Qi gong, also spelled qigong and chi gung, is part of the Chinese martial arts system which includes tai chi. Qi gong incorporates breathing in deeply, allowing the air to circulate throughout the body, then exhaling long and slowly while performing simple, nonstrenuous exercises. As with tai chi, qi gong is practiced in a relaxed, even meditative, state.
Basic Stance
While there are hundreds of qi gong exercises, they typically begin with the feet shoulder-width apart and the toes pointing forward. Stand with your spine gently stretched, the chin slightly tucked and your hips squarely beneath your shoulders. For most, this will mean tucking your tailbone so that the bone points straight down. Shoulders should be relaxed. The arms hang loosely, with a soft curve in the elbows and fingers. The knees are also softly bent.
Awakening the Qi
To awaken the qi (also spelled chi) bring your hands together so the fingertips almost touch, the palms cupped upward. While breathing in slowly, raise the hands to chest height. Then turn the palms over so they face the floor and exhale slowly while lowering the hands, returning them to their original position alongside the thighs. Repeat this 8 times.
Circulating Qi
Let the arms swing loosely as you twist from side to side while bending and straightening the knees. Begin by bending the knees slightly deeper and rotate from the hips (not the waist). Rotate as if you were bending at just one hip to sit down. Start with either side. That one hip will fold into the leg while the other hip and thigh remain open. During the rotation, the knees straighten but retain a soft bend. As the rotation to the left ends, the right arm swings high so that the hand gently taps the left shoulder. Meanwhile, the left hand swings behind the back and lightly taps the right hip. Now bend the knees and begin the rotation back to the opposite side, swinging the arms in a reverse pattern.
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