Follow along
Two routines to try
Qigong is a movement practice, so it's much easier to learn by watching than by reading. These aren't my own videos, so I've credited each teacher and linked to the original.
Simple 5 Minute Qigong Routine
By Jeffrey Chand on YouTube · watch on YouTube →
Short and easy. Good for a quick break in the day.
20 Minute Beginner Qigong Routine: the Eight Brocades
By a beginner-friendly Eight Brocades class on YouTube · watch on YouTube →
The full Eight Brocades set, taught step by step, so you can follow along with your body rather than just reading the words.
What is qigong?
Qigong (said "chee gong") was developed in China thousands of years ago as part of traditional Chinese medicine. The word joins qi, the vital energy of Chinese medicine, with gong, meaning work or skill.
It brings together three things: slow, deep breathing; gentle, smooth movement; and a calm, focused mind. It sits in the same family as acupuncture. Where acupuncture works with qi through the points, qigong is a way to tend it yourself, every day.
Is it safe?
Qigong is gentle and appears to be a safe form of activity, and many studies have reported no negative side effects, including in older adults. Go at your own pace, move within a comfortable range, and sit down if you feel dizzy. If you have a health condition or a recent injury, check with your GP before starting something new, and never use qigong to put off seeing a doctor.
The Eight Brocades
The routine in the second video above is the Baduanjin, or Eight Pieces of Brocade: eight simple movements, named to suggest the silken quality they bring. Descriptions of it go back to the Song dynasty, nearly 900 years ago, and it's one of the best-known forms of qigong still practised today.
Making it a habit
A few minutes each morning is plenty, even just the 5-minute routine. Many people like to pair it with an acupressure routine, or to follow the seasons with the five seasons calendar.
If you'd like to learn in person, a local tai chi or qigong class is a lovely way to practise with others and get hands-on correction.
No time for the full routine?
Try a 2-minute breath instead
A slower out-breath than in-breath is a simple, well-known way to calm the nervous system down.
The Five Seasons letter
A short letter at the start of each season
Five emails a year, one as each Five Element season begins: what the season asks of you, simple self-care, a seasonal acupressure point and anything new from the clinic. No spam, and you can unsubscribe any time.
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