Qigong5 - ActiveQi

5-Minute Health Qigong Program

Just 5 minutes of practice every day can make a big difference to your physical and mental well-being. A small amount repeated daily builds cumulative effects that don’t occur if you practice occasionally.

Each week we feature a new exercise to help you build a daily Qigong practice with a video to teach you the basic movements and breathing and tips for how to develop your practice.

In each session spend all your time on the featured exercise. At the beginning all your energy will be focussed on the movements but as they become more familiar more of your attention can centre on the breathing and on building awareness. Notice how things change through each session and through the week.

To begin, keep your practice to just 2 minutes each day for the first week. Don’t be tempted to make it longer as you are more likely to break your new habit before it has had a chance to get established.

If you manage 7 daily sessions without a break, then increase the length of the session by 1 minute each week until you reach 5 minutes.

Qigong Basics

If you are new to Qigong here are some answers to the most commonly asked questions

When's the Best Time for Qigong?

Traditionally, early morning and around sunset are the favoured times but do what works for you.

What Should I Wear?

Loose, comfortable clothing that doesn’t restrict your movement.

Footwear – go barefoot if you can, otherwise wear socks or shoes with no heel and the thinnest sole.

Is Posture Important in Qigong?

It’s very important. If your posture isn’t right it’s very hard to get anything right.

Stand with your feet hip-distance apart, toes pointed forwards.

Centre your weight evenly across your feet: left-to-right; front-to-back; inside edge of your feet to the outside edge.

Keep your knees soft, tuck your tail-bone under slightly, then lengthen up through your spine and up through the crown of your head with your chin drawn in towards you.

Once you have this position, let go of tension you can feel in your body – and keep doing it throughout your session.

How Should I Breathe

Breathe in through the nose and out through the nose if you can.

Aim for a soft, continuous flow of air that you can maintain without effort. Notice the pause between in-breath and out-breath and between out-breath and the next in-breath, but don’t hold your breath.

Your stomach should expand as you breathe in and contract as you breathe out (not the other way round).

Work towards an in-breath of 4-5 seconds and the same for the out-breath: smooth and even.

Can I Do these Exercises Seated?

Yes, you can.

All of the exercises in this program can be done just as well from a seated position.

Make sure that you sit towards the front of the seat, with your knees hip-distance apart and your ankles directly below your knees. Sit tall with your tail-bone tucked under slightly to flatten-out your lower back.

Balancing the Qi

Looking for More Qigong?

If you enjoyed your Qigong experience here then you will enjoy learning more by joining a live class or by joining an online session. Qigong is a discipline where Beginner’s and Experienced practitioners can both get great value from the same exercises and the sessions are always fun. Try one!

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