Qigong: Chinese Yoga
Written by Debra Kirchhof-Glazier
Qigong (pronounced “chee-gong”) is an ancient Chinese art related to tai chi and sometimes referred to as Chinese yoga. The term means “vital energy (qi) practice (gong)” and is essentially a dynamic meditation. Like tai chi, qigong combines slow, graceful movements and standing postures with mental concentration and breathing to affect the flow of energy through the body. The movements in qigong are generally much simpler than those in tai chi, making it relatively easy to learn. Despite its outward simplicity, however, the practice of qigong is a very powerful way to enhance well-being.
Qigong can be done sitting, standing, or lying down. The main idea is to facilitate the flow of energy in the body through a combination of movement, breathing, and concentration. For those who make it a daily practice, qigong can become almost second nature, resulting in the ability to make subtle adjustments that maintain vitality throughout the day.
The practice of qigong involves mindful adjustments that are collectively known as the three intentful corrections. The first intentful correction involves adjusting the posture of the body. Poor posture, a problem exacerbated by today’s sedentary society, can either restrict or block the flow of energy or cause unnecessary energy expenditure, problems that can decrease stamina and increase the potential for illness or injury. Qigong brings mindfulness to one’s posture by focusing on balance and weight distribution during the movements.
The second intentful correction involves breathing. Most people, especially when they are stressed, breathe shallowly and high up in the chest. Qigong focuses on abdominal breathing, in which the lower abdomen expands first on the inhalation and then contracts on the exhalation. This type of respiration enhances efficient lung function and promotes relaxation of the upper body. Contraction of the diaphragm also gently massages the internal organs.
The third intentful correction involves mental concentration. This is the most difficult but potentially the most important aspect of qigong. Modern society is fraught with distractions, complexities, and stresses that often prevent our ability to experience the healing presence of a quiet mind. People who try to meditate often give up because they find it difficult or impossible to keep their focus, even for one minute. It could be argued that training your mind to truly rest by stripping away all concerns and worries, even for short periods of time during the day, is one of the most important things you can do for your health. A calm mind can have far-reaching benefits for your ability to think, stay alert, and constructively deal with stress. The deep breathing and gentle movements of qigong make it easier to gain the mental concentration that strips away distracting thoughts and emotions and enhances a state of relaxed consciousness.
In addition to the purported effects on energy flow, which are difficult or impossible to measure, qigong has some biological effects as well. For example, from a physiological perspective, the deep breathing of qigong triggers a shift in the nervous system from the sympathetic “fight or flight” mode to the parasympathetic “relaxed” mode, which promotes a feeling of well-being. The movements stimulate the flow of lymph, which is important for proper immune function. And the meditative aspects relieve stress, which is reflected in a shift in hormones that results in healthier levels of blood sugar, less fluid retention, and enhanced resistance to infection.
Some interesting research has been done recently on the medical applications of qigong. For example, a 2009 review of 36 clinical research studies of 3,799 patients over the age of 55 showed significant improvements in blood pressure, decreased risk of falls, and decreased incidence of depression and anxiety in those that practiced qigong. Another meta-analysis of 26 randomized controlled trials showed that qigong increases the levels of infection-fighting white blood cells, increases heart and lung function, and decreases cholesterol and blood pressure. Qigong even has potential to help with drug detoxification. A study of 86 male heroin addicts suggested that qigong may be an effective alternative to drug therapy during the detoxification process. This is exciting news for proponents of mind-body approaches to health and people who are looking for ways to enhance their health or cope with chronic illness without side effects.
To find out more, I encourage you to check out the Qigong Institute, a nonprofit organization established in 1983 to promote qigong through research and education. The Institute presents a nice overview of the practice with a comprehensive set of links on their website at www.qigonginstitute.org.
Those interested in experiencing qigong firsthand are invited to join a series of six classes to be held at the Natural Connection Wellness Center at 313 Fourth St. in Huntingdon, beginning March 20th. For more information contact Debra Kirchhof-Glazier at 627-2582 or at kirchhof@juniata.edu.
There is no magic button to health and wellness. However, mindful movement is undoubtedly one of the components. We invite you to find out more about this ancient art and join us at the Wellness Center to discover what it can do for your health and vitality. We hope to see you!
The Huntingdon Health and Wellness Association makes no medical claims or recommendations. Check with your doctor about your specific health care needs.