Qi Gong exercises

explained

Open heart

With the exercise "Open Heart", or also called "Widen Chest", we want to open the horizontal expansion of the rib cage can be achieved. At the same time, the upper back should be straightened, which generally improves posture and the Respiratory function improved.

This not only has a positive influence on the Heartbut also to the Lung and the Thymus glandwhich are largely responsible for the optimal functioning of the immune system.

Exercise description

Starting position is the shoulder- to hip-width qigong stance. Breathe in and straighten up internally. That is, you feel the Connection your Head with the sky about the "Bai Hui Point" (= highest point of the head).

With the exhale sink down and feel your Rooting with the ground. With the next inhale, raise your stretched arms up in front of your body and open them to either side at the level of your shoulders. At the same time, the palms of your hands turn upwards at the end, creating a feeling of Widening in the chest.

Exhaling bring the arms together again in front of the body at shoulder height and lower them to the starting position. At the same time, the palms face the floor again. Then repeat this movement several times.

Frequently asked questions

What do I do if the exercise is very strenuous in the shoulders?

The exercise should be done with a straight back. Mobilization of the spine is trained in other exercises. So please keep your back straight here. And it is important to keep the arms not above the horizontal to lift.

Can I do the exercise faster because I can't breathe so slowly?

Yes, of course, this is possible and also important. Even though I always point out a conscious and slow execution of the movements, it should never degenerate into "stress". You should never feel like you have too much or too little air. If you feel that you can't breathe as slowly as I show in the video, then feel free to use the Adapt movements to your personal breathing rhythm.

Portrait of Wolfgang Stemer for my TCM Qi Gong Academy, Simply Live Better

Pro tip from Wolfgang

If you have problems with breathing, then try it in a 4 rhythm and not like in the video with a 2 rhythm. That is, when you raise your arms you inhale, when you open your arms you exhale. As you close your arms, inhale, then exhale again as you lower them.

Qi Gong Exercise Open Heart - Element Fire

Most common errors

The arms are lifted upwards above the horizontal.

The arms are stretched too far back, creating a hollow back.

The legs remain extended throughout the movement and do not bend with the exhalation.

The feet are not parallel.

Training tips

Proper alignment at the beginning is important. To do this, look at the right "Basic attitude" an.

Practice Qi Gong as regularly as possible.

Cultivate the inner attitude that Qi Gong with joy to be exercised, entirely without performance thoughts.

Assistance

What can you do if the exercise is too difficult?

The exercise is very simple, as far as the execution of the movement is concerned. I have already mentioned the most common mistakes. However, breathing sometimes causes problems. See my pro tip on this. Change from breathing 2 to breathing 4.