Qi Gong is a gentle and slow gymnastics resulting from Traditional Chinese Medicine. In this sheet you will discover what this practice is, what are its principles, its history, its benefits and finally, some qi gong exercises to apply now.

From Chinese “qi” which means “energy” and “gong” which means “work”, Qi Gong is the work of energy via the body. This practice is composed of exercises which, practiced regularly and daily, would make it possible to find the spiritual, psychic and physical balance. The practice of Qi Gong calls for a wide variety of movements which are generally linked very slowly, immobile postures, stretching, breathing exercises, visualization, and meditation with great focus.

The principles of Qi Gong

Qi Gong is based on traditional Chinese medicine. To understand it, you have to understand the different principles of this traditional medicine dating back thousands of years.

Qi is a fundamental concept of traditional Chinese medicine, it can be defined as the energy flow that would be the basis of everything. When this energy flow is well balanced, it would prevent or cure certain diseases and improve physical and mental health. The principle of Qi Gong is to get to master Qi by the body and a regular practice of this discipline would activate the body’s self-healing mechanism.

Some methods are more suitable for individuals wishing to strengthen their tendons, others for individuals suffering from sleep disorders or organic diseases due to poor energy circulation. The methods should not be mixed. .

To improve flexibility

Qi Gong gradually and gently allows you to perform larger and larger movements. Its regular practice therefore helps to improve flexibility since the stretching and movement exercises offered by Qi Gong loosen the joints.

Relax and fight stress

Some scientific studies have shown the effectiveness of Qigong in reducing stress. A study has shown that a 60-minute Qigong session significantly reduces stress indicators (cortisol, alpha waves) and induces great relaxation, satisfaction and relaxation.

The so-called “meditative” Qigong promotes mental relaxation through the use of repetitive movement which allows you to clarify your ideas and determine your priorities.

Develop your balance

Qi Gong promotes mental and physical balance. Qi Gong exercises offer many still postures that must be held for a long time. Perseverance and concentration help to gradually develop the balance of the individual. Many exercises are aimed at regularizing the position of the body.

Improve health

Qigong can have positive effects on the physiology of the body. For example, a study of individuals with hypertension showed that regular Qigong practice lowered blood pressure, lowered cholesterol, triglyceride and LDL cholesterol levels as well as improved prognosis. vital to patients.

Qigong would also help reduce psychological distress, reduce blood glucose levels in people with diabetes and improve self-image.

Solution or prevention?

Qi Gong can be applied as a solution or as a prevention. As a solution, scientific studies have shown that a regular practice of Qigong can reduce hypertension, chronic pain, improve the quality of life of cancer patients, reduce the symptoms of premenstrual syndrome, reduce symptoms associated with Parkinson’s disease, help heroin withdrawal …

In prevention, it helps to strengthen and soften the musculoskeletal structure of the body, improve quality of life, optimize the body’s immune functions, which helps maintain health and prevent the appearance of certain diseases.

Regular practice of qigong is very simple and accessible to everyone. It does, however, require motivation and perseverance. The practice of Qi Gong must be done in a natural way, without being violent but with progressive efforts to arrive at a real relaxation. It is not necessary to try at all costs to have results since they come naturally with practice.

No material is necessary for the practice of Qi Gong, except a small cushion or a mat to be more comfortable.

Any distraction should be eliminated if you want to increase the chances of success in concentrating.

To start the day off right:

Get into a squatting position with the palms of your hands on the floor and your arms on the outside of the legs. Then take a long breath in and breathe out slowly and deeply. Repeat this ten times. Slowly stand up with your legs and arms open while inhaling air with your palms facing the sky. Then breathe out and repeat this 5 times in a row. This exercise inspires qi and gives you strength, while breathing out your weaknesses.

To improve your longevity:

According to the Taoists, shortness of breath shortens life expectancy, this exercise aims to “breathe through the heels”.

First, stand with your feet parallel and your legs open at shoulder level. The legs should be straight while being flexible at the back of the knees. Next, relax your pelvis and release your arms on either side while keeping your back straight and flexible. Press your heels to the floor and take a deep breath while raising your arms to chest level. Bend your knees as you exhale and lower your arms to follow the breath to your heels. This exercise is to be practiced 5 times in a row, 5 times a day.

To reduce hypertension:

Stress and depression are two factors that promote hypertension according to traditional Chinese medicine. However, Qi Gong makes it possible to fight against stress thanks to a work on the breathing. Here is another exercise: sit down, relax while practicing abdominal breathing (the belly should be inflated on the inspiration and deflated on the expiration). The inhalation will be done lightly, through the nose while the exhalation will be slower and carried out through the mouth.

The three main origins of this discipline go back to Taoism, Buddhism and Confucianism. Qigong therefore dates back several thousand years in China.

There are several kinds of IQ Gong which have been described in the book “The Canon of the Yellow Emperor” which is one of the oldest books in traditional Chinese medicine. The oldest Qigong comes from Taoism and was called “Tu Na” which means “inhale, exhale” and “Dao Yin” which means “to lead”.

The purpose of “Dao Yin” was to harmonize breathing with the help of animal movements and postures, but also to cure illnesses. This form of Qigong developed and gave birth to “Wu Qin Xi”. The most popular form of Qigong in China is “Zhou Tian Gong”. As for the West, the best-known form of Qi Gong comes from Buddhism and is called “Suo Chan” which consists of focusing on one’s thoughts in order to achieve serenity by forgetting one’s ailments. Other forms of Qi Gong were developed by Confucianists, these emphasized the connection between qi, the heart, and active thought. Qi Gong is therefore a discipline that has been developed in different schools and each form of Qi Gong obeys its own theory. Each variety of Qigong has different effects on a person’s Qi, blood, and organs.