3 Simple exercises to start your Qigong Practice Today

You do not need mountains or I don't know what space or special clothes to practice Qigong. You need only a little space, a few quiet minutes, and a willingness try.

That is where Qigong begins not with technique, but with attention. Qigong is to remember what breathing feels like when you’re not rushing through life.

1. Opening the Breath - this is good for grounding

• Stand with feet shoulder-width apart.

• Let the knees stay soft, shoulders relaxed.

• As you inhale, slowly lift both arms out to the sides and up to shoulder height, palms facing the sky.

• As you exhale, lower them down gently, palms turning toward the ground.

• Move as if your hands were floating on air.

• Repeat eight to ten times.

• Feel the breath expand the chest and soften the belly.

• This simple movement opens the lungs, eases anxiety, and clears the mind perfect to begin or end your day.

2. The Flowing River for releasing tension and re-energizing

• From your standing posture, let the arms swing loosely from side to side, following the waist.

• The motion is led by the hips, not the shoulders.

• Each time your hands swing, let them tap lightly against the lower ribs or lower back.

• Keep breathing naturally.

• The twisting massages the internal organs and wakes up circulation.

• After thirty seconds or so, slow the motion until you return to stillness.

• You’ll notice a pleasant warmth spreading through the torso that’s the Qi beginning to move.

3. Holding the Ball of Light for focus

• Stand again with feet apart, knees slightly bent.

• Lift your arms as if holding a large invisible ball in front of the chest.

• Fingers relaxed, shoulders soft.

• Now breathe slowly through the nose.

• On each inhale, imagine the ball expanding a little; on each exhale, it condenses and grows brighter.

• Keep your attention between the palms some people feel subtle tingling or heat here.

• Stay for one or two minutes.

• Then slowly lower the hands back to the belly and take three deep breaths.

• This exercise strengthens the dantian the body’s energy center and leaves you calm but alert.

After any practice, rub your hands together until warm, then lightly massage your face and lower back. Smile softly.

That small smile is part of the practice it tells the body that peace is safe.