Qi Gong, though deceptively simple in appearance, offers a host of health benefits that may not be immediately apparent. Individuals often face barriers that dissuade them from trying this exercise, dismissing it as uninteresting or monotonous. I, too, initially perceived Qi Gong as unexciting and held a bias against its apparent simplicity. However, after committing to a year of consistent practice, my perspective changed and I now have a newfound appreciation for this ancient exercise. 

I would like to share my experiences in the practice of Qi Gong and hopefully help others overcome some of the misconceptions or barriers to learning Qi Gong by developing some good habits.

1. Start with a good pace and rhythm

Qi Gong health routines typically comprise 6 – 12 different moves. Each move repeated multiple times before moving on to the next move.

The first move in a routine will be simple, acting as a warmup for the rest of the moves. This first move is important in getting both your mind and body ready. To get ready, we need to release all tension in our body and here are the methods to help achieve that:

• Align your posture straight, this allows the various opposing pairs of muscle groups to equally relax.
• Move slowly and pay attention to any tension in your body as you move, release the tension with each repetition of the move.
• Slow down your breathing, feel the changes in your body with each inhale and exhale of your breath.

On completion of the first move, you should have achieved a certain amount of calm and relaxation, setting the pace and rhythm for the rest of the routine.

2. Ease into the stretch or strength posture

Qi Gong moves in general will transition into a posture to stretch and/or strengthen your body. When transitioning into this final posture, do not push yourself to the limit on the first try. Remember each move is repeated multiple times, so on the first few tries, you can limit it to about 50 to 60 percent of your ability. Increase it slowly with each repetition. What you add to the move with each repetition may be different depending on the move. Here are a few examples of the various components to slowly incorporate into the move:

• A lower stance. If sitting or squatting down, go a bit lower each time.
• A longer stretch. Hold the static stretch position just a bit longer and feel the tightness release.
• A deeper extension. When bending forward, backward or sideways, relax the muscles and allow the stretch to go deeper.
• Add intention. Guide the move with your mind, focus on certain acupoints or Meridian lines. With the Six Healing Sounds routine, your mind would focus on the sound and vibration.

This method of practicing Qi Gong has many benefits. It will reduce the likelihood of over extension and causing injury. You also have a goal in mind, thereby reducing the monotony of repetitions.

3. Focus on yourself and the moment

I find practicing Qi Gong in a group much more enjoyable than doing it by myself. Even when it’s online, it is nice to see others on the screen practicing together. However, sometimes this might bring about a certain level of stress or anxiety, as it is normal to compare ourselves with others. Or feeling a bit embarrassed when you forget or cannot do a move. 

When such thoughts come to bear, we should try to refocus our attention on the movement itself and how we feel about the move. Those who have practiced Qi Gong for a while, might feel heat and pulsing in their palms and fingers, others will feel the body rejuvenated and the mind refreshed. Stay in touch with all these positive feelings and enjoy the moment. It is important to recognize that Qi Gong is a personal journey towards improved health, rather than a performance to showcase our abilities to others.

By incorporating these mindful habits into our practice, we gradually unveil the beauty of Qi Gong, appreciating its simplicity and the rhythmic nature of its movements. Consistency is key, with a recommended minimum of two sessions per week, each lasting at least 30 minutes. Sticking with this routine for six months to a year will allow Qi Gong to naturally integrate into your lifestyle, becoming a vital component of your journey towards better health.