Qi Gong is sometimes described as "meditation in motion" because it promotes serenity through gentle movements — connecting the mind and body. Originally developed in ancient China, Qi Gong evolved into a graceful form of exercise that's now used for stress reduction and to help with a variety of other health conditions.
Understanding Qi Gong
Qi Gong is the ancient healing form of tai chi. It is a noncompetitive, self-paced system of gentle physical exercise and stretching, combined with breathing patterns. To do Qi Gong you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion.
There are more than 100 possible movements and positions within the Qi Gong practice, many of which are named for animals or nature. Most Qi Gong masters create a "form," or series of movements, using around 20 selected movements from the wide library of possible movements.
Regardless of the variation, all Qi Gong movements include rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner calm. The concentration required forces you to live in the present moment, putting aside distressing thoughts. There will also usually be some movements common to all forms.
Qi Gong offers Benefits for everyone
The intensity of Qi Gong varies depending on the form practiced. Most forms are gentle and suitable for everyone, so anyone can practice Qi Gong regardless of your age or physical ability — Qi Gong emphasizes technique over strength. In fact, because Qi Gong is such low impact, it is especially suitable if you have a disability or are an older adult who otherwise might not exercise.
Qi Gong is also appealing because it's inexpensive, requires no special equipment and can be done indoors or out, seated or standing, and either alone or in a group.
Why not give Qi Gong a try?
Like other complementary and alternative practices that bring mind and body together, Qi Gong can help reduce stress. While doing Qi Gong you focus on movement and breathing. This combination creates a state of relaxation and calm. Stress, anxiety and tension should melt away as you focus on the movement and breathing, and the effects may last well after you complete your Qi Gong session. Although not a substitute for traditional medical care, Qi Gong can also help promote overall health.
Despite its long history, Qi Gong has been studied scientifically only in recent years. And although more research is needed, preliminary evidence suggests that Qi Gong may offer numerous benefits beyond stress reduction. Although a complete list of benefits would go on and on, one should include:
- Improved immune response
- Improving the quality of sleep
- Lowering blood pressure
- Reducing anxiety and depression
- Improving balance, flexibility and muscle strength
- Reducing falls in older adults
- Improving cardiovascular fitness in older adult
- Relieving chronic pain
- Increasing energy, endurance and agility
- Improving overall feelings of well-being
How do I get started?
Checking out a DVD from your local library is a good way to evaluate them. You may also find Qi Gong classes in many communities today. To find a class near you, you may contact your local Senior or Community Center.
Maintaining the benefits of Qi Gong
To reap the greatest stress reduction and other health benefits from Qi Gong, consider practicing it regularly. While you may get some benefit from a class of a few weeks, you will enjoy longer and more far reaching benefits if you continue practicing Qi Gong for the long term and become more skilled.
I find it helpful to practice Qi Gong in the same place and at the same time every day. That way I have developed a routine. I found that an erratic schedule, whenever I could squeeze it into my busy schedule, just didn't work for me. In time you will learn to draw on the soothing mind-body concepts of Qi Gong without performing the actual movements if you get stuck in a stressful situation, like in a traffic jam or an unpleasant work environment, etc.
Why practice Qi Gong?
In summary, Qi Gong is easy, anyone can do it, and it is a wonderful self-healing tool. The longer you practice Qi Gong, the more benefits you will reap.
Why not get started today?
