Qigong Exercises for Beginners

October 16, 2024

Qigong, an ancient Chinese practice, combines gentle movements, breathing techniques, and mental focus to cultivate energy (Qi) and promote health and relaxation. Here are some beginner-friendly Qigong exercises to help you start your journey toward balance and well-being.

Wu Ji Stance (Standing Meditation)

How to Do It:

• Stand with your feet shoulder-width apart and knees slightly bent.

• Keep your back straight, chin slightly tucked, and shoulders relaxed.

• Rest your arms at your sides, fingers slightly open, and imagine your feet rooting into the earth.

• Close your eyes or maintain a soft gaze and breathe deeply for 1–2 minutes.

Opening & Closing the Energy Flow

How to Do It

• Stand in Wu Ji stance with hands in front of your lower abdomen.

• Inhale as you slowly raise your hands up to chest level, palms facing upward.

• Exhale as you lower your hands back down, palms facing downward.

• Move slowly, imagining energy flowing in and out.

• Repeat 8–10 times with deep breaths.

Energy Ball (Qi Ball)

How to Do It:

• Stand with feet shoulder-width apart, arms relaxed in front of you.

• Raise your arms as if holding a large invisible ball at chest level.

• Slowly move your hands closer together, as if compressing the ball, then further apart, as if expanding it.

• Focus on the sensation between your hands as you repeat for 1–2 minutes.

• Lower arms and relax when finished.

Lift the Sky

How to Do It:

• Stand in a relaxed position with feet shoulder-width apart.

• Interlace your fingers or keep your hands apart, palms facing upward.

• Inhale deeply as you raise your arms above your head, stretching gently upward.

• Exhale as you lower your arms back to your sides.

• Repeat for 6–8 breaths.

Spinal Wave

How to Do It:

• Begin in a relaxed stance with your knees slightly bent.

• Inhale and tuck your pelvis under slightly, allowing your lower back to round.

• Exhale as you straighten your spine and return to a neutral position.

• Move fluidly in a wave-like motion from your pelvis to your neck.

• Repeat 6–8 times to loosen up the body.

Push the Mountain

How to Do It:

• Stand in the Wu Ji stance with your hands in front of your chest, palms facing outward.

• Inhale deeply, then exhale as you push your hands forward, imagining you are pushing a mountain.

• Inhale as you pull your hands back to your chest.

• Repeat 8–10 times.

 Circling the Arms

How to Do It:

• Stand in a relaxed position, arms at your sides.

• Inhale as you lift your arms outward and upward to shoulder height, palms facing the sky.

• Exhale as you lower your arms in a circular motion, palms facing down.

• Repeat for 6–8 breaths.

 Shaking the Body

How to Do It:

• Stand with your feet shoulder-width apart.

• Begin by gently bouncing your knees and shaking your arms, hands, and shoulders.

• Allow your body to shake freely, releasing tension in your muscles.

• Continue for 1–2 minutes, then gradually slow down and come to stillness.

Closing the Qi

How to Do It:

• Place your hands just below your navel, one on top of the other.

• Close your eyes and take slow, deep breaths, focusing on the warmth and energy in your hands.

• Imagine the energy you’ve cultivated settling in your lower abdomen.

• Hold this position for 1–2 minutes before gently opening your eyes.

Qigong Breathing Technique (Dan Tian Breathing)

• Place hands over the lower belly.

• Inhale through the nose, feeling your belly expand.

• Exhale slowly, feeling your belly contract.

• Continue for 1–3 minutes, keeping breaths slow and deep.

Tips for Practicing Qigong

• Move with Intention: Focus on smooth, fluid movements and maintain a relaxed state of mind.

• Breathe Deeply: Synchronize your movements with slow, deep breaths.

• Start Slow: Begin with a few exercises and gradually expand your practice as you feel more comfortable.

• Be Consistent: Practicing for 10–15 minutes daily can yield significant benefits.

By incorporating these simple Qigong exercises into your routine, you can improve your physical health, reduce stress, and cultivate a sense of inner calm and energy. As you progress, you can explore more advanced forms and sequences to deepen your practice.

If you are interested in an online class, you could try Moving Qi £5 a class or if you want to go deeper – taoistwellness.

Taichinews.com run classes that may be local to you and cost approximately £120 for a 12-week course.

Joining a class may make you more committed initially.

Learn about Tai Chi exercises