Qigong is a Chinese form of meditation, concentration and exercise for the cultivation of body and mind, which is also part of traditional Chinese medicine. It promotes inner peace through exercise and does not help with stress relief.Qigong – Self-Healing
In Asia, early in the morning people meet groups of people who are completing a Qigong exercise program on squares or in parks. These are soft, slow movements. With concentration and detailed specifications.
They radiate a deep silence. The purpose of these exercises is better body awareness and strengthening the inner balance. Qigong is the millennia-old Chinese cultivation of body and mind. It shows how the all-pervading power of “qi” can be activated, trained and nourished. “Qi”, that is vital life energy.
Qigong is also suitable for older people who are less mobile and resilient. Qigong is often practiced outdoors in nature. Qigong is relatively easy to learn and is well suited as a balance to everyday life.
Qigong has been spreading for years in the Western world as well. Cosmic truths are valid everywhere and are felt by all mentalities, a master of this “inner art” once founded the great interest in the West in this system of slow, flowing movements.
Freely translated, the term “qigong” means practicing qi (daily) in order to live a healthy and contented life.
With the Qi, more than four thousand years ago, the Chinese perceived the existence of an “all-pervasive force” throughout the universe, and henceforth endeavored to fathom the legitimacy of this force, qi. They have found that qi keeps the universe in motion (alive).
Cultivate, Collect And Strengthen The Vital Energy
Even the human, as part of the universe, is flowed through by Qi and without this Qi there is no life. Therefore, the Chinese explored how to cultivate, gather and strengthen to stay healthy and live in harmony with nature.
That’s how Qigong came to be – and became an energetic system with many thousands of different exercises to strengthen qi, to prevent and cure disease, but also to discover one’s own “center” to live humbly in harmony with nature.
Qigong exercises can be performed lying, sitting or standing and include exercises in rest and exercise. Thus, all people of whatever age or with which handicaps can practice Qigong according to their constitution.
Rest (Yin) and Movement (Yang) embody the universal law of yin and yang. In our yang-stressed society (with hustle and bustle, stress , appearance), often the natural balance, the Yin (rest, relaxation, interior) is missing.
With Qigong rest and exercise, tension and relaxation are practiced. Yin and Yang can thus be brought into balance, in harmony.
Qigong harmonizes all body systems, whereby in Chinese there is no separation of body, mind and soul. Everything belongs together and influences each other. All qigong exercises combine the following three aspects in many different ways:
2. Movement, posture,
3. Attention guidance, guiding imagination
At The Beginning Is The Natural Diaphragmatic Breathing
Thus, all exercises are based on a specific breathing technique, at the beginning often the natural diaphragmatic breathing. When inhaling and exhaling, we raise and lower the abdominal wall (through the diaphragmatic movement) and not the thorax.
There are also various forms of movement or postures to stimulate and bring about Qi. There are slow bends or movements to positively influence the flow of qi in the best possible way. The movement can only take place inside, without this being visible externally.
Third, the mind should be calmed and attention directed to specific energy centers in the body or to certain aspects of a movement. All three components should be harmoniously combined.
If, for example, there is no breathing or attention control, one can no longer speak of Qigong.
Even exercises that look purely outwardly as in our known gymnastics, so are not comparable with it, because – not visible – but a lot more happens and much more requirements must be met.
Due to the comprehensive exercise requirements, the practitioner can influence himself positively in many ways. So the Qigong also goes beyond a pure “relaxation training”.
“We can become calmer and more relaxed, rooted back to earth, become more sensitive to energetic processes in our lives, rediscover our ‘middle’ or even reach new levels of consciousness,” Qigong practitioners report. That all this improves the condition, but not within a few days, is obvious.
Qigong Exercise While Sitting
Regular daily training is required to experience all aspects of Qigong. Try a short practical exercise. Sit on a chair without leaning against the backrest.
The chair should be so high that the legs are bent approximately at a 90-degree angle. The feet should be at shoulder width apart and parallel.
The sit bones should rest firmly on the seat and the upper body should be erect without bulging the chest. The chin is pulled in slightly. The arms are on the thigh, with the elbows pointing outwards so as not to close the armpits.
The hands are on each other, the women on the right, in the men’s left hands above. Despite all these requirements, you should sit relaxed and relaxed. The eyes may be slightly open or gently closed.
The attention draws you inside the body, in the belly button area, practically under your hands. Now imagine that body area is getting warm. After a few minutes let the heat disappear again and finish this exercise by turning your hands four times to the left and then four times to the right.
Stay in the exercise for a while, then take a few steps. Do not exaggerate! If it gets too warm, stop the exercise. If you did not immediately feel the warmth the first time, do not worry about it.
Qigong Exercise While Standing
Stand hip-width with your knees slightly bent. The body weight is distributed evenly on both feet.
The arms and shoulders hang loose. Breathe evenly and relax your stomach and back. Imagine your feet sinking into the ground and your head heading for the sky.
Qigong Exercise: “Support Heaven with Hands”
Stand hip-width. The shoulders are relaxed, the arms hang down loosely. Cross your fingers in front of the abdomen.
Now, with your arms in front of your body, bend your arms over your head with your elbows bent, twisting your palms outward at the level of your face. As you breathe in, push your elbows slightly and turn your palms upwards as if you were supporting the sky.
The whole body is stretched and it is exhaled. Then release the tension. The hands sink down in front of the body and turn to the starting position. Repeat the exercise twice.
Qigong Exercise: “Tightening the bow”
Stand twice hip-width and slightly bend your knees. Now cross your arms at the level of your wrists in front of your chest. The left hand is located outside.
The palms show the body. Now turn the left palm outwards and form with your index and middle fingers. V. When inhaling, move your left arm away from the body to the left side. Even the head turn to the left and look through the spread fingers.
The right hand remains in front of the chest during the exercise, as if you were drawing a bow. Slide your right shoulder slightly backwards.
With exhalation, release the tension by stretching your right arm to the right and looking straight ahead. The arms are crossed in a fluid motion again in front of the chest. This time with the right hand outside.