If you’re a Facebook user, you can also join the discussion group Simple Qigong Exercises where you can join in discussions with practitioners of qigong, Traditional Chinese Medicine, martial arts and other somatic disciplines and healing modalities.

This qigong practice is excellent for convalescence and for those easing themselves back into practice.

4 postures:

lying sideways

lie on one side, extend back of neck, support head and neck with pillow, curve back slightly convex.

lying on R side, stretch fingers of right hand and place on pillow 2 ins from face, palm upwards. L palm and fingers stretched naturally resting on L thigh. R leg stretched naturally, L leg bent 120 degrees at knee.

Close eyes gently, only gleam of light, mouth open or closed to suit.

supine

As in sideways lying, but on back with heels together, toes apart, hands by sides, palms down. head and neck supported on pillow.

sitting

Sit on stool, droop shoulders and bow head slightly. Relax chest. Legs and knees shoulder width. Height of stool should be such that thighs are parallel to ground while lower legs are perpendicular, knees bent 90 degrees.

strength-building

As in supine but with additional cushion under the shoulders to form an slope. Hands by sides press on thighs.

Breathing method 1

Inhale to dan tian -
hold – exhale slowly

Simultaneously repeat internally phrase of 3-9 words of affirmative nature as to benefits of the present practice and its effects.

Tongue touches hard palate with inhalation, disconnecting with exhalation.

Breathing method 2

Breathe with nose or with nose and mouth.

Inhale – exhale – hold.

Repeat affirmation in synchrony with the cycle. Tongue touches palate only during inhalation.

Breathing Method 3 is more complex and will follow shortly. Watch this space …