Qi Gong exercises
explained
Exercise description
Starting position is the shoulder to hip width qigong stance. Breathe in and straighten up internally. That is, you feel the connection of your head with the sky above the "Heavenly fun" (= highest point of the head). With the exhale sink down and now feel your Rooting of the feet with the ground.
Inhaling raise your hands upward in front of your body in a scooping motion. Then rotate the palms downward on the chest cavity. The knees bend more and more and at the same time your hands slide down the outside of the legs without touching the thighs.
During this movement the back remains straight. The hands move up to the level of the knees. With the inhalation, the hands move up in front of the body to the chest. At the same time, the palms of the hands point upward.
This movement is more localized on the inside of the legs, where the liver meridian runs. Meanwhile, the legs stretch again. Arriving at the chest, the palms turn down again and slide down the outside of the legs. Then the movement is repeated again from the beginning.
Frequently asked questions
Can I do the exercise with a rounded back?
The exercise should be done with a straight back. The mobilization of the spine is trained in other exercises. So please keep your back straight here.
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 to do the movements consciously and slowly, it should never degenerate into "stress". If you feel that you can't breathe as slowly as I show in the video, then feel free to take the movement to your personal breathing rhythm Customize.
Pro tip from Wolfgang
If you can't keep your back straight for that long, don't lower your hands to your knees, just to the middle of your thighs.
Qi Gong Exercise Clear Qi - Element Wood
Most common errors
The back is made round with the downward movement of the hands.
The kneecaps are pushed out beyond the toes (viewed from the side).
The hands do not slide down over the outsides.
The feet are not parallel during the movement.
Training tips
The right alignment at the beginning is important. See the "Basic attitude" for this.
Visualize the flow of energy during the movement. During the downward movement along the outside of the leg. During the upward movement up the inside of the leg.
Assistance
What can you do if the exercise is too difficult?
If you can't keep your back straight, just don't go down as far with your hands. It is also possible to do the exercise standing without bending the upper body forward. This can be done if you have disc problems or other back problems.
In principle, it is also possible to perform this exercise while sitting. To do this, sit on the front edge of a chair and make exactly the same hand movement with a slight forward bend of the upper body while going down.
