3 Qigong Exercises For Better Health And Rest
We now know what benefits of qigong can bring, (Read: Is Qigong Only For The Elderly?) but how do we start? Our qigong specialist is back again to teach you 3 beginner-friendly qigong exercises. These exercises are suitable for anyone interested in qigong for beginners and are also gentle enough to be considered as qigong exercises for seniors. Let’s dive into these exercises to achieve better health and rest.
Exercise 1: Pushing The Sky
This movement helps to open the tissues on the front, works on the triple burner meridian (responsible for the production and circulation of energy), and improves lung capacity. Thus, making it a staple in most qi gong exercises.
Exercise 2: Circling Down and Up
This movement helps to open the tissues on the back and works on the bladder meridian. While also helping improve lung function due to the deep breathing, it also helps to strengthen the kidneys and legs as the legs are pressing into the ground when coming up.
Exercise 3: Progressive Muscle Relaxation
This is a technique I learnt many years ago. It teaches one how to control the body and relax the body at the same time. This technique can be done before bed as a sleep aid, or as a technique to build mind-body connection. Play the audio file recorded below and follow the instructions for a more effective way to experience progressive muscle relaxation.
Lie down facing up in a comfortable position. Take a few deep breaths and allow the body and mind to relax and settle.
Bring your attention to various muscles on your body and lightly tense them for 3 secs, relax, and then repeat once. Take note of how it feels when tensing and how it feels when relaxed.
- Toes and calves
- Front of thighs
- Back of thighs
- Buttocks
- Stomach
- Lower back
- Chest
- Upper back
- Front of upper arms
- Back of upper arms
- Fingers and forearms
- Neck
- Face
Take a deep breath in and out, and enjoy the warm pleasant sensation that you may be feeling in your body right now.
The whole process should take about 5 to 10 minutes. Through tension and relaxation, the body gradually relaxes deeper leading to a nice warm comfortable feeling at the end, which is conducive to sleeping. When done for a long period of time, it also leads to better muscle and body control.
In addition to these exercises, there are other forms of qigong workout that you can explore. These workouts involve the flow of qi and chi, the vital energy that circulates throughout the body, according to traditional Chinese culture. By practicing these workouts regularly, you can achieve a state of qigong meditation, where your mind is fully immersed in the rhythm of the exercises. This can lead to a deeper sense of relaxation and well-being. So, why not give it a try?
At FITFAMCO, we believe in achieving sustainable fitness with sustainable results. Our team of trainers in Singapore have up to 20 years of experience and are located in boutique gyms island-wide and can travel to your home as well. Learn more about private qigong training or how you can improve your health and lifestyle.
This article is written by our trainer, Edwin Tan, who specialises in qi gong, tai chi, rehabilitation, weight loss, and strength and conditioning.
Edited by the FITFAMCO Team.