Total Body Transformation Training Blog

QiQong Full Body Exercises

Qiqong (also known as chi kung, nei gung, and under a variety of different spellings) is a Chinese exercise system designed to systemically work the entire body and promote blood and energy flow. Like all bodyweight exercises, qiqong movements use coordinated deep breathing. Unlike hindu squats and bridges though, qiqong movements are typically static or slow. The next few entries will describe some fundamental qiqong exercises that will work the entire body.

Basic Qiqong - Holding a Ball
You cannot imagine a simpler exercise than this. Standing, feet shoulder width apart. Toes pointing forward or slightly out. Hands out in front of you like they are holding onto a large beach ball. Fingers are slayed and pointing toward one another. The whole body is relaxed. Hold this qiqong position for 1-30 minutes. That's it.

As with all qiqong exercises, breathing is important here. The mouth is closed, and the tongue is on the roof of your mouth resting gently. Breathing in and out through the nose using your diaphram. The abs are tight but not clenched. With an inhale, the stomach expands. With an exhale, the stomach contracts and concaves a bit. You should feel on the exhale the air rushing through the nose in a steady fashion and the abs pulling to touch the back of the spine.

The trick is to try and stay in place and not tense up. Focus on the breathing. Knees are bent, hands relaxed. Your shoulders will tense up -- focus on your breath. Your knees with tense -- return to the breath. This is a mindfullness and physical exercise.