The Evidence-Based Qigong curriculum is the core aspect of our Insight Qigong training program.  These simple Qigong exercises were developed by Dr. Yang of the Center for Taiji and Qigong Studies and have been proven effective on a variety of measures through evidence-based trials.  While we eventually get deeper into Qigong studies and investigate other exercises and processes, these exercises serve as our baseline.

Following I have some short and simple videos taken at our workshops that show the basics movements of some of these components.  I hope this can be a learning tool for those new to the program and a reminder for those further along.

Grand Opening is our basic beginning movement.  This is a great warm-up exercise for Qigong and/or taijiquan practice, standing or sitting meditation, and/or just as an exercise on its own.

Another frequently used practice is “Wash Organs”.  We use this movement frequently, as it is a good finishing practice for the Taiji form; dynamic Qigong; meditation; and as a stand-alone practice.

Wash Organs is a calming practice as it works to return rising energy to the navel Dantien, or Sea of Qi.

 

A Qigong practice we use to gather Earth energy into the body to nourish the lower Dantien and the reproductive organs is called “Collect Earth Qi”.  Mind Intention, or Yi, is on pulling Earth energy up through the CV1 point at the perineum.

 

 

Our static Qigong practice includes sitting, lying, and standing Qigong.  Accordingly, sitting Qigong is also covered under “Meditation”.  Our standing practice includes standing in Wuji posture, which is a neutral posture with both feet parallel to each other and hip distance apart.  This is basically the posture we utilize for Grand Opening and Wash Organs.

The other standing posture we use is Santi.  Santi is a forward stance, very similar to a boxer’s stance, or bow and arrow stance in Yang-style Taiji.  When standing in this posture, take note that the intention is toward splitting energy forward and back, or Lieh.

 

There are many different aspects to consider in standing Qigong.  Posture and Intent are crucial factors.  To this end we must be relaxed and still maintain good posture.  We must have good Peng Jin, which means we must have the quality of a balloon, or a rubber ball inflated with air.  We must be flexible and resilient.  At the same time, we need to exhibit Fang Song, or relaxation.  We need to have a quality of sung.  This is energetically relaxed; relaxed but still maintaining structure and energy.  To do this we can’t be stiff or rigid.  We must remember, there is always a bit of movement in stillness and stillness in movement.

To help develop this skill and to convey these principles, we utilize partner exercises that emulate standing in water.  One partner acts as the water and gently moves his/her partner around.  The partner yields and moves with the water all the while maintaining peng, sung, and proper structure.  This is also a good introduction to Taijiquan Push Hands.

 

After the practice of static Qigong it is helpful to move a bit more vigorously.  In fact, it is helpful to move vigorously occasionally anyway.  Qigong practice is great for gathering and storing energy, but we need to use and express this energy as well.  A balanced practice is a good practice.  In our program we use agility exercises that serve this purpose and others, such as building agility, leg strength, balance, and serve as an introduction to the physical expression of energy.

The basic agility exercises in this program come from Xinyi Quan and are moving Santi practices.  A basic agility exercise show below is The Flower Blossom Exercise:

 

Note, this is the basic variation of this practice wherein we move in a straight line.  The idea is to maintain good posture, proper Santi; to move with agility; and to express some energy out.  Again, this is a more vigorous practice than most of our Qigong exercises:

 

All together the Evidence-Based Qigong is a simple and effective Qigong practice.  It is easy to learn, easy to practice, and the benefits are plenty and continuous.  The above videos don’t cover all these practices, but hopefully will provide some reinforcement to what is learned in the instructional formats.

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