Qi Jong Exercises

Like yoga and the martial arts, the practice of Qi Jong has its roots in the Far East. Passed down through time by its teachers and followers, Qi Jong has emerged in modern North America as a mind/body system. Its practice is devoted to ensuring the healthy flow of Qi -- pronounced "chee"-- otherwise known as your vital energy. Performed in unison with measured breathing, Qi Jong exercises are comprised of gentle movements executed with focused intent.

Qi Breathing Exercise

Stand with your feet shoulder distance apart. Bend your knees slightly. Round your shoulders and tuck your tailbone in. Place your hands over the Dan Tian -- the lower belly just below your navel. According to tradition, this area of the body is where Qi enters. Move your hands forward and away from the Dan Tian about 6 inches and pose them as if you were cradling a ball between your hands and your belly. Expand your diaphragm while inhaling and squeeze your abdominal muscles when you exhale. Breathe fully and evenly as you imagine Qi entering through the Dan Tian. Perform this breathing exercise for as long as you like.

Wuji Swimming Dragon

With your feet shoulder-width apart, bend your knees slightly and bring your hands to your Dan Tian. Extend your right arm behind you palm up and then arc it slowly back to the front with your palm facing down. Once your right arm has completed its circuit, reach your left arm behind you, palm up and gracefully bring it back to the front with the palm down. Continue this swimming movement, alternating between your right and left arm. Increase your range of motion by swiveling at your waist and neck as each arm reaches behind and comes forward again.

Dragon Pearl

Stand with your feet together. Pretend you're holding a small ball in front of your Dan Tian, or lower belly. While exhaling, push the imaginary ball to your right turning slightly at your waist and rotating the hands so that your left hand is on top. Inhale while bringing the ball back to the center. Exhale and push the ball to the left, making sure your right hand is on top. Inhale back to the center. Complete the center sequence several times, making sure to breathe evenly and deeply.

Horse Stance

The Horse Stance is a gentle Qi Jong exercise for relieving back problems. From a standing position spread your legs shoulder-width apart with your feet either parallel to each other or with your toes angled in. Bend your knees slightly as if you were going to sit down on a chair. Angle your tailbone down in order to straighten your spine. If you feel the muscles in the backs of your thighs or buttocks clenching, adjust your stance. The only tension you should feel is in your upper front thighs and your lower legs. Stay in Horse Stance for a minute, working up to five minutes over time.