"Each
experience (whether perceived bad or good) through which we pass happens for our
own good. This is the correct attitude to adopt and we must be able to see
it in that light"
Raymond Holliwell, Writer
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What follows is a set of Qigong postures for those starting their Qigong practice. |
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Practice these postures daily for at least two weeks. Set a personal goal of one hundred days of continuous practice (one "gong"). |
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Remember the 80% rule when practicing. |
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Keep the practice light and easy - do not force anything. |
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First practice the postures. Once comfortable with the postures, then begin to focus on the "intent" of the posture. |
1) Stand relaxed and upright with your feet shoulder-width apart. Allow your arms to hand straight down, with the palms at right angles to the forearm (facing down), and the fingers pointing towards each other, in front of you. Exhale.
2) Slowly raise your arms in a forward and upward arc so that the palms, still at right angles, now face skyward. Breathe in gently through the nose as you raise the arms. Follow the hands with your eyes and head.
3) When your hands are over your head, gently hold your breath as you push your hands gently skyward to straighten your back. As you push up, raise yourself up onto your toes.
4) Slowly lower your arms out to the side and down so that they return to your starting position. At the same time gently breathe out through your mouth. Lower your head simultaneously with your arms so that you end up looking forward. As you lower your arms, feel the energy flow down your entire body.
5) After completing the 10-20 reps, remain still for 30 seconds to one minute and just allow the energy to flow.
Intent: Open up the neck, shoulders and upper spine, as well as the Lungs, Stomach and Large Intestine Meridians.
1) Stand up straight with your arms resting at your sides and your feet shoulder-width apart.
2) Begin to rotate the hips left allowing the arms to swing naturally following the rotation.
3) Once you have rotated as far as comfortable to the left allow the arms to continue to swing all the way around until the hands lightly strike both hips.
4) Now rotate the hips to the right allowing the arms to swing naturally all the way around the body until the hands lightly strike the hips again.
5) Perform 10 rotations in each direction.
6) When finished, rotate the hips back to the front.
Intent: Open up the spine and central nervous system, as well as the Kidney Meridians.
1) Place your hands on your hips with your feet shoulder-width apart.
2) Rotate the hips in a circular motion from the left to the front, right and rear (like rotating a hula-hoop). It is important to not use the knees.
3) Perform ten rotations in each direction.
Intent: Open up the lower spine and hips, as well as the Kidney, Large Intestine, Small Intestine and Bladder Meridians.
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