Qi-Gong

By Tracy Schruder

My favorite form of physical exercise is Qi-Gong (pronounced “chee-gung”), an ancient Chinese practice that harmoniously combines slow, flowing movements, deep breathing, and meditation. This powerful combination cultivates balance in the body’s energy source, or “qi,” and has the potential to improve physical health, enhance balance, flexibility, and strength. The slow, meditative movements calm my mind, relax my body, and improve my focus, concentration, and overall mental well-being.

Here are some of my favorite Qi-Gong exercises, along with step-by-step instructions:

• Embracing the Tree: Stand with feet shoulder-width apart, arms relaxed, and breathe deeply, feeling the energy flow.
• Wave Hands Like Clouds: Move your hands in a wave-like motion, palms facing down, to balance and harmonize your energy.
• Golden Rooster: Stand on one leg, arms extended, and focus on balance and inner stability.
• Sweeping Arms: Hold arms at shoulder height and sweep them in a wide circle, promoting flexibility and energy flow.
• Turtle Breathing: Sit or stand with hands on belly, breathing deeply and slowly, like a turtle.
• Eight Brocades: A series of eight movements that promote balance, flexibility, and inner energy.

Through regular Qi-Gong practice, I’ve noticed significant improvements in my concentration, mental clarity, and overall my physical fitness. The slow, steady movements prepare me to face the challenges of the day ahead with physical and mental strength, calmness, clarity, and confidence.