Instructions for Qigong

Qigong is an ancient Chinese meditative exercise that combines controlled breathing with graceful movements. It promotes better circulation of the "qi," or energy force, that flows in every living being. For over 3,000 years, the Chinese have practiced qigong to treat and prevent chronic diseases and to find harmony and peace within themselves. Qigong is now practiced all over the world, including the United States, England, South Korea, Brazil, Israel and India.

Step 1

Stand tall with your hands at your sides and your feet about shoulder-width apart with your toes pointing forward. Bend your knees slightly throughout the exercise while keeping your spine tall and maintaining its natural curves. Inhale in your nose deeply, and exhale through your nose with the back of your tongue touching the back of your throat. Expand your abdomen as you inhale, and compress your abdomen as you exhale.

Step 2

Lift your arms up in front of you and straighten your knees as you inhale while relaxing your face and hands. Do not tense your arms, and keep your heels on the ground. Place your hands slightly facing toward each other like you are holding a basketball. Once you have reached your maximum height with your arms, exhale and lower your body and arms down to start position. Repeat the pattern six times.

Step 3

Place your palms facing up at your abdomen. Relax your fingers, hands, and arms. Inhale and raise your arms up like you are holding a plate of food. When your hands reach your heart level, rotate your arms and hands out and lift them above your head with your palms facing up and elbows extended. Look up as you raise your arms. Exhale and lower your arms out to the side with your palms facing out and back to starting position. Repeat the pattern six times.

Step 4

Relax your arms to your sides and rotate your torso left and right. Allow your arms to "play dead" but control how much swing you want in your arms. Keep your feet planted on the ground. After you do 10 rotations, swing your arm up and slap gently on your opposite shoulder 10 times. Relax your face muscles and arms throughout the exercise.

Step 5

Place your hands in front of your abdomen like you are holding a basketball while keeping your hands and fingers relaxed. Your hands should be facing each other. Inhale and open your arms gently to the sides like you are giving someone a hug. Exhale and return your arms back to the starting position. Repeat the pattern six times.

Tips and Warnings

There are other movement patterns in qigong that you can learn from some Chinese martial art schools and independent qigong masters. There are no right or wrong patterns to do. Each teacher and school has a slightly different pattern and method of training.