</MYMAILSTATIONERY> Some form of balancing or quietening the chi is usually used to finish off a qigong set. It helps to leave you feeling relaxed and calm.
Confusingly, we have also seen it used at the start of a session - to help you become calm and relaxed to get the full benefit of the rest of your exercises - so the choice is yours.
The exercise looks as though your hands are being pushed up by an expanding balloon of energy and at chest height you turn your palms over to press the balloon back down.
-
Avoid going too high up on tiptoe - it's not essential and you could overbalance.
-
If you feel tired or unsteady - leave out the heel raises
-
Always do things slowly and comfortably �?Tai chi and qigong for health and relaxation are not meant to hurt! �?ever!
chi exercises
Balancing the Chi:
opening position:
-
stand with feet shoulder width apart
-
feet parallel and facing 12:00
-
imagine head lifted from crown
-
chin tucked in slightly
-
eyes forward and relaxed
-
shoulders relaxed
-
arms hang loosely down
-
fingers gently apart and slightly curved
-
palms towards body
-
tailbone tucked in
-
knees relaxed - slightly bent
transition move:
raise heels:
-
breathe in
-
raise hands to chest height
-
raise heels
lower heels:
-
breathe out
-
turn palms face down
-
lower heels
-
hands float down to hip height
Repeat: raise heels thru lower heels 6 - 8 times
return to starting position:
-
breathe in
-
arc arms to hand loosely at sides
-
palm faces thigh
end of chi exercises
introduction: turning the waist
You see this qigong exercise, or a variation of it, used in lots of warm up sessions - often simply called 'hip rotations'. It is used because it helps loosen the back for the other exercises
benefits:
-
backache - its good for loosening tight muscles
-
back strengthening - a nice slow rotational movement
-
kidneys - get a massage from the pressure created by moving against the palms
top
tips:
-
a lot of people have difficulty with this for a variety of reasons - tension in the shoulders, overweight, etc. Put your hands where it is comfortable for you and think about the kidneys - the intent will make the difference
-
keep the rotational circle small - unless you are a belly dancer with a good back!
-
Always do things slowly and comfortably �?tai chi and qigong for health and relaxation are not meant to hurt! �?ever!
top
qi gong exercises: beautiful woman turns the waist
opening position:
-
stand with feet shoulder width apart
-
feet parallel and facing 12:00
-
imagine head lifted from crown
-
chin tucked in slightly
-
eyes forward and relaxed
-
shoulders relaxed
-
arms hang loosely down
-
palms towards body
-
tailbone tucked in
-
knees relaxed - slightly bent
cover kidneys:
clockwise hip rotation:
-
push left hip out to left bend upper torso slightly right
-
push hips forward and allow upper body to bend backwards slightly
-
push right hip out to right and bend body slightly left
-
push bottom backwards and allow body to bend forward slightly
repeat clockwise hip rotation 6 times
anticlockwise hip rotation:
-
push right hip out to right and bend body slightly left
-
push hips forward and allow upper body to bend backwards slightly
-
push left hip out to left bend upper torso slightly right
-
push bottom backwards and allow body to bend forward slightly
repeat anti clockwise hip rotation 6 times
return to starting position:
-
breathe in
-
raise and straighten body
-
bring arms to hang loosely at sides
-
palms face thighs
end of qi gong exercise
Introduction:
Enhance the strength and flexibility of your back with these qigong exercises. They are not difficult or strenuous - the key is to do them regularly, ideally daily, and to work within your comfort zone.
Little and often, slowly and smoothly.
If you like the look these exercises be sure to check out the detailed instructions - there is a link at the bottom of each set of pictures.
top
roc spreads its wings:
If you would like to try this please visit our detailed instructions for roc spreads it's wings
top
flying like eagle:
If you would like to try this please visit our detailed instructions for flying like an eagle
introduction:
Qigong back exercises will help you enhance the strength and flexibility of your back. They are not difficult or strenuous - the key is to do them regularly, ideally daily, and to work within your comfort zone.
Little and often, slowly and smoothly. Your back is important - be kind to it.
If you like the look these exercises be sure to check out the detailed instructions - there is a link at the bottom of each set of pictures.
gazing backwards at the moon:
If you would like to try this please visit our detailed instructions for gazing backwards at the moon
top
scooping the sea and looking at the horizon:
If you would like to try this please visit our detailed instructions for scooping the sea and looking at the horizon
introduction
Qigong upper back exercises will help you enhance the strength and flexibility of your back. They are not difficult or strenuous - the key is to do them regularly, ideally daily, and to work within your comfort zone.
Little and often, slowly and smoothly. Your back is important - be kind to it.
If you like the look of these exercises be sure to check out the detailed instructions - there is a link at the bottom of each set of pictures.
top
Holding the Sun in one Hand
If you would like to try this please visit our detailed instructions for holding the sun in one hand
top
rowing on a calm lake:
If you would like to try this please visit our detailed instructions for rowing on a calm lake
top
qigong exercises for the back
If you like the look of these we have a range of exercises for the upper and lower back as well as some gentle stretches and whole back exercises.
Free Forum Hosting
Important Announcement
First 
