Qigong Exercises For Beginners

Qigong Posture

In order to get the most benefit out of qigong, one of the key things to pay attention to each time you practice as well as throughout your day to day life, is to notice what your posture is like in relation to spinal alignment. Most of us have adopted poor postural habits over time and this can impede the free flow of energy between our brains and bodies. We also may have spinal injuries, slipped discs or spinal curvatures which can result in pain. One of the benefits of practicing qigong over time is a better alignment of the spine and a reduction in pain and clearer thinking (watch the video or scroll down to keep reading).

Before beginning your practice, start with the below points in mind:

• Feet: Place feet comfortably together, flat on the floor/ground. Legs are straight; knees are relaxed and unlocked. Feel your connection with the energy of the earth through the soles of your feet.

• Pelvis: Tuck in your stomach; relax your lower back downward, thus elongating your spine, while the top of your head remains lifted. Tailbone drops and points downward, toward the earth. Mingmen (the energy gate on the spine between L2 and L3, opposite the navel) opens.

• Head: Lift up the crown of your head and pull in your chin to straighten the neck vertebrae. Feel your connection to the sky above through the Baihui, the energy gate at the top of your head.

• Arms and chest: Relax your arms at your sides, with a feeling of empty space (visualizing an energy ball the size of an orange) under your armpits.

• Energetic alignment: Holding this posture, strongly feel your alignment between the earth and the sky.

• Relax: See if you can relax into this posture without losing its power and strength. Allow your eyes to close softly. Smile inwardly at this new sense of energetic alignment within, and memorize this feeling so that you can return here easily.

It may feel unnatural at first-but rest assured, over time your body will re-learn good posture habits and it will have a positive effect on your life.

After a while of practicing this posture, try the additional instructions:

Once the above steps come naturally, you can add these two adjustments:

• Allow your tongue to rest behind your upper teeth on the roof of your mouth.

• Close the lower energy gate, called the Huiyin, found at the perineum (between the genitals and the anus). To do this, contract both the genital muscles and the anus muscles; draw up and in toward the center. (This resembles a Kegel’s exercise.) Hold briefly, then relax about 50%, to close the Huiyin.

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Qigong For The Liver

Qigong For The Liver

In this post I am going to show you some qigong for the liver and go through four short exercises that will help open up your thoracic and intercostal area to get the blood and energy flowing more freely throughout the liver and surrounding tissues. Indications that you may have some problems with the liver can be experiencing excessive anger, rage, frustration and resentment, as well as hormonal imbalances, digestive problems, migraines and eye issues. Practicing qigong daily can have a profound effect on your mood and therefore help you feel you can flow with life more.

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qigong for low back pain

Qigong For Low Back Pain

In this post I am going to guide you through some qigong for low back pain and help you understand why these seemingly simple exercises can have a profound effect on reducing or eliminating your back pain. Watch the video below, or keep reading underneath the video.

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Qigong For More Energy

This qigong routine will help free up your lateral spine, increases hip flexibility, warms your body, increases lung, kidney and liver qi and connects you back to the earth and the present moment.

It helps with:

Back problems, adrenal fatigue, low energy, low motivation, releasing anger, fear and general stagnation and  helps with increasing awareness of your bodies natural energy flow and improves your immune system.

The 20 minute routine:


  1. The Pump
  2. Dogs Wags Its Tail
  3. Picking Cherries
  4. The Pendulum
  5. Moving Like A River
  6. Full Body Flow
  7. Tree Swaying
  8. Teacups
  9. Pebble In The Pond
  10. Bamboo In The Wind

Did you enjoy this routine? Feel free to comment below and let me know!

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Qigong Body Tapping

Qigong Body Tapping

The aim of Qigong body tapping is to awaken doormant lying energy within your body. In any given qigong routine there is a loose structure that begins with a warm up, an activation and then a flow. The activation section of the routine is needed before flowing movements because it is bringing up more energy to be able to circulate throughout the body in the flow section.

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Qigong Standing Postures Feature

Qigong Standing Postures

There are five basic Qigong standing postures that you will come across sooner or later in your Qigong practice. For a beginner, these practices can seem boring at first and may leave your questioning what their benefits are. They are also challenging and can feel uncomfortable not just for your body, but for your mind too. However, once you understand and feel their power you will know why Qigong masters practice them all the time. The postures are best performed after an activation and flow routine, of which you could start here with, then move onto the postures below.

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Qigong and Bronchitis

When considering the relationship between Qigong and bronchitis and how the practice of Qigong can help relieve bronchitis, we need to think about what bronchitis actually is from a Chinese medicine (TCM) perspective. This post will examine the relationship between the organs associated with the lungs, as well as the habitual emotional patterns around the lungs. A Qigong lung routine will be given at the end of the post in both written and video form.

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lee holden qi gong flow for beginners

Lee Holden Qi gong Flow For Beginners

Lee HoldenThis Lee Holden Qi gong flow for beginners routine is perfect for people who suffer from insomnia or are generally prone to stress and overwhelm. It is also a great routine for those moments in your day when you want to transition from one activity to another. For example, when you get home from work and you want to shift gears and get the ‘work energy’ out of your system and embrace a more ‘home like’ energy so you can fully relax and be present to those around you.

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ways to control emotions

Ways To Control Emotions

We might think there are ways to control emotions, but the truth is, we can’t at all. It would be like trying to control the way the wind is blowing or which way a river is flowing. When we try to control our emotions what usually happens is we stuff them down inside of us which results in compounding negative feelings or the inability to feel grace and appreciation. Long term, this can translate into physical problems and diseases. This post will reveal how you can transform your negative emotions into something more positive and productive for you. Experience an ancient happiness exercise at the end of the post.

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Spinal Cord Breathing

Spinal cord breathing is a Qigong technique that can be used as a warm up or any time you feel you need to release some stress and tension from your mind.

Benefits of spinal cord breathing.

  • Brings more awareness and flexibility to the spine
  • Brings energy out of your head and into your body resulting clearer thinking
  • Releases stress
  • Inproves the lungs
  • Opens up the heart centre and circulates energy through the nervous system
  • Great for relaxation immediately before bed to aid better sleep.
  • Allows the body to recharge and rebalance.

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