If you lack the flexibility or balance to do all but the most basic yoga poses, you might find yourself looking for an alternative breath-focused practice. Enter Qigong.
I was introduced to Qigong by Lee Holden, who is the founder of Holden Qi Gong and a master of the art. It is a great alternative to yoga because it is even gentler on the body, and the movements are accessible even to those with limited mobility. Every exercise Holden shared is performed standing, so you won’t have to worry about getting down to the floor and back up again.
“Qigong exercises are equipment-free, beginner-friendly, and can be done anytime, anywhere,” says Holden. “They focus on rejuvenating the body’s energy system and are perfect for morning wake-ups or mid-day slumps.
“They’re designed to leave people feeling both calm and energized, using simple movement, breath and mindfulness.”
Try this quick Qigong flow and let us know in the comments how you found it.
1. Knocking on the door of life
- Stand with your knees slightly bent.
- Gently twist from your hips one way, then the other, letting your arms swing freely back and forth across your torso.
- Tap your hands on your abdomen, ribcage, and lower back (specifically over the door of life acupressure point).
Benefits: Boosts energy, stimulates acupressure points, supports spinal health and recharges vitality.
2. Spinal cord breathing
- Stand with your knees slightly bent, upper arms out to the sides, elbows bent to 90°, and your hands in gently-held fists, palms facing forward.
- Inhale as you arch your spine, then look up and lift your chest.
- Exhale as you round your spine, tuck your tailbone, bring your chin to your chest and bring your forearms together in front of you.
- Repeat five times, slowly and fluidly.
Benefits: Promotes a healthy spine, improves circulation and enhances joint mobility in the back.
3. Spreading the feathers
- Stand and lift your arms out to the sides so your hands are approximately in line with the bottom of your rib cage.
- Press your palms down and gently drop one ear toward the same-side shoulder.
- Feel the stretch on the opposite side of your neck and shoulder.
- Hold and breathe deeply.
- Repeat three times on both sides.
Benefits: Eases neck and shoulder tension, and supports arm health.
4. Swimming dragon
- Stand with your feet wider than shoulder-width apart and your hands at your heart.
- Shift your weight to one side, extend your hands in that direction, and turn your head over the opposite shoulder.
- Return to the center and repeat on the other side.
- Flow from right to left for a few minutes.
Benefits: Builds leg strength, enhances spinal flexibility, clears stagnant energy and promotes longevity.
5. Pulling down the heavens
- Inhale and slowly lift your arms over your head.
- Exhale and gently float your arms back down as if smoothing the air.
- Continue, visualizing waves of relaxation washing over you.
Benefits: Calms the nervous system, clears mental fog and helps you set an intention for the day ahead.
6. Centering
- Rest your hands on your lower belly.
- Take a few deep, grounding breaths.
- Feel your body’s energy settle and center.
Lee Holden is a master expert in the ancient practice of Qigong and the CEO and founder of Holden Qi Gong. Through online and in-person courses, Holden teaches the transformative power of Qigong, which he describes as a science that improves the life-force energy of individuals by activating dormant energy through a series of breathing and meditative exercises. Holden is the star of the PBS show “Your Fountain of Youth” and was recently featured on KTLA, Great Day Washington, FOX 5 DC, and NBC California Live.
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