The Chinese have practiced qi gong for more than 5,000 years. This ancient discipline combines mental concentration, breathing techniques and body movements to encourage the "vital energy" flow through our bodies. Qi gong exercises teaches you to use your mind, body and spirit together to unblock energy and to balance yin and yang energy in the body.
Healing
Traditional Chinese medicine holds that many of our health problems are due to blocked energy. By unblocking energies and bringing balance to our bodies, we in effect heal ourselves. Qi gong includes many different exercises; if you are new to qi gong, then begin with the simpler exercises, such as breathing exercises.
Diaphragm Breathing
Qi gong breathing is a technique used to improve and develop strong diaphragm breathing. Stand with your feet shoulder-width apart and place your arms by your sides. Slowly lift your arms up in front of you and imagine holding a large beach ball, straightening your legs as you take a breath from deep within your naval area. Keep your heels on the ground and relax your face and hands. Bend your fingers slightly and face your palms towards you. Having reached your maximum height with your arms extended, exhale and lower your body and arms to the start position. Repeat this exercise 10 times.
Alternate Nostril Breathing
Alternate nostril breathing is thought to promote whole-brain development, help with mental clarity and alertness, and give you energy and vitality. Assume a meditation posture, sitting or lying down, whichever you prefer. Using your thumb and index finger, press closed one nostril while breathing through the other, then switch sides. Continue switching from side to side and repeat this for five minutes building up to 30 minutes. Make sure your lips are closed and your tongue is resting on your upper palate. Always breathe in deeply from your diaphragm.
Horse Stance
Horse stance can help with back pain by realigning the vertebrae, correcting posture and allowing the chi energy to flow easily through the spinal column. Standing in an upright position with feet shoulder-width apart, bend your knees until a small fold becomes visible where each thigh joins the hip. In gi gong, this area is called the kua. This crease should remain throughout the exercise. Next, visualize hanging from a piece of rope attached to the top of your head and sitting down. Then imagine a large hand from the sky gently pulling the rope upward, so your shoulders sink slightly. Automatically you will feel your thighs and buttocks beginning to relax and may shake. At the same time, any strain on your back should be lessened gradually.
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