Qigong is also knowns as chi kung, its name combines qi (life force or energy) or gong (work), indicating that the form works with the individual’s life force. Though relatively modern, especially under its current name, the art of qigong is based on the Tao yin, an ancient art meant to foster mental and physical wellbeing. Qigong involves static and dynamic physical exercises that stimulate respiration in a standing, seated or reclined positions. There are many different styles of qigong, but all of them seek to strengthen and regenerate qi. Though its movements are typically gentle the practice is intense. The five elements of Qigong are Earth, Water, Wood, Metal and Fire.
Benefits of Qigong
According to numerous international scientific studies, qigong – like tai chi and yoga – offers significant health benefits. The following stands out among those proven through scientific research, as observed by Dr. Kenneth M. Sancier of San Francisco’s Qigong Institute in his article Medical Applications of Qigong.
- Modification of brain waves
- Improved balance of sex hormones
- Lower mortality rate from heart attacks
- Lower blood pressure in patients with hpertension
- Greater bone density
- Better circulation
- Deceleration of symptoms associated with senility
- Greater balance and efficiency of bodily functions
- Increased blood flow to the brain and greater mind body connection
- Improved cardiac function
- Reduction in the secondary effects of cancer treatments
Method for practicing Qigong
In order to practice Qigong correctly, we should remember that our life energy flows through our whole body. We should know how to regulate its many parts:
- Tyau Shenn: This means “Regulating the body” by adopting the correct posture – it is important to be firmly rooted to the ground.
- Tyau Shyi: This means “Regulating the breath” until it is calm, steady, and peaceful.
- Tyau Hsin: This means “Regulating the mind; the most complicated part, as it implies emptying the mind of thoughts.
- Tyau Chi: This means “Regulating the life force“; through the regulation of the three prior elements, so that it flows naturally
- Tyau Shen: This means “Regulating the spirit“; the spirit is both strength and root in battle, as Yang Jwing-Ming explains in “The essence of Taiji Qigong”.
The five elements of Qigong
One of qigong’s best-known exercises in a series representing the five elements; Earth, Water, Wood, Metal and Fire. This series of movements seeks to balance the five currents of energy in order to improve brain and organ functions. There are several ways to do these movements.
- Stand with your legs apart and your feet directly below your shoulders.
- Turn your feet outward slightly to strengthen the posture.
- Keep your shoulders relaxed and down and your arms loose at your sides, slightly away from your body.
- As you inhale, raise your arms in front of you until your hands are level with your shoulders, your palms facing down.
- Exhale as you bend your knees and bring your arms down until your hands are level with your stomach, your palms facing in.
- Hold this position for a few seconds, focusing on your breath.
- Starting from Earth posture, bend your knees into a squat, keeping your chest upright and exhaling throughout.
- Press your coccyx downward to stretch your lumbar spine.
- As you inhale, stand to return to Earth posture.
- Repeat twice, for a total three.
- Starting from Earth posture, turn your palms upward and open your arms to the side, forming a circle as you inhale, until your hands are level with your clavicle. Turn your hands so that your palms and elbows point downward, while keeping your shoulders relaxed.
- Reverse the movement as your exhale, making a downward circle with your arms until you reach your initial position.
- Repeat twice for a total of three.
- Starting from Earth posture, raise your arms until your hands are level with your sternum.
- Turn your palms toward each other, about four inches apart, with your fingers relaxed and slightly separated pointing upward.
- As you inhale, move your hands away from each other until they are shoulders width apart.
- As you exhale, bring your hands toward each other until they are back in position 2.
- Repeat twice, for a total of three, observing the concentration of energy as you bring your hands together in front to your lungs.
- Starting from Earth posture, bring your hands level with your hearth as you inhale, with one hand slightly above the other and your palms facing each other.
- Rotate your hands to feel the energy of your heart.
- Turn from your waist gently to the left, keeping your torso relaxed and your forearms parallel to the ground.
- With your palms still facing each other, separate your hands, bringing one up until it is level with your shoulder, and the other down in front of your abdomen.
- Turn from your waist gently to the right, keeping your torso relaxed and your forearms parallel to the ground.
- As you exhale, let your hands come back together in front of your heart.
- With your palms still facing each other, separate your hands, bringing one up until it is level with your shoulder, and the other down in front of your abdomen.
Qigong is a timeless practice that blends gentle movement, breath, and mindfulness. It is widely recognized as one of the most effective methods to stay fit, reduce stress, and cultivate inner balance. By embracing Qigong in daily life, you not only enhance your physical health but also nurture longevity and overall well-being. Truly, it is an ancient path to living longer and living healthier in the modern world. Qigong method is very well explained in the book Ikigai, You can buy this book on amazon.
Disclaimer: I express my own views in this article after reading the book, without intending to offend anyone. I do not sponsor or endorse anyone, and any resemblance to actual persons, living or dead, is purely coincidental. The mentioned link is an affiliate link, and purchasing the book through it is a great way to support me if you’d like to read along!
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