Qigong is a very old form of Chinese alternative medicine that has been practiced in China for more than 5,000 years. Qigong can be performed as a style of exercise that increases stability and balance, and maintains muscle tone and endurance. A low-impact exercise, movements are performed standing. Movements and positions are done slowly and with a calm spirit that uses deep breathing patterns. Similar to the calming benefits of yoga or tai chi, Qigong is primarily designed to calm the body, mind and spirit.
Meditation
Meditation, or self-reflection, is a major component of Qigong, requiring you to find connections between your body and your mental state that can be used for healing, especially the connection between physical and mental health. Focusing on the body's center of energy, called Qi, or chi, you are encouraged to live a healthy life through the air you breathe, the type of diet you consume and your living environment. Taken together, the stress-relieving benefits of this quiet form of exercise and mental awareness are believed by Chinese practitioners to cure ailments such as cancer and high blood pressure.
Qigong Purpose
Qigong exercises help increase lung capacity, reduce heart rate and might help reduce the effects of several illnesses, including constipation, diarrhea and ailments affecting the thyroid, kidneys and spine. For example, the exercise sequence called Ba Duan Jin Qi Gong is an 18-move pattern that stretches the body, stimulates and opens spaces between internal organs, and warms and loosens joints. Qigong exercises help stimulate heart health and circulation, regulate body functions, and strive to promote and maintain harmony between all parts of the body and mind.
Upper Back Exercise
Loosen and relax the muscles in the upper back with the Rowing on Calm Lake qigong exercise. Stand with your feet shoulder width apart. Bend your elbows and lift your hands to chest level, palms facing outward. Slowly press the hands down toward the floor and outward in a circle, keeping the elbows bent. Rotate the hands up to shoulder level while breathing in, then downward again, breathing out. Repeat this circular rowing motion 5 to 10 times, slowly.
Body Swing
Relax your body and mind by performing a body swing, a common warm-up exercise in the practice of Qigong. Stand with your feet shoulder distance apart, arms hanging at your sides. Turn your upper torso to your left, allowing your arms to swing with your torso as you turn your head to look over your left shoulder. Keep your feet and hips facing forward. Turn to your right, this time looking over your right shoulder, arms swinging free. Repeat this left and right sequence several times until you feel relaxed along your spine and hips.
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