Qigong is great for strength, confidence and inner calm says 35th generation Shaolin disciple Shifu Shi Heng Dao
If you’re looking for something to balance your mind, body and spirit, qigong could be just the thing. Qi means ‘subtle breath’ or ‘vital energy’ and Gong means ‘skill cultivated through steady practice’. It is a subtle but powerful exercise that brings together posture, movement, breathing techniques, self-massage, body conditioning, sound and focused intent.
“Qi (energy) is like a river that courses through our entire being,” explains Shaolin disciple Shifu Shi Heng Dao. “For a variety of reasons, the river can get blocked or diverted, which can lead to issues in the body and mind. Qigong helps the river to flow properly; it balances our energies, filling deficiencies and removing excess.”
It’s said that over time, devoted practitioners of qigong can even develop the ability to manipulate qi in order to promote self-healing, prevent disease, increase longevity and condition the body.
Moving energy
According to Dao, there are two kinds of qigong practice: internal and external. “Some qigong forms are performed gracefully with meditation and subtle breathing to promote health and spirituality, while others are more vigorous and include martial arts exercises,” he says. “Internal practice is using the Qi to focus in on your own body and improve the flow of energy. External practice is used in traditional Chinese Medicine, where energy is cultivated to apply healing in another’s body through various techniques. However, external qigong is usually practised by a qualified and competent healer and can take years to perfect.”
Balance and strength
As well as its powerful healing effect, qigong stimulates the energy pathways or meridians which balance and strengthen us, making it the perfect antidote to our modern stressed-out lifestyles. Regular practice can strengthen the muscles and nerves, improve cardiopulmonary and vascular function, ease stress, balance emotions, aid sleep and leave you feeling more energised.
“The hardest thing is perseverance, patience in practice, being relaxed and staying in the moment,” adds Dao. “You need to be aware, mindful and to be able to slow yourself down (your thoughts, feelings, movements).
That is also the foundation of qigong practice.”
He describes qigong as like a romantic relationship, in that it gives you back as much love as you put into practising and knowing it. “Learn it slowly and gradually, and be patient and diligent in practice. It’s like dancing with your inner self; you need to let yourself move to the rhythm,” says Dao. “Have fun, use the right amount of effort; constantly seeking to improve but not being too attached to it.
“Ultimately, qigong is about yourself. It is about making your life as meaningful, healthy and happy as it could be – in the right way,” Dao adds. “Qigong is a name for your inner true self. When you know and practice qigong, you know and cultivate yourself. When you practice qigong you are taking care of yourself and consequently, this also means you’re taking care of others – your loved ones, friends and nature.”
Try qigong for yourself with this beginners’ practice from Dao
Sit or stand with both legs together or in a comfortable natural position and try to establish a healthy posture. Stay relaxed especially in your shoulders, but not so relaxed you could fall asleep (finding the perfect state comes with practice but anything close to this will work). If seated, place your palms on your knees, if standing, place your palms on your lower abdomen to feel the movement while breathing.
Focus on the lower part of your belly in the middle of your body. Breathe through your nose and keep your tongue on the roof of your mouth behind the teeth. Keep your mouth gently closed.
The inhale and exhale should be around three to four seconds long. Inhale into your belly and draw your belly in when you exhale.
Keep your breathing steady and smooth. Try not to hold your breath or force it, and try not to tense your muscles too much.
Breathe in and breathe out like this for at least eight repetitions, building up over time to five, or even 10 minutes. Try to keep your mind focused only on your posture and breathing.
