Qigong Exercise Examples

Qigong exercises mix physical movements with focused intention to regulate and manipulate qi flow in the body. Qi is a Chinese word for the energy that moves through channels called meridians in your body. Prana is the Sanskrit term for energy, which runs through channels called nadis. Nadis correspond to Sen lines in Thai. Whatever you call energy or the paths that it moves through, qigong exercises improve energy flow for basic health and recovery.

Opening Exercise

The opening exercise relaxes you and brings your awareness to your dan tian, which is your body's main storage area for qi. The dan tian rests about 2 inches below and behind your belly button inside the abdomen. To begin this exercise, either lie, sit or stand in your favorite posture. If you lie down, lie on your back with your hands stacked on your abdomen over the dan tien. Or, sit on the edge or a chair or couch with your feet flat on the floor and your hands on your thighs or stomach. Alternatively, you may stand up tall with your feet shoulder-width apart and your arms at your sides. Look forward and let your gaze soften. Breathe deeply into your abdomen and think of calming, happy memories so your mind relaxes. Bring your attention to your dan tian and keep your focus there as you breathe deeply for 5 minutes.

Massaging the Yongquan Cavity

Massaging the yongquan cavity is a qigong exercise to strengthen the kidneys. The kidneys are believed to hold the Original Essence, or Jing, which is converted into qi. Your kidneys must be strong to protect your Original Essence. The yongquan cavity is a spot on the bottom of your foot that is in line with your kidney channel. Massaging this spot increases qi circulation around the kidneys. To massage the yongquan cavity, sit down and rub your hands together so they are warm. Use your thumb to gently rub the cavity with a circular motion. The yongquan cavity is located on the ball of your foot in line with your second toe right directly below the bump under your big and second toes. Massage both feet with each thumb and then rub the cavity in circular motions with your palms.

Closing Exercise

The closing exercise helps you to retain the qi you have gathered during practice and serves as a transition to return to normal activities. Stand up tall with your feet shoulder-width apart, or sit on the edge of a seat with your back straight. If you are female, place your right hand below your belly button and then put your left hand on top of it. Rub your hands counterclockwise on your abdomen 30 times and then switch directions for another 30. Start with small circles and then increase the size. When you switch directions, make the circles smaller again. If you are male, place your left hand on your stomach and your right hand on top. Begin with clockwise circles and then switch directions. End with your hands in the same spot below your belly button. Rub your hands together for warmth and then place them on your face. Place your hands back on your stomach and remain there for 5 minutes.