Qigong, an ancient Chinese practice, helps the body restore itself by utilizing a series of postures, movements, and breathing techniques. These exercises are often considered a spiritual practice that helps us harness the cosmic energy around us, which revitalizes our spirit and keeps us energetic throughout the day.
Kung-fu teacher Arnaldo Ty Nunez shares a set of three seated energy-building and circulating exercises that can be done while sitting on the floor or on a chair.
Seated Qigong Exercises
These exercises can be done with crossed legs, half-lotus, or full-lotus position while seated on the floor. Make sure you are comfortable and able to keep your back upright without hunching over. Following are the three postures to practice:
Posture 1: Downward Palms Posture
- Slowly raise your arms up and lower them in front of your abdomen with your palms facing down. Try to feel like you’re touching a table or your arms are floating on water.
- Place your tongue on the roof of your mouth to help circulate energy along the microcosmic orbit.
- Breathe in slowly through your nose and exhale quietly through your mouth.
- Hold the posture for one minute initially and then gradually increase it to five minutes.
- To circulate the energy around your body, turn your palms outward, raise your arms along their sides, and gently lower them down the center.
Posture 2: Arms and Palms Forward
- Hold your arms at chest level with your palms facing outward.
- Sustain the posture, without moving, for two minutes. Gradually work your way up to five minutes.
- To circulate the qi (energy) around your body, draw a circle with your arms in front of your chest by opening up your chest and arms and then closing them.
- Follow Arnaldo Ty Nunez’s video for more details on these movements.
Posture 3: Hands Held Above the Head
- Raise your arms and hands above your head with your palms held slightly diagonal, not vertical.
- Hold the posture for at least two minutes or more if you can.
- To circulate the energy, circle your arms from the top to the bottom in front of your torso for 30 seconds.
As you practice these postures and increase your holding times, you’ll be able to build and circulate your energy, ultimately feeling more vibrant and energetic!
Concluding the Set
After completing the three exercises, take some time to uncross your legs and shake them loose to recirculate blood. Slowly stretch forward towards the knees and then toes. Place your hands on your kidneys as shown in the video to release your low back and move the vital energy in your body.
Practicing these three seated qigong exercises daily or at least three times a week can lead to changes in your vitality and overall energy levels.
