These movements are relaxation & warm-up exercises.These gentle exercises help your body and mind prepare for movement. They open your joints, improve posture, and help your energy (Qi) flow more freely.
Even though Qigong promotes physical fitness, the focus of this method is on activating the Qi (life energy). The exercises include:
1- Horse stand position: A strong foundation, grounding your energy.
This posture helps you feel stable and centered. It strengthens the legs, relaxes the back, and improves balance in your whole energy system.
The riding position is one of the two most important postures in Qigong. It can be designed at different standing heights. The deep riding stance, as it also occurs in some of the 15 forms of expression, is more suitable for physical strengthening and is often used in the martial art QiGong.
For patients who have weakness syndromes, spinal damage and high blood pressure (hypertension), low standing should be avoided for the time being. An upright riding position is also induced in pregnant women and during menstruation. The posture criteria for the upright rider’s stance also largely apply to the low rider’s stance.
1- Stand with our feet double shoulder width apart (or see the paragraph Stance Width).
2- Knees are bent to the degree that they line up with toes.
3- Sink the pelvis. Find the height and width of the stance which is comfortable for you. Less or more seated. Sinking the pelvis correctly takes time.
4- Our torso is upright, in the center and relaxed. In this stance we want our pelvis to be relaxed, hanging from the base of your spine down.
5- The chin is moved slightly backward in order to straighten your neck.
6- Your chest and shoulder joints should be relaxed and open. You can put your palms on the area of Lower Dan Tian.
7-Place the tip of the tongue on the roof of the mouth.
This position stays for all the rest of the movements.
Always relax the body, breathe consciously and enjoy connecting with yourself.
Attitude:
Focus on breathing slowly and feeling rooted into the ground.
It should help you perceive the energy flow inside and allow the energy to flow. The rider’s position is based on the flow of energy, not on angle measurements.
IMPORTANT: This posture is not about creating perfect angles, it’s about feeling grounded and letting energy flow.
Move smoothly like floating a ball through water.
This movement improves circulation, helps digestion, and calms your mind by connecting upper and lower body energy.
How to do it:
Attitude: Imagine moving energy smoothly up and down through your body.
Purpose:
Open the chest, connect heart and breath.
This exercise invites warmth and relaxation into the upper body.
How to do it:
Attitude: Imagine holding a warm ball of energy close to your heart.
Purpose:
Diseases that this practice treats (TCM perspective):
Breathe deeply, relax from inside out.
This movement synchronizes your breath with gentle arm lifting and lowering.
How to do it:
Attitude:
Imagine breathing fresh energy in… and letting stress melt down into the earth.
When moving downwards, push and feel the energy down with your hands and when hands move up feel that the energy comes from the earth and rises through the spine, straightening your body.
Important:
Allow energy to flow from bottom to top.
Standing is important so that the energy can flow inside the body. Emphasize downward movement in the same way (same length of execution)
Pay attention to compensation at the top and bottom. Don’t direct so much energy upwards.
Arms rise while pelvis sinks in good grounding (YIN and YANG in motion at the same time)
Purpose:
Diseases that this practice treats (TCM perspective):
★ Qi Gong:
In Traditional Chinese Medicine (TCM), “Qi” (pronounced “chee”) is a fundamental concept often translated as “vital energy” or “life force.” It is believed to flow through the body, sustaining both physical and mental well-being. Qi is the dynamic force that animates all living beings and is essential for maintaining health and physiological functions.
In the context of Traditional Chinese Medicine (TCM), “Gong” refers to “work” or “practice”.
The term “Qi Gong” encompasses a variety of exercises and methods aimed at nurturing and cultivating Qi (life energy) within the body, mind, and spirit. Qi Gong is one of the five foundational therapies of TCM, focusing on self-activity and the harmonization of energy through gentle movements and practices. The practice of Qi Gong is believed to promote overall health and well-being by enhancing the flow of Qi through the body’s meridians.
★ Yin and yang: They refer to the two complementary forces that represent the duality of nature.
Yin is associated with the feminine, passive, and still qualities, such as coldness and darkness, while Yang is linked to the masculine, active, and bright qualities, associated with warmth and movement. Together, these forces create a dynamic balance that supports health and vitality. In Qi Gong practice, the goal is to harmonize these energies through various exercises and techniques, promoting overall well-being and balance in the body.
★ Meridians
Meridians in Qi Gong are energy channels that run throughout the body, similar to river channels. They play a crucial role in Qigong practices by clearing blocked energy centers around the organs and the whole body. In Daoist Qigong, the organs are the main storage and distribution point of energy throughout the body. The body’s circulation is greatly controlled by meridians, and if they are not activated and open for the Qi energy to freely flow within, then the system will not work well. Therefore, it is very important to keep the energy channels “alive” and free of blockages.
★Xue (血): Xue is a fundamental substance that represents blood, which is essential for life and nourishes the body. It is not just a physical fluid; Xue is also an energetic carrier of nourishment, emotion, and consciousness. It plays a crucial role in maintaining the balance of Qi (vital energy) and is involved in the regulation of bodily functions, including circulation and organ health. Xue is believed to be a vital force that sustains life and is closely linked with the body’s overall health and vitality.
★ Dantian: It refers to energy centers in the body that are believed to hold the three treasures: Jing (essence), Qi (life force), and Shen (spirit). These centers are thought to be vital for maintaining health and well-being, and they are often associated with meditation, qigong, and martial arts practices. The three main Dantian are located in the abdomen, chest, and head, and their proper functioning is essential for balancing and enhancing the body’s energy and consciousness.
★ Ming Men (Du 4)
Also known as the Gate of Life, is an acupuncture point located between the kidneys, specifically at the lower border of the second lumbar vertebra. It is significant for its role in tonifying Kidney Qi and Yang, nourishing Essence, and clearing Heat. This point is essential for maintaining proper body mechanics and is associated with various health benefits, including improving kidney function and addressing symptoms like fatigue and cold sensations. Practitioners often focus on Ming Men during Qigong and Tai Chi to enhance energy flow and overall well-being.
