What is Qi Gong?

The Ba Duan Jin (Eight Silken Changes Qi Gong)

Originating in ancient China rougly four thousand years ago, Qi Gong or Qigong (pronounced Chee Gong, literally “Life Energy Cultivation”) ) is an ancient system of coordinated body postures and movements combined with deep breathing and meditation. It is a powerful tool used to stimulate good health, spirituality, and a state of calm mindfulness. Qi Gong draws from Chinese medicine, philosophy, and even martial arts. It is traditionally viewed as a means of balancing and cultivating qi, the “life energy” that pervades all living things. Like Tai Chi Chuan, it has been described as a “moving meditation,” akin to walking meditation practices although depending on the form, most Qi Gong practices are performed without excessive walking.

Though by no means exact or exhaustive, there are roughly 75 Qi Gong forms that can be found in medieval Chinese literature, and 56 common or contemporary forms according to modern scholars, spread across five major schools. These styles range from systems that require very little physical ability (The Swimming Dragon) to those that require advanced physical health, stamina, and ability (The Qi Gong of The Five Philosophers.) Each style naturally has its own features, usually drawn from close observations of nature, but all share the same essential principles: mindfulness; precise control of movements and breathing; generation of internal energy; flexibility; serenity and peacefulness. It is widely held that the more advanced the Qi Gong practice, the less physical movement is involved.

Qi Gong is usually divided into two broad categories – dynamic, and static. The dynamic styles are more closely akin to Tai Chi, involving coordinated breathing and slow, precise movements. The static styles usually involve interaction with a therapist and are commonly limited to breathing and meditative aspects, and may include external aids. 


Who Can Do Qi Gong?

Qi Gong is ordinarily low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. Because Qi Gong is a low impact exercise, it may be especially suitable for older adults who otherwise may not exercise. Most Qi Gong forms require no special equipment, and can be performed anywhere, indoors or out. It can be practiced alone, or in a group class if you prefer a social exercise program.

Although Qi Gong is generally safe, women who are pregnant or people with joint problems, back pain, fractures, severe osteoporosis or a hernia should consult their health care provider before trying Qi Gong. Modification or avoidance of certain postures may be recommended.

Why Try Qi Gong?When learned correctly, and performed regularly, Qi Gong is a positive part of an overall approach to improving health. The benefits of Qi Gong include:

• Decreased stress, anxiety, and depression
• Improved aerobic capacity
• Increased energy and stamina
• Improved flexibility, balance, and agility
• Improved muscle strength and definition

Some evidence indicates that Qi Gong also may help:

• Enhance quality of sleep
• Help lower blood pressure
• Improve joint pain
• Improve overall well-being

How Do I Start Learning Qi Gong?

Although you can rent or buy videos and books about Qi Gong, consider seeking guidance from a certified instructor to gain the full benefits and learn proper techniques.

A Qi Gong instructor can teach you specific positions and breathing techniques. An instructor can also teach you how to practice Qi Gong safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although Qi Gong is slow and gentle, and generally doesn't have negative side effects, it may be possible to get injured if you don't use the proper techniques.

Maintaining The Benefits of Qi Gong

You may find it helpful to practice Qi Gong in the same place and at the same time every day to develop a routine. Qi Gong is commonly practiced as a morning exercise, as the energy building aspects of the forms can interfere with rest if you attempt to sleep soon after completing your exercise form. But if your schedule is erratic, do all or part of your Qi Gong form whenever you have a few minutes.

Choosing A Qi Gong Form

There are over fifty currently recognised Qi Gong forms, and many more subvariants of those forms. Each has its own particular focus as well, and activity levels can vary greatly from form to form. Some forms are more martial, some require a much higher level of initial physical ability and may not be suitable for the beginning practitioner. Like any personal choice, your decision should be influenced by many factors, including your current health and activity levels and tastes for activity. Videos of many Qi Gong forms can be found online—keep in mind that in most cases, the performers are highly trained athletes! Qi Gong is, like most Eastern practices, an internal form. Your gains in ability are not set against another, only your own previous abilities. It is difficult indeed to judge one person's meditation skills against another! Success can only be gauged by comparing your performance against yourself, no one else. More than anything, Qi Gong is a lifelong pursuit, not a static goal. It isn't a competition, it is a mindful decision to improve one's physical and mental well-being, and will have a positive impact across the spectrum of your life.