Qigong: Basic Moves For The Quintessential Beginner

May 17, 2022

Qigong isn’t something you can just jump into. This practice requires aligning your body movements with your breath and mind. If you’re seriously thinking about Qigong, we will share some beginner moves to get you started.

As the importance of our physical and mental health have been the center of our focus more than ever, numerous people are joining in on energy practices such as Qigong. What better way than a reliable Chinese technique with 4,000 years of tried and proven practice.

Principles of Qigong

The practice of Qigong follows a system much like Yoga. It is not simply body movements that change the way you feel and improve your health. It is important to pay attention to all components for positive results.

Movements

Getting started with the physical aspect of Qigong is fairly easy, as movements are gentle with flow. Subsequently, you can work your way up as you build endurance.

The importance of the movement aspect is to get the organs of the body moving. Moreover, with adequate blood flow and oxygen supply, your body can start to receive healing where needed.

Breath

Breathing in Qigong is a technique. Your goal is to connect your breath and movements through deep breathing, dramatizing the expansion and contraction of the belly as you inhale and exhale.

It is believed that breath channels in Qi, which is energy. Energy is our life force and fuels our body, mind, and soul.

The Mind

Never do something without a reason. Also, each time you come to your practice, it is important to connect with your intentions. This may be intentions for today’s practice or for a longer term goal.

Maybe you want to improve a certain part of your physical health, maybe your mental health needs it to destress. Whatever it be, have that as the centre of your attention.

Why Practice Qigong

As mentioned, there are a number of benefits Qigong has for your physical and mental health. In fact, Qigong may be for you if you are looking to :

  • Destress
  • Reduce body pain
  • Improve organ functions
  • Lower blood pressure
  • Improve immunity
  • Increase physical endurance and balance

Getting Started

Read up on the benefits of the gentle and beginner moves from Qigong. There is something for everyone here to get started. If you feel ready, follow one of the suggested YouTube videos at the end for a short practice. Remember to perform each move from a grounded standing position.

Harmonizing Breath

The harmonizing breath is a regular part of Qigong practice. This is to regain your focus and breathe pace in between moves.

Simply, with a long inhale raise your hands up to your heart space. Then, lowering with a complete exhale.

Push Hands To Heaven

This gentle move improves respiration, digestion, and elimination. As well, delivering a fair stretch along the back

To begin this move, interlace your fingers in front of you.

  • With your inhale, raise your hands to chest level.
  • Exhale, flip hands to face away from you as you extend them out, while folding at the hips (Flat back!).
  • Inhale to stand, raising hands above your head.
  • Finally, on your exhale release your hands and flex your palms as your lower them to your side.

Knocking On The Door of Life

Get the pace moving with this next one. This move is for building up energy – no one can complain about that!

Begin from your grounded position.

  • Gently twist from your hips, side to side
  • Allow your hands to swing as your turn, simultaneously they will gently knock on your lower abdomen and back.
  • Now you’re spruced up and ready to keep going

Summary

If you’re liking the sound of Qigong benefits and found these warm ups to be stimulating then we suggest you try a short beginner practice! Roughly 10 minutes of practice is a great way to form a routine.

Short 10 Minute Qigong for Beginners

Brief 10 Minute Feel Great Practice

Quick 10 Minute Guided Qigong Breathing Meditation

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