Qigong Exercises Movements

Qigong, thought to be at least 4,000 years old, is the oldest of the four disciplines of Traditional Chinese Medicine. It helps practitioners develop and control the body's energy, which is known as Qi. Some of the physical exercises practiced by qigong students resemble yoga poses, while others incorporate the movements that form the practice of tai chi. Although the exercise movements are generally not strenuous, consult your physician before starting a qigong practice.

Features

Qigong combines breathing techniques with meditation and poses that let you modify the flow of energy throughout your body. The practice of qigong requires that you learn a series of exercises designed to manipulate energy in your body. Each of the poses and movements has a specific purpose and helps you tap into a seat of energy or meridian within your body.

Main Principles

The practice of qigong has three principles called intentional corrections, according to the Qigong Institute. Exercises correspond to and support one or all of these principles. Lengthening the spine improves the flow of energy, improves posture and stabilizes internal organs. Regulating and deepening your breathing is the second essential element of qigong practice. It corrects system imbalances caused by shallow breathing that does not expand and contract your abdomen. Centering and calming the mind is the final principle, which you do in conjunction with prescribed movements, dynamic meditation or still meditation.

Basic Movements

As of 2011, the Chinese government has identified 5,000 styles of qigong for which the suggested exercises vary. The exercise movements that you choose to learn should help you develop proficiency in the three main principles of breathing, stretching and centering. The Eight Section Brocade or Baduanjin is frequently one of the initial qigong exercises that beginners study in classes or under the tutelage of a qigong master. Due to the diversity of qigong styles, you may find the movements identified by several other names such as eight pieces of silk or eight golden exercises, but the essential practices are similar. The Soaring Crane and Wild Goose movements are also popular in the United States and China.

Learning Resources

Tufts University recommends that you find a qualified instructor who can teach you how to do basic exercise movements properly by contacting the National Qigong Association. The organization's website also offers books and DVDs for self-directed learning along with a discussion of considerations for starting your qigong practice. George Draffan's "Moving in Awareness, Eight Pieces of Brocade" primer describes and illustrates the exercises for this movement. The QiGong Institute's website provides details on beginner movements including the Wild Goose. Indiana University offers short qigong videos for the workplace. This exercise series contains five introductory qigong stretching techniques including the crane pose. Use them to relieve common aches, pains and body stresses associated with desk jobs and intensive computer use.