so that your palms are parallel to the floor with the fingers pointing forward. Turn your wrists outward to point your fingers behind you as you raise onto the balls of your feet. Return your heels to the floor and bring your fingers to point forward again. Repeat for the desired number of reps.