Qi, also spelled as chi, is the Chinese word for energy or life force. Chinese qigong has a long history of development and infuses meditation, Buddhism, Taoism and martial arts. Practitioners in India and Japan have also contributed to qigong exercises. Qigong aims to relax, stimulate and invigorate you, as well as balance your mind.
Pressure-Point Eye Exercise
If you wear glasses or have eye strain this exercise may help you. Place your thumb and index finger on the sides of the bone of your nose, where your glasses would sit. You can press on the points or massage them in a circular motion for a count of 16 seconds. These two points are called qingming or "clear bright" points and are meant to relieve your eyes of fatigue. They are thought to help moisturize your eyes and release negative energy.
Awakening the Chi
Stand with your feet shoulder-width apart. Keep your head forward and imagine it being lifted from the crown, while your chin is slightly tucked in. Keep your eyes forward and relaxed. Rest your shoulders, let your arms hang loose and keep your fingers slightly apart and semi-curved. Face your palms towards your body and tuck in your tailbone. The knees are relaxed and slightly bent. Bring your hands together in front of your body, fingertips almost touching and palms facing upward. Raise your hands up to chest height, simultaneously inhale and stand tall. Lower your hands, palms facing downward, sink your body in and breathe out. Repeat this exercise six to eight times. Return to the opening position by breathing in and raising your body. Hang your arms to your sides and face your palms towards your thighs. This exercise it meant to wake up your energy.
Diaphragmatic or Alternate Nostril Breathing
You can sit, stand or lie for this exercise. Use your thumb to cover your right nostril and use your index finger to press down on the right nostril. Breathe in through your left nostril, switch your fingers and exhale through the right nostril. Continue to inhale through your right nostril and switch, breathing out of your left nostril. Your lips are pressed closed gently, while your tongue is against the ridge of your upper teeth and palate. Repeat this exercise for five to 30 minutes. This exercise helps your breathing.
Scooping the Sea and Looking at the Horizon
Transfer your weight to the right foot and breathe in. Turn to the left and place your left foot a half-step forward. Extend your arms out and up to shoulder height. Your elbows are slightly bent, palms faced downward at ear height and fingers pointed. Transfer your weight to the left foot and breathe out. Bend at your waist, placing both arms down and towards your knee. Raise your right heel and cross your left hand over your right on the right knee. Have your palms faced up and the top of your head is lined with your left foot. Move and transfer your weight to the right leg. Repeat the same exercise on the right side. Do it four times each.
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