Qigong is derived from two words. Qi refers to life force or vital energy, whereas Gong refers to a skill that is cultivated through practice. It involves the use of breathing techniques, body movements, and mental focus for cultivating or controlling the life force for increased vitality. The routine can be divided into dynamic (which involves body movements) and static Qigong (holding certain poses for a period of time). Here are a few Qigong exercises that you could perform for controlling the vital energy.
- Stand with your feet hip-width apart and hands by your side, with palms facing the thighs.
- Slowly raise both the arms towards the center of your chest by bending at the elbow.
- Move upwards in such a way that your forearms are parallel to the floor and the fingers of both the arms almost touching each other.
- Turn your palms over, so that they are facing the floor. Slowly bring the arms back down.
- Stand with your feet slightly wider than hip-width apart, with your arms loosely hanging by your side.
- Make sure you are totally relaxed in this starting position.
- Slowly turn your upper body to the left side by turning at your waist.
- Twist as far as possible and look back as far as possible.
- Once you are all the way back to the left, slowly come back and twist to the other side.
- Stand with your feet shoulder-width apart, and your arms relaxed and hanging by your side.
- Slowly bend forward by bending at the waist.
- Exhale as you go down and try to touch the floor with the palms.
- If you can’t touch the floor, go as far down as possible.
- Slowly return to the starting position, bending your body backwards so that you are looking at the ceiling and your hands are hanging below you.
- Sit on a bench with your feet slightly wider than shoulder-width apart. Place your hands on the knees.
- Inhale as you extend the chin and lean forwards. You should feel a stretch in the spine as you take the chin forward, and bend down between your knees.
- Once your chin is tucked in against your chest, lift your torso slowly, pushing your hands against the knees.
- Raise your head, and look straight ahead, and exhale.
- You can stand, sit on a stool, or on the floor with your legs crossed.
- Inhale and push your stomach out and get your diaphragm involved in the breathing.
- As you exhale, relax your stomach muscles.
Qigong exercises will help relieve stress and relax your mind to improve your concentration levels and vitality. You can perform the aforementioned exercises for high blood pressure and cardiovascular problems, but don’t rely on them solely. Use them as a part of your treatment.