qigong (exercise) sheet 3

Qigong closing exercises

First, a simple one to return qi to the lower dantian
  1. Put hands in front of dantian, palms facing in
  2. Bring them down, out to the sides and round and up so they are over the head facing palm down
  3. Drop the hands down so they return to the starting position
  4. Repeat 5 times

Circle massaging the lower abdomen

Combines the energy into the One True Qi, alleviating any excess or deficiency from the Qigong exercises.

  1. Start with hands at navel, right palm on inside for women (opposite for men)
  2. With ever increasing circles, do 36 counter-clockwise circles (against flow in LI), finishing at base of lower Dantian
  3. With ever decreasing circles, do 24 clockwise circles (with the flow in LI), again finish at base of lower Dantian
  4. With hands on lower Dantian from circle massage (still with right palm on inside for women, opposite for men), push Mingmen backwards while inhaling qi and heat from the hands into the lower Dantian (roots the qi)

‘Washing’ the face

With warmed hands, wash your face and rub your fingertips through your hair. Repeat for about 3 breaths

Rub your hands over your body

Do this as you feel appropriate or use this order:

  1. Up inner legs from feet to chest R hand goes into L armpit; L thumb goes into R armpit
  2. Sweep down inside of arms, cross palms
  3. Cross hands onto back of opposite wrist
  4. Push up outside of arms, up sides of head
  5. Hands cross to go down sides of head
  6. Hands go down onto chest, under armpits to back then down back, buttocks, sides/back of legs to feet
  7. Repeat 3 times

Using qigong sensibly

Sue Dunham cannot take responsibility for your fitness to do these exercises. Tai Chi and qigong are not a substitute for regular medical care. It is the responsibility of the individual to seek advice and consent from their medical practitioner if they have any concerns.

About learning qigong

Like many other Eastern disciplines, learning qigong is as much about the journey as it is about the results - and it is a lifetime's journey because there is never an end to the learning. It helps if you can focus on enjoying every step of the way and increase your awareness of small changes in yourself. The successful student may appear the least physically proficient but they are the one who has seen that qigong is a different way of being. It is empowering, it is a way of being self-aware and it is a healthy way to be. Enigmatic - but that is the charm and fascination of qigong!