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Qigong Routine for Beginners

Category: Date: 1 April 2022 Comments: 0

Qigong Routine for beginners 

A woman in all red outfit practicing qigong outside in the park

In this blog we will talk about qigong routine for beginners. If you are beginning to be curious about this ancient practice this is the best way to start. You can use the vlog above as a guide for you. In the vlog you will learn two exercises. First you will learn The Wave and then, Dragon Whips its Tail  from the 8 Trigram Qigong. The first exercise is incorporated with the latter. 


Qigong for beginners


Historically, qigong has an ancient background, dating thousands of years. Research has shown that qigong can be very effective and has many benefits. This ancient practice is still very much alive. To begin your qigong practice it is suggested to start with slow and simple movements. From here, we can work our way into adding more dynamic movements. Starting with simple and repetitive movement is one of the best ways to begin our qigong journey. 

Slow and repetitive movements

The 8 Trigram Qigong exercises have the best movements suited for all levels. It is the best qigong routine for beginners. It has slow and repetitive movements that open up our body and allow the flow of energy in our body to flow more freely. This also allows the energy to flow into the channels of our body called meridians and release any blockages and stagnation in our body. By doing this we cultivate more energy for us to be able to work with our daily lives more effectively and have a better overall well-being.

Tradition and Science

Qigong has been proven, both traditionally and scientifically, to benefit the body. Some of the benefits of qigong include helping aid with diseases such as hypertension, cancer, and even with covid. It also helps strengthen the functions of our body most specifically in our organs such as the liver, kidney, lungs, heart, spleen and others. Qigong also helps with emotional problems such as depression, anxiety, stress, worry, grief and many more.


The Meridians 

An drawing of the meridians

Meridians are the energy channels or pathways in the body. It is where and how qi flow. It is also called the energy superhighway of our body.

Standard Meridians

There are 12 standard meridians in our body which connect from a particular organ to the extremities and/or vice versa. They either connect from a particular organ into the hand or the feet or the other way around. From there they can travel either upward or downward the body. 6 of this standard meridians are considered as Yang meridians and the other 6 are considered as Yin meridians, which connects to their particular and respective Yang organ or Yin organ

Yin and Yang in the body

The Yin organs are solid organs. They are responsible for storing, producing, and regulating qi. The Yang organs are hollow organs. It is responsible for transforming qi stored from the Yin organs and from the food and drink we eat. It helps transport and move qi in our body. 

Aside from the 12 standard meridians there are also the extraordinary meridians. They are the 8 Extraordinary Vessels. Unlike the standard meridians the 8 Extraordinary Vessels are not connected to a particular organ. The main function of these extraordinary vessels are mainly to connect and interact with a 12 standard meridians. 

Extraordinary Vessels

One of the extraordinary vessels is called the Chong Mai or Thrusting Vessel. The reason why I mention this particular extraordinary vessel in this blog is because this is also one of the most important foundations that we need to incorporate as we begin to learn Qigong. The Chong Mai runs in the center of our body. It originates from the middle of the kidneys and then runs upward into the other organs and then runs upward into the spine. In relation to human biology it may be related to as the spine. 

Heaven and Earth

This extraordinary vessel also allows us to connect our body to the energy of heaven and earth. One of the qigong exercises and movement’s principle is to connect with the energy of heaven and earth. So, it is always suggested that the movements in every qigong exercise always incorporate using and engaging the thrusting vessel. 

It is important to incorporate this to any qigong routine for beginners so that their practice may be efficient from the very beginning.

There are many more meridians that run in the body. For now we’ll just focus on these meridians mentioned as it may take ages to discuss all of it. 


8 Trigram Qigong routine for beginners

Stances and forms

Before beginning any qigong exercises first you must check your stances and forms. Again, this includes engaing the Chong Mai or the Thrusting Vessel as we connect to the heaven energy, as well as rooting ourself to the earth. Most of the time rooting our self to the earth is done through correct posture and stances. Connecting our self to the heaven energy is done through the Bai Hui or the “meeting of 100 points” which is located in the highest point of our head.

Practicing the stances and forms separate from the movement is very helpful. If you do not have good stances and forms you will not be able to have a solid foundation to move. The quality of your movement requires a very strong foundation.

In the 8 Trigrams Qigong, two of the most important stances that you need to master are the Zhan Zhuang or standing qigong and the horse stance. 


When you are able to have a stable foundation now we can begin with movement. The repetitive and slow movement of the 8 Trigram Qigong allows us to connect with our energy through subtle but very powerful movements. We have discussed earlier that this qigong has a slow and repetitive movement. It also has a spiral and circular movement. This spiral and circular movement serves like a pump that allows us to cultivate and move qi or energy in our body. The constant repetition of each movement allows the qi to flow as we release any stagnation and blockages in our body.


4-gate breathing

In this qigong, we can apply the 4-gate breathing. This breathing allows the qi to flow more in the meridians of our body by focusing the breath to the extremities of our body. As we inhale we feel the energy in a lower dantian or the battery storage system of our body, which is located below our navel. As we exhale we feel that qi in the extremities, which is the hands and the feet. Through our breathing we guide our qi and as we focus from the lower dantian to the extremities we allow our qi to move through the meridians or energy channels as well.  


Flow state  


Scientifically it takes about 20 minutes of movement to reach flow states. When we reach this it will feel as if the movement is more natural to us. Flow state means that we let go of thinking about movement but more so just flowing through it. It might take a while for someone to reach this state. It may take a few repetitions of a particular qigong routine for beginners to feel this. So do not feel frustrated if you do not feel it right away. First of course, one must master the movement and then one must unite the movement with breath and then apply the spirit or intention.  Then as you go along through your practice you will just naturally reach a flow state. To reach flow state one must be able to let go of thinking and assessing. One must be able to move from one point to another without hesitation or doubt. 

Qigong routine for beginners, a first step

The beginning is one of the best places you can be. It is the place where you are a blank page allowing yourself to just learn and fill yourself with new things. Learning something new may feel frustrating at times but always remember that patience is the key. Finding your motivation is one thing but discipline is more important than motivation. 

One may need to fail a thousand times, however, in every failure you learn something new. Everything is part of the journey so enjoy every step of the way.

Try this qigong routine for beginners and let us know how you feel.


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