Qigong For Beginners

Qigong For Beginners

I was unprepared for how Qigong would change my life when it comes to wellness and more energy. I have tried a wide variety of alternative exercise programs and used to be a yoga instructor and personal trainer. Ideally Qigong for beginners would be focused around getting the student into action quickly, so they can experience the immediate benefits of it. This post examines the best program I have found to date that achieves this.

Lee Holden’s Modern Qigong.

Qigong For Beginners Lee HoldenIn 2012 I came across Lee Holden’s Modern Qigong. His teaching style suited me straight away and allowed me to feel the sensation of Qi in my body immediately. He didn’t waffle on about all the esoteric spiritual aspects of Qigong (of which I now know there are many) and got me into action with his free Qigong videos that were sent to me via email after my request. As a beginner I feel it is really important to learn how to feel your Qi quickly because this is the basis of Qigong. When you practice Qigong exercises you want to be aware of the Qi sensations in your body and how it changes you over time because this will deepen your practice. Lee Holden turns what can be a complex subject into something that anyone can get immediate benefit out of. I was so impressed with his first three videos and easy teaching style that I went on to buy his entire online course titled ‘Discover Qi’.

Discover Qi: Online course information

This course is broken in to three categories.  They are as follow:
  1. Feel Your Qi (session 1)-This session focuses on bringing energy sensations in your body to the forefront and leaves you feeling a sense of vitality.
  2. Activate your Qi-(session 2-6)-These sessions focus on directing your Qi to certain areas of your body which improves your health.
  3. Live with Qi (sessions 7-8)-These sessions help you to integrate Qi into your daily life.
The entire program has 6 audios which are around 10 minutes long which help you understand the basics of Qigong and how it relates to lifestyle. There are also 6 guided meditations to relax your body and mind, as well as 6 video exercises instructions and 2 daily video practices (one for morning and one for night) which you can choose between the 10 minute version or the 20 minute version. There are also 6 bonus videos which focus on:
  • Bringing A Boost Of Your Energy Into Your Day
  • Neck And Shoulder Pain Relief
  • Qi Gong For Better Sleep
  • Clear Stress And Tension From The Body
  • Increase Focus And Mental Clarity

What I got out of the ‘Discover Qi’ online course.

Lee Holden Discover QiI never realised something so simple could be so powerful. The thing I noticed after my first practice session was a heightened sense of energy and wellbeing in my body and my mind. I felt like I had loosened up my body in a way that was so easy to do. I was surprised that I could achieve the same amount of flexibility and flow as I could with a a solid yoga session. Yet, these beginner Qigong exercises are so much easier to do than yoga. I was actually a yoga instructor at the time and was teaching many classes per week, and I was so impressed with this Qigong program that I began to integrate it with some of my yoga classes. My students felt their Qi quickly too and then I started to choreograph a class which integrated Qigong, Yoga and Dance (see my video at the bottom of this post). As I continued to practice the simple Qigong exercises daily for only 20 minutes each time (sometimes only 1o minutes), within a few days I noticed I had no back pain anymore, and felt really calm and centred within. I felt less urge to drink coffee and felt like I was really ‘in’ my body, as opposed to being easily distracted where my mind was on several things at once.

A positive change in blood tests.

As with many things in life, my Qigong and Yoga practice fell by the wayside after the birth of my first child. But 4 months ago, I decided to really get back into it because I felt like my wellbeing and health was slipping. After practicing Qigong and related energy medicine techniques for the last 4 months, I got some blood tests done recently just for a general health check up. This is something I do once a year just to keep an eye on my biochemistry. The previous 3 years my kidney function had been indicating a higher than usual creatinine level and was causing the doctor a bit of concern. I was so happy when just yesterday the doctor showed me my latest blood test results and every single test was better than the last 3 years in a row! I am not absolutely sure if this is related to Qigong, but it is certainly a nice coincidence. I did not change anything else about my lifestyle other than practicing Qigong and Energy Medicine.

Who is this course for?

Qigong For BeginnersI would recommend it to anyone who wants to get to the core of what Qigong offers in a short amount of time. I would especially recommend it to people with back pain, arthritis, cancer, high blood pressure, those who feel a lot of stress and anxiety, and anyone who wants more energy and mental clarity. It is perfect for those who sit for long periods of time in front of a computer, as this is one of the worst activities for keeping your energy flowing and your mind fresh. I’d also recommend it to those who are more concerned with the physical benefits of Qigong than they are concerned about the spiritual and esoteric concepts around Qigong. It would be easy in some cases to be put off Qigong if you were not spiritually inclined, and were already sceptical of energy running through the meridians. This course is very experiential and not philosophical so much. It is designed for even the biggest sceptic to feel something within.

Who is this course not for?

I would not recommend this course to anyone who is not prepared to try the exercises daily at least for a while. You want to give it at least a week before you assess whether Qigong is working for you or not. However, it would be unusual if you tried one of Lee’s daily routines and did not immediately feel anything at all.

Want more information about Discover Qi?

  • To get 3 free videos from Lee to get your Qi journey started, click here.
  • To get the entire course straight away, click here.
  • Cost of course: $99 OR 2 payments of $49.50 (as of 12th May 2017)
  • Delivery: Online video and audio via Mindvalley Academy learning platform. Course is also accessible via a smart phone app after purchase, which makes it really easy to take anywhere with you.
  • Money Back guarantee? yes-within 90 days of purchase.
Feel free to contact me if you want any more information about this course.

What about you?

Do you have any experience with Qigong? If so, what is your favourite type of Qigong? If not, how about giving Lee’s free videos a go here?
  • ABOUT LIZ HENNESSY

    ABOUT LIZ HENNESSY

    Yoga Instructor, Fitness Coach
    and Qigong Teacher
    In Training

  • ABOUT LIZ'S TEACHER

    ABOUT LIZ'S TEACHER

    Lee Holden
    Is A Qigong Master
    Based In The US.

    LEARN MORE


One of my  beginner student classes back in 2013 integrating Qigong, Yoga and Dance.

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Comments (32)

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    Hollie Rose

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    I’ve never heard of Qigong- is it similar to Yoga? It sounds really interesting. Because I am naturally slim I am very lazy when it comes to exercise even though I know I need it for energy. Qigong sounds perfect for me- I sit in front of my computer for a lot of the day and I don’t sleep so well at night. Thanks for your informative article-when I get round to exercising I think I’m going to try this out:)

    Reply

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      Liz

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      Hi Hollie, sounds like it would be a perfect exercise for you! It will give you more clarity to get more done in front of your computer and improve your energy as well as give you more flexibility and better lung capacity and you won’t even break out a sweat!

      Reply

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    Netta

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    Hey Liz:

    What a lovely post! I’ve been doing qigong now for almost 20 years and I’m here to tell ya it really does work to promote energy, help joints and muscles stay supple, relieve stress, and keep your body and your mind working right.

    I have explored assorted aspects of it over the years, but it seems I always come back to the very basic beginning movements I first learned from my kung fu si’fu all those years ago. They keep me together.

    Reply

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      Liz

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      Hey Netta, yes it is interesting how getting back to basics can sometimes just be the most effective thing. The problem most people have is staying consistent with any kind of exercise, so even if you can only do 10 minutes a day of basic Qigong exercises, your body and mind will be a lot better off than if you didn’t do them. Thanks for your comment!

      Reply

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    Eric

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    Hey Liz, you mentioned in the article that Qigong is recommended for people with back issues. That is me. However, I am extremely overweight, and was wondering if this could be something I could try? When I say overweight, I mean to the point that I couldn’t get on the floor right now, it is that bad. Can one ease into Qigong as a obese person and can it change the mind frame of overeating and help with weight loss? By the way, great article!

    Reply

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      Liz

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      Hi Eric, yes you can do these exercises if you are very over weight. That’s one of the great things about Qigong in that you don’t need a lot of mobility to get started, and it will ease you into more and more mobility as you go along. I would recommend you start out with the video on my post Qigong Vs Yoga to get a feel for it. You don’t have to be able to squat all the way down to the ground, but just go as far as your knees and hips will allow when it comes to the second exercises. The exercises will also help with food addictions and getting you into a better state of mind in order to make better choices. Let me know if you have any more questions.

      Reply

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    jeffrey16201

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    Qi Gong does have a good reputation for providing people with positive health benefits,I never really understood the concept of Qi Gong. I am impressed you can notice a difference in only one week of doing it daily, most of the time it takes at least one month for most people to experience a benefit in other techniques for stress and anxiety. These videos sound worth investing in, the best method to learn anything is through videos or private lessons which most of us can’t afford or don’t have the time.

    Reply

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      Liz

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      HI Jeffrey, I can actually pretty much guarantee you will feel a sense of stress relief just with one session! I do love the flexibility of the internet in terms of providing education that we couldn’t get 15 years ago. It just gives us so many opportunities to take on new knowledge and benefit from a huge range of healthy exercises.

      Reply

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    Victor

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    Hi Liz, great information, I always see a group of older people practicing Qigong every morning in the park every time I pass by, they seem so relaxed and in peace as they move slowly making the same movements in unison. It let me to start looking into it as a stress relieve, thank you for all this information will be sure to check it out.

    Reply

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      Liz

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      Hi Victor, it is a perfect exercises for stress relief, but also to help build up the immune system. It is a shame that it seems to be practiced more by older people and not something that is taught in schools, because I think if it were taught in schools it would help lift the burden off health care systems into the future.

      Reply

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    Mei Scarlet

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    This is totally what I’ve been looking for! I’ve struggled to keep up with my attempts at regular cardio exercise videos, I’m sitting at a computer all day, and my doctor is giving me medication that’s supposed to help me focus, and give me more energy. Well, I am more focused and have more energy; but I hate the fact that my body is building up tolerance to these meds. I miss it for a day now, and I’m all out of whack; to more extreme then before I ever started this stuff.

    I truly believe in these kinds of techniques for energy, and I would really love to try something like Qigong! Thanks for the information!

    Reply

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      Liz

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      Qigong would be really worth it for you to give it a go. I recommend you start with the the video at the bottom of this page. The thing about sitting in front of a computer all day is it really drains your energy on so many levels. But if you come to it with more resilience from practicing something like Qigong or other kinds of exercises, you will have much better tolerance for it.

      Reply

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    MelaniLukito

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    I just knew about qiqong from your website and will try to practice it. It sound that qiqong is a good exercise for over 40 women because it is not need a lot of energy, isn’t it? I think the exercise also good to increase our concentration capabilty. Thank you for the info.

    Reply

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      Liz

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      Hi Melani, Yes Qigong is perfect for women over 40, but it is great for any age really. Even kids given that there is so much pressure put on kids these days. I find when I do some Qigong before I have to carry out a task that required concentration and focus, I am better at the task than what I am when I don’t practice a bit of Qigong before hand.

      Reply

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    Leo

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    Qi gong is definitely something fascinating for me since I was young. I understood that it talks about the flow of energy of our body but I never really understood how to control or harness the ‘ki’ These course definitely sounds like a good course for me due to the chronic back pain and work stress tjhat I had been under!

    Reply

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      Liz

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      Hi Leo, I have tried many different stress reduction techniques and I have to say that by far, Qigong is a clear winner for me. It really helps to calm the central nervous system and therefore the flight or fight response which is inherent in each of us that is on over drive in our modern world. Physical symptoms are usually result of our mental state, so anything we can do to reduce stress in our life is important.

      Reply

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    lilywong

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    I have read many good review about Qi Gong as a fantastic low key work out. I would probably join a class near my place, but the online courses you mentioned could just be what I am looking for. How does it compare to Yoga and Tai Chi? What do beginners need to pay attention to when we are first starting – any beginners posts that’s really to get into?

    Reply

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      Liz

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      Hi Lily,

      I think online exercises are perfect for the beginner because at first, Qigong does not need to be something you get overly technical about. There is a lot more to it later of course, but in order to get a result first up, if you just followed along with the exercises on this page you will get a good idea of what to expect. In terms of the comparison to yoga, you can check out my Qigong Vs Yoga post. Tai Chi is based around a martial art and therefore self defence, where is Qigong is more about health and wellness. They both have similarities when working with the Qi, but the focus is different.

      Reply

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    Joanne Hakaraia

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    Being very busy, I am always interested in learning about exercise routines that take up little time but bring great benefits. Qigong sounds like it does this but I get a little bit sceptical about a workout that doesn’t make me break a sweat.
    When you complete the 20 minute Qigong routine, does your body feel like it has been worked?
    I loved the body flow fusion video – can you recommend any videos of Qigon without the other types of exercised incorporated?

    Reply

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      Liz

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      HI Joanne, Qigong does not replace workouts that get you into a sweat-it is actually the perfect compliment. It gives you more energy to be able to complete a harder exercise workout if you choose to do that. However, someone who practices Qigong daily and is very disciplined about it would not need another kind of exercises because Qigong, when practiced properly, works every system of the body as well as the mind and promotes the natural flow of energy around the body. This flow of energy is the foundation of our health and if it is flowing unhindered, then we have the best chance of health. It is a bit of a jump in our thinking to conceive of this idea because in the west we have been conditioned to believe that we have to work really hard to be fit and healthy. But the truth is, you have to work really hard if you want to be some kind of athlete, but most of us just want to be healthy. Qigong offers this. This does not mean you can practice Qigong and eat junk food and expect to be healthy, because that is not how it works. When you get even deeper into Qigong you realise that it is actually an entire lifestyle and way of being that gets beyond physical exercise. Chinese medicine practices come into it and being in harmony with nature.

      Reply

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    Carole

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    Thank you for this website! Although I have heard of Qigong I have never researched it to find out more about it. The theories behind it are relevant and science supports it as well. I have read recently that energy is a product of soundwaves and I intend to discover more about that. You have so much on your website that I must take the time to read it all soon. I write about meditation and it’s relationship to physical healing and I have experienced it in my life personally. Many people are skeptical but if they would just devote one week, like you mentioned, many would be amazed.

    Reply

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      Liz

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      Hi Carole. Yes, the ancients said that sound and vibration are the basis of the universe. It is such an interesting topic, and one I would love to devote countless hours studying. However, when you practice Qigong in conjunction with meditation to get a physical sensation of that vibration, and it is really liberating! I would love to know what your blog is. Feel free to post the link here. 🙂

      Reply

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        Carole

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        I am going to check it out – I heard a preacher say once (concerning soundwaves) that this is the reason God “said” in the beginning when he created the universe, the earth and all its inhabitants. The soundwaves created the vibration to cause formation.

        Reply

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            Liz

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            Yes SO interesting! There are a few clips like this floating around on youtube in relation to how sound affects matter. I love it!

        • Avatar

          Liz

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          Yes! ” In the beginning was the word” or something like that. Book of Genesis? I am not sure. But it seems to be a common theme amongst all religions and spiritual traditions. Sound always plays a role somewhere. I find it really interesting!

          Reply

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    Becky

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    You had me at 10-20 minutes per day. As a mother of 6 who homeschools and volunteers a lot, sometimes my health and wellbeing are put on the back burner, especially if I have to commit too much time in one session.

    I love that you have blood test results to back up your feels of better overall health. It definitely does help demonstrate to us, the readers, that this is effective. It probably helped you to know that there really is a difference in your health, not just getting more sleep after your baby started sleeping through the night.

    I was reading Eric’s comment about doing this while overweight. In the last little bit, I’ve put on some weight, so I was wondering the same things. Thank you for answering his question.

    Reply

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      Liz

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      Hi Becky, oh my goodness you’re a mother of 6!!! And you homeschool! I’d be a total wreck. You have an extremely tough job there! Qigong would be perfect for you-not only because it doesn’t take too much time, but I imagine that by the end of the day you really need some rejuvenating and self care time after attending to the never ending needs of the kids. Let me know if you have any questions!

      Reply

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    Sandy

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    Thanks for this interesting review of The Qigong for beginners course. I have been mostly practicing yoga, but I have also done some Tai-Chi Kuan, so I think that Qigong would be also very good for me, and easier to do it in a small space available, at home , during the rainy days. My room is too small for Tai-Chi full form.

    Which one brings faster results in your opinion, Tai-Chi or Qigong?

    Reply

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      Liz

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      Hi Sandy, I have not practiced a lot of Tai Chi, but given that Qigong is easier to practice, I would say Qigong brings faster results because there is not a huge emphasis on technical details as a beginner student. When I first practiced Qigong with Lee Holden I felt an immediate sensation of Qi and it was a total revelation to me!

      Reply

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    Stu

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    Hi Liz
    I have recently been reading up on Qigong and it’s benefits to physical health. I have re-occurring back pain and this seems like a great exercise to help tackle that issue. I’m also intrigued by the spiritual connections as well, so this could be a great healing and learning experience.
    And the fact it is presented in such an easy to follow format is a great bonus.
    Thanks for the informative article.

    Reply

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      Liz

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      No worries Stu! Glad you enjoyed the post. Qigong is really great for back pain-in fact it is good for all physical pain. The theory is that pain is caused by blocked energy flow in that area, so by getting the bodies energy to flow more freely again it will alleviate the pain. Our muscles can hold emotional tension and old traumas too, so unlocking the muscles with these kinds of exercises and others can have amazing emotional benefits too.

      Reply

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