Qigong Practitioners Near Me

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FAQs:

What is Qigong?

Qigong is a system of coordinated body posture and movement, breathing, and meditation used for the purposes of health, spirituality, and martial arts training. With roots in Chinese medicine, philosophy, and martial arts, qigong is traditionally viewed by the Chinese and throughout Asia as a practice to cultivate and balance qi (pronounced approximately as "chee"), translated as "life energy". Qigong practice typically involves moving meditation, coordinating slow-flowing movement, deep rhythmic breathing, and a calm meditative state of mind. People practice qigong throughout China and worldwide for recreation, exercise, relaxation, preventive medicine, self-healing, alternative medicine, meditation, self-cultivation, and training for martial arts.

What is Qigong Good For?

Qigong is good for numerous things! Qigong benefits both physical and mental health. It also can improve spiritual connection. Through Qigong Exercise, greater awareness and connection is inevitable. Qigong is also a wonderful way to connect with the community through Qigong classes and workshops. Qigong is most popularly known for reducing stress, lowering blood pressure, increasing energy, increasing vitality, supporting those dealing with cancer, and improving sleep. Qigong is also known for improving balance and easing anxiety and depression. There are many other reasons to begin a regular Qigong practice, such as menstrual issues, infertility issues, and menopause-related issues. Many women choose to begin a regular Qigong practice to move into menopause gracefully. Those seeking to have a baby may decide as a couple to begin Qigong to improve their fertility. Especially in men with fertility issues, Qigong can help increase both the sperm count and the quality of sperm.

How Does Qigong Work?

Qigong pronounced “chi gong,” was developed in China thousands of years ago as part of traditional Chinese medicine. It involves using exercises to optimize energy within the body, mind, and spirit, to improve and maintain health and well-being. Qigong has both psychological and physical components and involves the regulation of the mind, breath, and body’s movement and posture.

 In most forms of qigong:

1. Breath is slow, long, and deep. Breath patterns may switch from abdominal breathing to breathing combined with speech sounds.

2. Movements are typically gentle and smooth, aimed at relaxation.

3. Mind regulation includes focusing one’s attention and visualization.

Dynamic (active) qigong techniques primarily focus on body movements, especially movements of the whole body or arms and legs. Meditative (passive) qigong techniques can be practiced in any posture that can be maintained over time and involve breath and mind exercises, with almost no body movement.

Is Qigong the Same as Tai Chi?

Tai chi originated as an ancient martial art, but over the years it has become more focused on health promotion and rehabilitation. When tai chi is performed for health, it is considered a form of qigong and involves integrated physical postures, focused attention, and controlled breathing. Tai chi is one of the hundreds of forms of qigong exercises that were developed in China. Other forms of qigong include Baduanjin, Liuzijue, Hu Yue Xian, Yijin Jing, and medical qigong.

Is Qigong Safe?

Qigong appears to be a safe form of activity. Many studies have indicated no negative side effects in people practicing qigong, including people with chronic diseases and older adults. A review of adults with neck pain included two studies that found that qigong and other exercise groups had similar side effects, which occurred in less than 10 percent of the adults and included muscle pain, soreness, and headache.

Does Qigong Really Work?

Yes, Qigong has been practiced for over 4000 years for Qi cultivation and balance. People are drawn to Qigong for self-healing, healing for their loved ones, relaxation, preventative medicine, meditation, stress relief, high blood pressure, exercise, to support their training in martial arts, and even recreation. There are numerous reasons and benefits for Qigong Exercise and Medical Qigong Therapy.

How Often to Practice Qigong?

Unfortunately, there is no formula or one size that fits all. We don’t all have the same bodies, stamina, capacity, health, drive, dedication, physical condition, and so on. It also depends on what your objectives and goals are, as well as how much time and effort you are willing and able to commit. 

For a beginner, 20-30 minutes a day should help you learn postures, and principles, and to develop muscle memory over time. If you can’t practice every day, at least 2-3 times a week will suffice, although muscle memory will take longer to develop. Although most instructors say at least 15 to 20 minutes a day, some Masters suggest repeating a posture a “hundred times to make it stick”!

Bruce Frantzis, who has been teaching for over 50 years, believes that it is up to the individual to learn how much time they should devote to practice. His belief is that what we choose ourselves has much more power than someone’s advice, some formula, etc.  If, however, you have been at a workshop, retreat, or special training, then Frantzis recommends practicing what you learned daily for 3 weeks to a month in order for it to sink in. 

According to Dr. Paul Lam, Director of Tai Chi for Health Institute, the elderly and people with chronic conditions need to gradually build up the length and number of practice sessions. He suggests gradually building up and aiming for about 30-60 minutes most days of the week.

What Does Science Say about Qigong?

Unlike tai chi, qigong has not been widely studied for its health benefits, according to Peter Wayne, an assistant professor of medicine at Harvard Medical School and the research director at Harvard's Osher Center for Integrative Medicine, who noted that more high-quality research is needed before any definitive statements about the efficacy of qigong can be made. However, the personal practice of qigong is not considered unhealthy, as it typically entails gentle movements and relaxation.

One of the largest studies involving qigong is the 2010 review of 66 studies totaling 6,410 participants, which was published in the American Journal of Health Promotion. Though the researchers combined qigong and tai chi studies in their review, they did find various positive results suggesting that both forms of exercise improve bone health and balance.

A 2007 study published in the Journal of Hypertension found that qigong exercise had a mildly positive effect in lowering blood pressure, though the authors did state that further research was needed to confirm these results. The authors of a 2007 study& published in the Journal of Alternative and Complementary Medicine issues a similar statement after concluding that qigong exercise has a mildly positive effect in controlling diabetes. Research is ongoing into the efficacy of qigong as a complementary treatment for cancer patients.

What is the Difference Between Medical Qigong and Health Qigong?

Health qigong is the most widely available form of the practice today and is usually taught in group classes or one-on-one sessions. Medical qigong is the use of qigong to improve a disease or medical issue. This style should only be done under the direction of a trained and qualified medical qigong practitioner.

A less common form that is more of an alternative and fringe approach to medical qigong is known as external qigong, or qi emission, in which a qigong practitioner emits their qi to heal others. This treatment is usually paired with prescribed qigong exercises for the patient to perform on their own.

Can You Lose Weight with Qigong?

Yes, you can lose weight with Qigong practice. One hour of Qigong Exercise practice is approximately one hour of walking as far as calories burned. Through Qigong, you will find an increase in energy and mood. This greater sense of well-being will inspire you to go and perform your biking, swimming, and other exercise practices to help with your weight loss. Making Qigong Exercise part of your weight loss plan is a great idea. Then you will be able to create the rest of your program by focusing on healthy eating, additional exercise, royal order, and meditation.

What to Wear When Practicing Qigong?

You don’t need a Tai Chi suit or any special clothing. You just need to be comfortable, and warm and be able to move freely. Jeans or tight trousers or skirts are not great for practice as they are quite restrictive.

if you are joining a meditation session it is particularly important to keep warm. Please wear warm clothes that cover your arms. If you are joining an online session have a blanket ready to keep warm. It’s also important to keep your feet warm, so socks are a good idea.

The best shoes to wear for Tai Chi & Qi Gong are flat-soled shoes that allow some space for your feet and toes to stretch out and open up. For this reason, any shoes where the heel is raised are not a good idea. I do not find trainers to be ideal, as they can often hold your feet in quite a restrictive way. But if you have problems with your arches, then the support that some trainers give can be useful. The best shoes will be different for different people.

How to Get Started with Qigong

There are many ways to start practicing qigong. It can help narrow down the focus and style of learning before looking for classes or other learning resources. A person can try:

1. Identifying a main goal: It can be easier to choose a type of qigong if an individual has a primary goal in mind for their practice. For example, they could be interested in managing a chronic condition or improving fitness or mental well-being.

2. Choosing a way to learn: After identifying a goal, people can think about the ideal way they wish to learn qigong. For example, they may prefer an in-person class, video tutorials, or books.

3. Finding resources: Once someone knows what they want to focus on and how they want to learn, they can begin looking for the information or class they need.

4. Asking questions: If an individual is working with a qigong teacher, they can ask questions about their style and approach before attending a class. For example, they could ask how physically demanding sessions are or whether the style is traditional or modern.

5. Sampling different styles: People may wish to sample alternative styles before settling on one type of qigong.

Principles of Qigong Practice

There are certain basic features that are essential to qi-gong regardless of the form or school.

1. Being natural and relaxed

During practice, it is most important to keep the body and mind relaxed and peaceful. However, relaxation does not mean slackness or inattentiveness. Instead, it refers to a balance between tension and suppleness dominated by the conscious mind. The mind and body are comfortable and aligned. 

2. Integrating the dynamic and the static

"Dynamic" and "static" are two general terms used to differentiate qi-gong practices. Methods that require limb and body movements are categorized as dynamic qi-gong. Qi-gong methods that require little or no physical movement are categorized as static qi-gong. When qi-gong practice attains a certain degree, a static qi-gong practitioner can induce the qi to move vigorously, yet the physical body keeps in stillness. In contrast, a dynamic qi-gong practitioner has vigorous movements, but he keeps a steady calm qi moving.

3. Upper void and lower repletion

This means keeping the upper part of the body fully relaxed and empty, but the lower part of the body is in a relatively tense and concrete state. For example, when the mind concentrates on the dan-tian, more qi flows to the region and it becomes the center of the body. It leads to a more steady posture and facilitates the practice to be sustained.   

4. The mind directing the qi flow

The mind (mental activity) is trained to influence the qi activity (both breathing and internal qi movement), but one should not put undue emphasis on either side. In other words, the breath is an involuntary activity under normal circumstances, when entering a quiet state, the breath will follow the tranquilized mind to be slower and softer, and the internal qi movement will follow as well. Changes develop in a natural and gradual process. Excessive emphasis on the mind is less effective. The final goal is to reach a state of outer stillness and inner motion, which promotes self-control and body potential.

5. Concurrent active exercising and cultivation of energy

Qi-gong practice and cultivating vigor or energy are done alternately to promote each other. To achieve quality training, a practitioner not only focuses on modifying and enhancing the skills but also on replenishing the depleted energy to reserve the attained state. That means qi-gong is not practiced through to the end with one form of exercise, sometimes appropriate alternate forms of techniques are employed.  

6. Proceeding step by step

Qi-gong should be practiced in an orderly way. It is not advisable to practice beyond one's ability or to overdo it. The practice should be allowed to develop and progress naturally and at its own pace. Never force it or strive for quick results, proper duration, and degree of the qi-gong state are the turning points for higher levels of achievement.

Types of Qigong

There are many forms and styles of Qigong, but they all fit into one of three main categories:

- Medical Qigong to heal self and others

- Martial Qigong for physical prowess

- Spiritual Qigong for enlightenment

Generally, all Qigong practitioners incorporate exercises and techniques from all three categories--the only difference is their focus.

1. Medical Qigong

This is the most popular of the three categories. It is the oldest of the four branches of Traditional Chinese Medicine and the energetic foundation from which acupuncture, herbal medicine, and Chinese massage (tui na) originated. Thus Qigong shares the foundational theories of Traditional Chinese Medicine and uses similar diagnostic and treatment methods.

There are two types of medical Qigong:

- Self-Healing Qigong, during which individuals practice Qigong exercises to enhance their health, prevent disease, and address illness.

- External Qigong or Qi Emission, during which Qigong practitioners emit Qi to heal others.  In addition to emitting Qi for healing, a good Qigong practitioner usually prescribes specific exercises designed to help regulate Qi. The patients incorporate these Qigong exercises into their daily practice as well as receive occasional sessions from the Qigong healer/practitioner.

2. Martial Qigong

This type of Qigong focuses on physical prowess. Martial Qigong practitioners can break bricks, bend steel wires, place sharp objects in vulnerable parts of the body without damaging the skin, or sustain a physical impact from baseball bats. Martial Qigong practitioners can demonstrate physical feats considered impossible by modern science.

3. Spiritual Qigong

This type of qigong uses mantras, mudras (hand positions), sitting meditations, and prayers to pursue enlightenment. These techniques are heavily influenced by Buddhism, Taoism, and Confucianism. Spiritual Qigong teaches discipline and leads to self-awareness, tranquility, and harmony with nature and self. Spiritual practitioners train their Qi to a much deeper level, working with many internal functions of the body. They practice obtaining control of their body, mind, and spirit, to escape from the cycle of reincarnation.

9 Health Benefits of Qigong

Qigong is a form of meditative exercise that focuses on body posture and movement, breathing, and meditation. Qigong is rooted in Taoist philosophy and traditional Chinese medicine. It has been around for over 5,000 years. Qigong roughly translates to cultivating the “inherent functional essence of the human being.”

The idea behind Qigong is that discomfort and sickness are a result of imbalanced energy within a person. To improve health and prevent disease, a person must balance their internal energy by enhancing the “Qi.” Qigong involves repetitive movements that strengthen, balance, and stretch the body, increase the circulation of bodily fluids, and build awareness of how the body moves through space.

Physiological Benefits

1. Increases Bone Density. Resistance training and weight-bearing exercises are commonly known to increase bone formation. While Qigong practices involve little to no resistance and weight-bearing, Qigong has been shown to positively affect bone health. A 2006 study found that bone mineral density was increased for women who followed Qigong exercises compared to a no-exercise control group.

2. Improves Cardiovascular and Pulmonary Function. Various studies have reported that Qigong significantly reduces blood pressure when compared to an inactive control. Furthermore, Qigong is potentially linked to sympathetic and parasympathetic activity, as practicing Qigong has been associated with reduced heart rate and increases in heart rate variability.

3. Improves Balance. A study of patients with muscular dystrophy, sedentary women, and healthy elderly adults found that Qigong improved their balance compared to a control group.

4. Immune System Health. Qigong has been linked to a number of positive immune responses. A 2004 study found improvements in multiple immune-related blood markers after a 1-month Qigong training intervention compared to usual care.¹⁰ Antibody levels in response to flu vaccinations were found to be significantly increased in a group that practiced Qigong. Interleukin-6, which is a marker of inflammation, was significantly regulated in response to Qigong compared to a no-exercise group.

5. Improves Somatic Symptoms. Various studies have reported that Qigong is linked to improvements in somatic symptoms, as measured by scales like the Somatization Scale. Furthermore, participants in the Qigong intervention reported lower perceived stress and intensity of pain compared to the control group.

Psychological Benefits

1. Improves Quality of Life. Quality of life measures a person’s “perceived physical health, psychological state, personal beliefs, social relationships and relationship to relevant features of one’s environment.” Various studies across a wide range of participants — including healthy adults, patients with cancer, post-stroke, and arthritis — found that at least one aspect of quality of life was significantly improved by Qigong compared to inactive control groups.

2. Improves Self-Efficacy. Self-efficacy is the confidence a person feels when performing behaviors and their perceived ability to overcome the barriers associated with performing them. Self-efficacy — particularly with respect to the “perceived ability to handle stress or novel experiences” — was significantly improved after performing Qigong compared to an inactive control group.

3. Reduces Stress Biomarkers. A study of biomarkers related to stress responses found that norepinephrine, epinephrine, and blood cortisol levels were significantly decreased in response to Qigong compared to a control group.

4. Decreases Depression and Anxiety. Qigong has been shown to decrease symptoms of depression when compared to an inactive control, as evidenced by scores on depression scales across various studies. General mood improved significantly for participants who practiced Qigong compared to a control group. In addition, anxiety decreased significantly for participants practicing Qigong compared to an active exercise group, as assessed by scales like the Self-Rating Anxiety Scale.

What is the Best Qigong Exercise?

So that begs the question, if you were to choose only one Qigong exercise to practice on a given day, what would it be? Well, the simple answer is, one that stimulates everything! All muscles, all bones, and all acupuncture meridians.

Now, many exercises accomplish this goal, but one of my all-time favorites is Teacups from the Wuji Qigong set. My Master often referred to this exercise as a full-body fixer-upper! The set is composed of 18 different exercises, each with its focus, but together are designed to represent the chaotic nature of the day.

The set begins with an exercise representing sunrise and ends with one representing sunset. The other 16 movements can be called upon in any order as needed. As long as your day begins with sunrise and ends with sunset, the rest is up to you. But of all 18, Teacups stand out as a truly powerful healing tool.

The strong lower body stance anchored to the ground stimulates the six meridians that run through the legs, while the dynamic upper body movements simulate the six meridians that run through the arms. The exercise balances yin stillness in the lower body with yang movement of the upper body.

As it was taught to me countless times, eventually you will begin to feel like the calm at the center of the storm. Finding stillness in motion is an amazingly powerful feeling to experience. While training in this exercise, there is so much going on around you, so there is no time to worry about external problems or issues of the day. There is only the calmness and peace of the movement.

A calmness is stimulated by full-body unified movement and total energetic meridian stimulation. It is why in my humble opinion, Wuji Qigong Teacups are one of the best Qigong exercises you could practice... Give it a try.

Qigong Techniques

There are two types of Qigong practice:

1. Wai Dan (External Elixir) involves physical movement and concentration

2. Nei Dan (Internal Elixir) involves sitting meditation and guided imagery or visualization

According to the traditional teachings of Qigong, beginners first learn physical movements coordinated with breathing techniques. They practice sets of exercises (similar to Tai Chi) until each movement or posture is perfected. Once they learn the form, the next step is to find the subtle flow or fluctuation of energy within the postures, movements, breathing patterns, and transitions. This is called moving meditation.

Moving meditation among the exercises, many postures are held for long periods. These postures are somewhat similar to those of yoga. They are practiced to strengthen the limbs and increase energetic flow. These postures fall into the category of still meditation. Sitting meditation focuses on becoming more acquainted with the breath, body, and mind. Moving, still, and sitting meditations can all be practiced with or without visualization. Visualization enhances the scope of practice by allowing the practitioner to guide the energy by the visualization. Qigong uses combinations of these practices to promote health and improve digestion; boost the immune system; and relieve headaches, sinus congestion, aches and pain, and stress - to name a few.

7 Guidelines to Avoid Dangers in Qigong

Even though overall qigong is extremely safe to practice, it is of course wise to do whatever you can to avoid the dangers that do exist, even if they are usually rare. So this section will look at some basic guidelines to help you to practice qigong safely.

1. Build Your Qigong Practice Slowly

Start slowly and gently with your qigong practice. Start with just a few simple exercises and allow yourself to get used to them before going further. This applies to any new activity. Going slowly will allow your body to adapt, become stronger and more flexible, and prepare it before you ask it to do more. It will also show up any issues you have with new movements, and allow you to address them before practicing them repeatedly causes any problems. This also applies to your energy. When we work with our energy, it is real work! It takes time for our energy to develop in strength and endurance. Pushing it too hard too quickly is not helpful.

2. Never ‘Force’ Your Energy

Never try to ‘force’ your energy to flow in a particular way that you think it should. It is much wiser to take the attitude of observing first, and then gently leading as appropriate as you begin to learn to direct your energy. This will help to avoid most instances of the energy flowing in ways that may be harmful or stagnating and blocking the body as a result of practice.

3. Find a Good Teacher

A good and experienced teacher is always helpful on your qigong journey. They can help to guide you so that you understand the practices you are engaging in properly, and help you to avoid common mistakes. They can also be great to receive feedback from if you do encounter any difficulties within your practice, to help you to know how to resolve them and modify your practice if necessary.

4. Don’t Seek Wonders

This is probably the most important guideline. View your qigong practice as something natural rather than as something supernatural, and you will be much more likely to practice in natural and healthy ways that will be good for you.

5. Take Heed of Good Advice

When your teacher gives you advice, listen to it… Unfortunately those prone to seeking out wonders are also often prone to not listening to advice when it is given. You can avoid a lot of potential issues by just listening to and following good advice when it is given.

6. Don’t Attempt Advanced Practices Without Proper Preparation

Advanced practices are… advanced! There are greater risks associated with them. They can be done safely, but part of that is being properly prepared before you try them, and also having good instruction and even supervision for some of them.

7. If Problems Occur – Stop and Seek Advice

If you do encounter any of the symptoms of qi deviation that were discussed above, or any other problems that you suspect might be related to your practice – stop, and seek advice about how to resolve them. This doesn’t mean that you need to assume the problem is coming from your practice, but if you have found yourself a good teacher from our 4th guideline, they will be able to advise you about whether what you are experiencing is likely to be coming from your qigong practice or something else, and also how you can resolve the issue and avoid it reoccurring in the future.

How to Practice Qigong

Qi gong can be practiced in a group setting or individually. There are classes held across the country, although they're slightly more difficult to find than yoga classes or you can practice at home. There are plenty of available videos and courses online to help you get started. Most qi gong instructors will take the time to walk you through the simple movements and breathing techniques so you can catch on quickly. Wearing workout clothes or even loose clothing (whichever is more comfortable) is really the only thing you need to do to prepare for a class.

The beauty of qi gong is that it can be practiced anywhere at any time. However, you may see added benefits if you do it outside. Qi gong is a relatively safe practice (but always check with your doctor first if you do have health issues) and gentle on the joints, which is why it's popular to see the elderly population practicing in China and abroad. It's great, too, for those with limited mobility who may be worried about injury from yoga or more intense exercise.

However, don't be alarmed if you may feel a slight headache or a bit of nausea when you first start out. When you are doing this, you may feel the energy in certain areas. This especially happens if that area of the body may be feeling less than optimal. If so, back off a little bit and go slower.

What to Expect from a Qigong Session

Class begins with gentle warm-up exercises that include light bouncing, tapping, and cupping energy points in the body to stimulate energy flow and prepare the body for the session. The warm-up is followed by approximately 30 minutes of mindful movement practice, which can be done in a standing or seated position. Class concludes with a seated guided meditation that is typically 10 to 15 minutes in duration.

How to Find the Right Qigong Class for You

Interested in trying qigong or tai chi? Here are some tips to find one:

1. Consider the right class for you. There are five different styles of tai chi. “Yang is the most popular tai chi style in the United States and also has the most research behind it. 

2. Just try it. Starting is the most important part. The beauty of these slow exercises is that they can be done by people of all ages and fitness levels.

3. Give it time. It can take a year to just learn the form, and then once you have it memorized you can add the breath and the relaxation because the whole point is to take tension away, relax and enjoy it. Initially, it becomes a very busy mind activity, trying to figure out the movements. People get frustrated, but just be patient.

4. Focus on yourself. Stay present instead of worrying about what the person next to you is doing; everyone’s body is different.

5. Keep learning. After you master one form, keep going and appreciate the variations in the movements. “One of the most common movements is called Cloud Hands, which will be in just about every tai chi form, but Cloud Hands will be different in each form. It’s always going to be a very slow, deliberate movement, but it might have four or five different looks depending on the form. For me, that’s part of the fun of learning a new form.

6. Practice, practice, practice. If you want to make progress, it’s not enough to just attend class once a week. “You should incorporate the practice into your daily routine. Do what you can do, even if it’s just a few minutes a day.

Sources:

 

Wikipedia

NIH

Taking Charge

Long White Cloud Qigong

Qigong Awareness

Real Simple

Balanced Life Tai Chi

Medical News Today

Medium

Live Science

Tai Chi Body and Mind

UW Health

Everyday Health

Wellsprings Alberta

Shen Nong

Bodhi Medical Qigong

 

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.