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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Comments (8)

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    andy

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    Does this really help for stress relief?What if you just can’t relax enough to connect to the earths energy?I find that when I am stressed, I tend to stiffen up and it is so much harder to try to relax, and connect with that spiritual energy.  Have you done these exercises yourself?  If so how do you relax so that you can relive stress?It is very difficult when there are outside forces that are affecting your life that you can not do anything about.

    Reply

    • Avatar

      Liz

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      Hi Andy, qigong is not just a posture exercise-it is a full routine of slow movements combined with breath, flexibility exercises, spinal mobility and meditation. Sounds like you would benefit from a more vigorous form of qigong which heats the body and uses vocal sounds. There are a lot of different styles out there! 

      Reply

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    Tim Bennett

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    The other day in Cha-Am in Thailand I was riding my bicycle with my wife as we were going shopping and we saw a sign that said “Yoga & Qigong Lessons”

    Neither of us had ever heard of Qigong before and had no idea what it is…

    And then your site pops up!

    How interesting.

    I will take the time to watch your videos after writing this, but how do Yoga and Qigong differ?

    It looks like this would be very good for my back? I have suffered from lower back pain for many years…

    Nice introduction for me!

    Tim

    Reply

    • Avatar

      Liz

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      Hey Tim! Well that is synchronicity at work isn’t it? I have actually written a post about the difference between yoga and qigong which you can check out here: Qigong Vs Yoga . But in a nutshell, qigong is easier to do, has far less chance of injury and you can do it in practically any old clothing. I practice both (I am a yoga teacher) but if I had to choose one for absolutely practicality, it would be qigong. And, I also think that you will get faster results with finding relief from back pain with qigong than yoga.

      Reply

  • Avatar

    Israel

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    Thanks for introducing Qigong Posture exercises for beginners! Much grateful! I’m hearing about Qigong for the first time and it’s so interesting. Sincerely, I have never got a good postural habit at all in my life but didn’t know this really has an effect on how energy flows in the brain and the body. Thanks for the enlightenment and information put across! Kudos for the great video presentation! Bookmarked this post!

    Israel Olatunji

    Reply

    • Avatar

      Liz

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      Thanks Israel! Glad you found it interesting. Whether you practice qigong or not, the above posture awareness exercise is relevant anywhere. 🙂

      Reply

  • Avatar

    Jay

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    I think that I have developed a bad posture habit and I was actually thinking on how I can get my posture to how it used to be. I have not really taught that there are exercises that could be used to alter ones posture to the way it used to be. So it came as a surprise actually finding the Qigong posture.The Qigong posture is a method I am going to give a try to see if it can alter my posture back to the way it used to be.

    The procedures do look straight forward and it is something I would be able to do at ease on a regular basis. Is there any time limit when I would start to see the results of this technique?

    Reply

    • Avatar

      Liz

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      Hey Jay, you can expect to see some results within a week if you were very diligent at practice just in the way you make it a point to check in with your posture regularly throughout the day. Posture is simply a behavioural habit, and you can retrain that habit with conscious focus. 🙂

      Reply

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