Take a breath, relax... and let your Qi Flow! 🙂
A simple Qigong routine to release stress, restore energy and help you feel grounded - all in 14 minutes! This practice is a great way to begin your Qigong journey!
On this page, you’ll find:
🌿 The full 14-minute routine.
🌿 Ten lessons with clear descriptions and instructions for each movement.
🌿 A final review to deepen your understanding.
Enjoy the practice, and find YOUR Flow!
14 Minute Flow Routine
The Ready Position – Setting up for a comfortable Qigong practice
Welcome to this foundation lesson on how to set yourself up for a comfortable and effective Qigong practice.
In this video, we explore the key elements of what’s known as "Ready Position" (or Wuji posture) which is both a starting place, and a practice in itself.
Key Takeaways
Choose comfortable clothing and footwear (or go barefoot if it feels right)
Maintain soft knees and relaxed joints to support strength and fluidity
Gently align the pelvis by imagining it as an upright teacup
Relax the shoulders and create openness through the chest without force
Find a natural head and spine alignment that feels light and balanced
Rise and Fall
This is one of the simplest and most effective Qigong practices to help relax the shoulder, neck and back, while beginning to incorporate gentle breathing.
Key Takeaways
Begin and end in the Ready Position
Find your rhythm - go slow or speed up
Feel as if you are rising and falling on a rolling ocean wave
Begin to relax
The Opening Exercise
This exercise goes by several names and is excellent to begin and end a Qigong practice. You can even use this exercise on it's own.
Key Takeaways
Coordinate movement of your body with your breath
Use intention to energize or calm the body
Feel the gentle movement of Qi
Spinal Twisting
This practice is excellent for stimulating the upper, middle and lower back, while increasing Qi circulation throughout the body.
Key Takeaways
Keep your balance
Work within your range of motion
Stimulate the Shu points
Let the arms follow
Have fun with it!
Prayer Wheel
This exercise really starts to incorporate balance, coordination and Flow. Take your time!
Key Takeaways
Coordinate upper and lower body with breath
Notice all the subtle sensations
Practice being Present
Cloud Hands
You can learn the basics of this exercise in a few minutes, but it can take a lifetime to master it! Enjoy the spacious, light feeling of this exercise.
Key Takeaways
Excellent to release tension from the chest
Calms the nervous system
Nourishes the heart, liver and Shen
Wonderful to practice daily
Details 'reveal themselves' over time
Dan Tian Breathing
One of the most fundamental breathing techniques in all forms of Qigong.
Key Takeaways
Strengthens the Dan Tian - lower Heaven
Improves digestion and circulation
Promotes Healing
Builds the root Qi
Recap
A short review of the key points of the 14 Minute Flow
Key Takeaways
Remember to relax
Breathe into the Dan Tian
70% rule
Find your Flow!
🌿 When you’re ready, the journey continues.
To deepen your energy, calmness and presence... I warmly invite you to continue the journey by joining the Communi-Qi!
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