Qigong, also spelled quigong and chigong, is an internal martial art style similar in many ways to tai chi. When learning any martial art, there is no substitute for live training from a qualified teacher. However, not everybody has the location, schedule and budget to attend classes. If you're in that situation, you can start by practicing a few basic postures at home on your own.
Awakening the Chi
This posture is often done as an opening move to a qigong session. It's intended to center the mind and encourage focus on the practice ahead. It promotes deep breathing and relaxation. Begin by standing with your feet parallel and shoulder-width apart. Your spine should be erect, but not locked straight. Allow your arms to hang loosely at your sides. Breathe in slowly as you raise your body up onto the balls of your feet. Simultaneously raise your hands, palms up, to chest level. Exhale as you drop to your heels. Turn your palms downward and return them to the starting position. You can cycle through this posture as many times as you like.
Eagle Arms
This posture is a gentle stretch of the back and shoulders, improving your range of motion. It's surprisingly energizing considering how low impact it is. Begin with your feet parallel and shoulder-width, back straight, hands at your sides. Inhale as you raise up as high as possible onto the balls of your feet. Extend your spine as your raise your arms as if flapping wings, raising your elbows to ear level with your hands high above your head. Exhale as you slowly return to heels on the ground with hands at the sides.
Walking Lady
Walking lady rotates your hips to improve flexibility and range of motion in the hips, legs and lower back. Begin with feet parallel and shoulder-width apart, back straight but not locked. Place your palms on your back with the heels of your palms approximately at your kidneys. Push out your left hip while shifting your ribs and shoulders to the right. Circle your hips clockwise while moving your upper torso in opposition. After a few circles, reverse direction. Breathe naturally throughout this exercise.
Balancing the Chi
A traditional closing move, this posture helps center and calm your personal energy as you end your qigong session. Begin with your feet parallel at shoulder-width, back straight. Place your hands at hip height, palms up. Inhale as you stand straighter and bring your palms to chest level. Exhale as you return to a naturally straight spine and press your hands, palms down, to hip level. Cycle through this sequence several times before relaxing your arms to allow them to rest at your sides.
References
- Everday Tai Chi: Qigong Exercises
- "Easy Tai Chi"; Keith Jeffreys; 2006
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