Qigong (Chi-kung) is a Chinese system of gentle breathing exercises often combined with movement that is several thousand years old. According to traditional Chinese theory, your body is powered by Qi (Chi), an invisible energy force that circulates through the meridians and channels of your body. Illness develops where Qi blockage occurs. Thus, Qigong exercises are designed to smooth the flow of Qi in your body, improving health and increasing longevity.
Qigong Horse Stance
The Qigong Horse Stance exercise is designed to alleviate back pain caused by disease or improper alignment of the vertebrae. Practicing this stance for 5 or more minutes per day can help to reinvigorate Qi flow in the area of your back and legs, correcting posture problems that can develop from sitting in a hunched position all day at work.
To perform the Qigong Horse Stance, stand with your feet parallel, toes pointed forward, and your legs roughly twice as far as shoulder width apart. Bend at the hips and knees (keeping your knees behind the toes) until the top of your thigh is even with your knee. Tuck your body in at the hips, eliminating rounding in the lumbar region and straightening the spine.
Keep your head held erect, with your chin slightly tucked and your eyes focused forward. Hold your hands in front of your body or at your waist. While sitting in this position, mentally relax the body and do not allow any muscle groups to unduly tense up. This will allow the Qi to flow freely. Breathe gently but naturally--this will also help to relieve tension.
If you are unable to hold this posture for the full 5 minutes, start off with 1 minute of standing and then gradually increase the time as you become more comfortable.
Basic Breathing Meditation
Qigong also places strong focus on proper breathing to open up Qi channels and restore health. One of the easiest methods to practice is the basic breathing technique, which will allow the body to relax, stimulating the flow of energy throughout. This exercise will also teach proper abdominal breathing, which is quite unlike how most people breathe by expanding their chest and ribs.
To perform the basic breathing meditation, sit in a chair or lie down comfortably on your back. Mentally relax all the muscles of your body, including your diaphragm. Now breathe deeply into your stomach, allowing the diaphragm to naturally expand and using all of your lung capacity. Pair your mind on your breath, eliminating stray thoughts and focusing on the task at hand.
As you exhale, feel your body relax, mentally picturing all of your blood vessels and nerves becoming calm and steady. You may feel heat, coolness or tingling sensations. These are all natural responses to the training. Do not fixate on them and just concentrate on your breathing, letting things happen naturally. Practice for at least 5 to 10 minutes per day, although feel free to practice for longer if you so desire.
Alternate Nostril Breathing
Finally, try practicing alternate nostril breathing to increase your ability to draw oxygen into the body. Drawing more oxygen into the body will help nourish your cells, leaving you feeling energetic and invigorated.
To practice this technique, adopt a sitting or lying posture. Using your index finger and thumb, push down on one of your nostrils and begin breathing through just the other. Use slow, controlled breaths, keeping your mind free from worry throughout. Perform one long inhalation and exhalation through one side of your nose, then change it up and plug the opposite nostril. Continue alternating back and forth for 5 to 10 minutes. Combine this with the principles you learned in the basic breathing meditation (breathing into your stomach) for maximum benefit.
Tags: your body, Horse Stance, Qigong Horse, Qigong Horse Stance, with your