Sitting Qigong, Strength Exercises, Stretching, Self-Massage 氣功
This program is designed for those who wish to use Qigong to aid in health and well-being, or as a method of physical rehabilitation, but are unable to perform exercises while standing for a duration of time. Many of the exercises have been modified for ease of learning, and optimum effect while seated, however, it is important to listen to your own body and in case of pain or discomfort, further modify to what you are capable of or completely skip the exercise. One of the repeating themes in each follow-along session is the coordination of deep breathing with the physical movements.
Qigong is traditionally practiced every day as a means of prevention of health ailments and physical development. Therefore, he best benefit of Qigong is a result of daily practice. It should become a part of your daily routine like brushing your teeth.
Qigong is traditionally practiced every day as a means of prevention of health ailments and physical development. Therefore, he best benefit of Qigong is a result of daily practice. It should become a part of your daily routine like brushing your teeth.
Sitting 8 Brocades - Ba Duan Jin 八段錦
This is a non-traditional modified version of the Ba Duan Jin 八段錦 Qigong Exercises to allow practitioners to sit and not over exert themselves for daily practice. Training Menu
Sitting Full-Body Strength Exercises
The following strength-building exercises are designed to strengthen muscles along the entire body while seated. If any technique is too strenuous or painful, modify and adapt it to what you are capable of, or skip it entirely.
- Use slow and controlled movements and breathing.
- When the fists are clenched, contract all muscles.
- When providing resistance (for squeezes, or neck raises) start light and increase resistance over time.
- Deep Breathing in this video is with strong diaphragmatic inhales and exhales.
Sitting Stretching Exercises 伸展运动
This routine should follow your Sitting Qigong or Sitting Strength Exercises and should be done every session. The following stretching routine has been designed to stretch the full body with static and rolling exercises that stretch the muscles and express the range of motion in the joints. Do not force stretches to the point of pain. If there are crackling sounds while rolling, reduce the range of motion.
Post Qigong Self Massage
It is important to always finish your Qigong session with Self-Massage. As Qigong and strength exercises will invigorate circulation, Self-Massage breaks up blockages and instigate further circulation to bring new blood and oxygen to the muscles and organs.
As a rule in TCM, always massage away from the heart when squeezing and sweeping.
As a rule in TCM, always massage away from the heart when squeezing and sweeping.