gentle
20-Minute Qigong Energy Flow
Qigong is a gentle but genuinely useful mind-body practice that many midlife women find suits them uniquely well.
20 min · Kit: Nothing
The session
- 13 min: Standing still; rooting; breathe into lower belly
- 24 min: Lifting the sky (push hands up, breathe in; lower, breathe out)
- 34 min: Parting the clouds (circular arm sweeps, shifting weight side to side)
- 44 min: Opening the chest (arms open wide on inhale; fold in on exhale)
- 53 min: Shaking (very gentle whole-body light shaking to release tension)
- 62 min: Closing form — hands to belly; stillness
Worth knowing
- Qigong is helpful learned from a teacher initially but the basics can be practiced from description
- Movement quality, breath, and attention are more important than getting the form perfect
- Regular qigong practice is associated in research with balance improvement and reduced fall risk
