How to Practice Qi Gong

Qi gong, the ancient Chinese system of slow, gentle exercise, offers a gentle, whole-body workout along with all the stress reduction benefits of meditation. Regular qi gong practice can help build bone strength, increase cardio fitness, improve your quality of life and balance your state of mind, according to Medline Plus online. Activities as simple as raising and lowering your arms standing still can become qi gong, if you focus your mind, relax, breathe deeply and keep your spine straight.

Instructions

Moving Qi Gong

• 1

  Stand with your feet shoulder width apart. Rest your hands at your sides. Relax your shoulders down into their joints and straighten your spine.

• 2

  Raise your hands out to the sides and up above your head so the palms are turned up. Do not raise your shoulders---try to keep them dropped into their joints.

• 3

  Lower your arms back to the first position. This is the basic movement. Repeat.

• 4

  Inhale deeply and push from your feet to make the hands rise above your head. Your goal is to move from the ground up. Allow the push from the feet to elongate your spine as you expand.

• 5

  Exhale fully, contracting the spine, while slowly dropping the hands back down to your sides.

• 6

  Focus your mind on the motion of raising and lowering the hands. Relax your muscles completely as you move. Relax inside, allowing your breath to move in and out freely as you continue exercising.

Standing Qi Gong Meditation

• 7

  Stand with your feet shoulder width apart. Straighten your spine and relax your shoulders down into their joints.

• 8

  Hold your arms out in front of you as if you are encircling a tree. The arms should be rounded. Turn your palms in so they face you. Make sure your shoulders are still dropped, not lifted out of their joints.

• 9

  Focus your mind on an invisible spot, about three feet ahead of your face. Keep your eyes open. Relax and allow your breath to move freely, deeply and evenly.

• 10

  Hold the position and your mental focus for as long as you are able. When you are finished, lower your hands.