A Simple QiGong Exercise

Qigong is the premier self help technique of Asian medicine. Here is a simple routine for maximizing Qi flow.

  1. Stand with your feet about shoulder width apart. Do not lock your knees. Relax. Take a few deep breaths. Imagine that you are a tree with roots going deep into the earth from which you draw your energy.
  2. Pat arms – start at the back of your left hand and pat with an open hand up the outside of your arm to the shoulder and then pat down from your shoulder to your hand on the inside of your arm. Repeat on the right arm. Do this 7 times on each arm.
  3. The back – Make a loose fist twith both hands. Using both hands at the same time, start low on the buttock and using the knuckles of your hands, tap up the muscles of the buttock and continue up the muscles on both sides of the spine. Go up as far as is comfortable, then work your way back down tho the buttock. Repeart this 7 times. When you have completed these muscles then start at your tail-bone and work your way up the spinal column as far as you can reach and then back down. Be firm but gentle. Repeat this 7 times.
  4. The chest and abdomen – start at the clavicle on the left and using an open hand pat down your chest to your lower abdomen. You can linger and give some extra taps on the abdomen. Repeat on the right side. Repeat this 7 times. When you have completed the lateral area of the chest and abdomen then do the cetner starting at the sternum and working down to the lower abdomen. Again, you can linger and give some extra taps on the abdomen. Repeat this 7 times. Note that on the chest and abdomen you only tap DOWN the body.
  5. The legs– Doing both legs at the same time and starting on the front of the thigh, use open hands to pat down to the feet. Keep your knees loose and bend from the waist as you go down. Pat up the back of the leg. From the hip, pat down along the outside of the leg to the feet. Pat up the inner surface of the leg to the groin area. Repeat this 7 times.
  6. Deep breath and stretch – As you inhale deeply, reach your right arm skyward. Feel the stretch from you toes to your finger tips. Exhale and let your arm drop tapping the to of your shoulder and then your outer thigh as it falls. Repeat with the left arm. Repeat this 7 times. Inhale deeply, reach your right arm skyward. Exhale and let your arm drop, tapping the area where your neck and back meet and then your outer thigh as it falls. Repeat with the left arm. Repeat this 7 times.
  7. Place your hands on your hips and rotate from your waist 18 times to the right and then 18 times to the left.

Do this exercise 2 to 3 times daily for health maintenance,
6 to 10 times daily for health enhancement.
For health recovery, slowly build up to 10 to 15 times daily.

If you are interested in learning more about Qigong, join us for our next series this summer: Tuesdays, June 7 – July 12, from 3:00-4:30pm and/or check out the following documentary: Cultivating Life Energy, Qigong in Cancer Care.

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