What is Qi Gong?
Qi Gong is a gentle and slow form of traditional Chinese medicine.
From the Chinese "qi" meaning "energy" and "gong" meaning "work", Qi Gong is the work of energy through the body.
This practice consists of exercises that, if practised regularly and daily, would enable spiritual, mental and physical balance.
The practice of Qi Gong involves a wide variety of movements, usually very slow in sequence, still postures, stretching, breathing exercises, visualisation and meditation with great concentration.
The Qigong principles
Qi Gong is based on traditional Chinese medicine.
To understand it, you need to understand the different principles of this traditional medicine, which dates back thousands of years.
Qi is a fundamental concept in Traditional Chinese Medicine, it can be defined as the flow of energy that would be the basis of everything. When this energy flow is well balanced, it prevents or cures certain diseases and improves physical and mental health. The principle of Qi Gong is to achieve control of Qi throughout the body, and regular practice of this discipline would activate the body's self-healing mechanism.
Some methods are more suitable for people who want to strengthen their tendons, others for people who suffer from sleep disorders or organic diseases due to poor energy circulation.
The methods should not be mixed.
The benefits of Qigong
To improve flexibility
Qigong allows you to gradually and smoothly perform larger and larger movements.
Regular practice therefore helps to improve flexibility, as the stretching and movement exercises of Qi Gong loosen the joints.
Some scientific studies have highlighted the effectiveness of Qi Gong in reducing stress.
One study showed that a 60-minute Qigong session can significantly reduce stress indicators (cortisol, alpha waves) and cause great relaxation, contentment and refreshment.
So-called "meditative" Qi Gong promotes mental relaxation through the use of repetitive movements that allow you to clarify your ideas and set your priorities.
Develop your balance
Qi Gong encourages mental and physical balance.
Qi Gong exercises involve many stationary postures that must be held for long periods of time.
Perseverance and concentration help you to gradually develop your balance.
Like many exercises, they aim to regularise the position of the body.
Improving health
Qigong can have a positive effect on the physiology of the body.
For example, a study of people with hypertension showed that regular Qi Gong practice lowered blood pressure, reduced cholesterol, triglyceride and LDL cholesterol levels, and improved the patients' life expectancy.
Qi Gong was also found to reduce psychological distress, lower blood sugar levels in diabetics, and improve self-image.
Solution or prevention?
Qi Gong can be used as a solution or as a prevention.
As a solution, scientific studies have shown that the regular practice of Qi Gong can reduce high blood pressure, chronic pain, improve the quality of life of cancer patients, reduce symptoms of premenstrual syndrome, reduce symptoms associated with Parkinson's disease, help with heroin withdrawal. ...
In prevention, it allows you to strengthen and soften the musculoskeletal structure of the body, improve the quality of life, optimise the immune functions of the body, which helps to maintain its health and prevent the onset of certain diseases.
Some Qi Gong exercises in practice
The regular practice of qigong is very simple and within everyone's reach.
It does, however, require motivation and perseverance.
The practice of Qi Gong should be done naturally, without force, but with progressive effort to achieve true relaxation.
It is not necessary to seek results at all costs, as they come naturally with practice.
No materials are required for the practice of Qi Gong, except a small cushion or mat for comfort.
Distractions should be eliminated to increase the chances of successful concentration.
Start the day off right:
Stand in a squatting position with your palms on the floor and your arms outside your legs.
Take a long breath in and exhale slowly and deeply.
Repeat ten times.
Slowly stand up with your legs and arms spread and inhale with your palms facing up.
Exhale and repeat 5 times in a row.
This exercise helps you to inhale your qi, giving you strength, while exhaling your weakness.
To improve your longevity:
According to the Taoists, short breathing shortens life expectancy, so this exercise aims to "breathe through your heels".
Start by standing with your feet parallel and your legs spread at shoulder height.
The legs should be straight, but flexible at the back of the knees.
Next, relax your pelvis and let your arms go out to either side, keeping your back straight and flexible.
Press your heels into the floor and take a deep breath as you raise your arms to chest level.
As you exhale, bend your knees and lower your arms to follow your breath to your heels.
This exercise should be done 5 times in a row, 5 times a day.
To reduce high blood pressure:
According to Traditional Chinese Medicine, stress and depression are two factors that contribute to high blood pressure.
However, Qi Gong helps to combat stress through breathing work.
Here is another exercise: sit down, relax and practise abdominal breathing (the belly should swell on inhalation and deflate on exhalation).
Breathe in lightly through the nose and out more slowly through the mouth.