Qigong, is an ancient Chinese spiritual and self-healing technique based on the concept of "qi", or the energy life force. The life force flows through everything, including you. In qigoing, you work with this life force to restore mental, physical and spiritual balance. According to the Qigong Research and Practice Center, qigong teaches psycho-physiological self-regulation though exercises similar to the techniques learned in biofeedback.
Abdominal Respiration
This breathing exercise uses a technique known as abdominal respiration. According to Xiangcai Xu, author of "Qigong for Treating Common Ailments: The Essential Guide to Self Healing," this is one of the common forms of breathing in qigong. It helps to promote a sense of relaxation and peace. Sit on the floor in a cross-legged position. Close your eyes and pay attention to your breathing. Consciously relax your abdominal muscles, so that your breath originates from the abdominal area. Inhale and be aware of the rise of your abdomen. Exhale and empty the air out of your entire body. It will take some practice for you to master this exercise.
Wu Chi
Wu Chi is the basic starting pose for most standing qigong practices and is similar to mountain pose in yoga. Before performing any additional postures or exercises, you will need to be familiar with this pose. Stand with your feet shoulder-width apart and your arms by your sides. Bend your knees, relax your hips, shoulders and neck and slightly tuck your pelvis under to keep your spine straight. Keeping your spine straight will promote the uninterrupted flow of qi.
Body Swinging
The body swinging exercise is a warm-up exercise that helps to improve flexibility and warms up your internal organs, according to Acupuncture-and-Chinese-Medicine.com. To perform this exercise, start in Wu Chi, with your arms loose by your sides. Slowly turn from your waist to look over one shoulder as far as you possibly can. Slowly return to center and repeat looking over the opposite shoulder. Perform this exercise 10 times in each direction.
Inner Health Cultivation Exercise
The inner health cultivation exercise, also known as Ne jyang Gong, promotes relaxation and improves the functioning of your respiratory and digestive systems, according to author Xu. To perform this exercise, lie down or sit in a comfortable position. Breathe in and out through your nose. Hold the tip of your tongue on the roof of your mouth as you inhale and mentally say, "I." Hold the breath and mentally say "keep quiet." Release the tongue as you exhale. During your next inhalation, inhale and place your tongue on the roof of your mouth again. Mentally say, "I." Hold the breath and say "keep quiet for the good of my health." Exhale and release your tongue. Continue to repeat this exercise, focusing on the words and repeating them to yourself in the same manner.
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