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• Qigong Meditation Techniques: A mini guide...

• Did you know? Oldest Yogi In The World

• Yogapedia: Todays pose of the day...

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Qigong Meditation Techniques

In order to achieve optimal mental, bodily, and spiritual health, qigong meditation is an age-old Chinese therapeutic technique that blends controlled breathing, moderate movement, and meditation.

Similar to tai chi, qigong meditation is thought to be effective in treating a number of health issues, including leg and back pain, high blood pressure, heart disease, diabetes, chronic fatigue, and insomnia. But there is little research to support these assertions.

You might be skeptical about giving qigong meditation a try given its rising popularity.

Active and passive qigong are the two basic subcategories of qigong. For energy, or qi, to flow through the body's meridians, active qigong uses slow, regulated motions, whereas passive qigong calls for quiet and relaxed breathing.

Benefits of qigong meditation

• Increased balance

• Lower stress and anxiety

• May lower risk of chronic disease

• May improve focus

How to:

Qigong comes in numerous variants. Here is a basic introduction to both passive and active qigong. But it's best to consult your doctor first before starting any new fitness regimen.

Passive Qigong

Traditional meditation and passive qigong are extremely similar. Passive qigong can be divided into two basic categories: mental concentrating (ru jing) and visualization (cun si).

Simply sit straight in a comfortable position, close your eyes, and take belly breaths in and out to exercise mental concentration (diaphragmatic breathing). Try to sit for at least 10 minutes, if not more, and concentrate on your breathing.

Similar techniques are used in visualization, but with more creativity. Close your eyes and think about happy or relaxing things (e.g., the beach, a flower-filled valley, a mountaintop). By using these visualizations, you can help your body receive positive energy.

You could see energy moving toward a physical part or organ that needs healing. Attend classes or study qigong books to learn chants, visualizations, and other contemplative practices to improve your practice.

Active qigong

Active qigong aims to keep your body flowing continuously. Active qigong calls on you to maintain mobility throughout various movement sequences, in contrast to yoga, which typically focuses on static stretches.

Starting with a beginner's class or online video is the best option because qigong comprises a series of motions. Active qigong is best practiced in a social environment to foster community and togetherness, which TCM views as crucial for health and healing.

Remember to exercise patience as you learn and take pleasure in the process, whether you are practicing passive or active qigong.

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YOGAPEDIA

Triangle Pose (Utthita Trikonasana)

Instruction 

The Triangle can be modified like Extended Side Angle, using a yoga block for your bottom hand if you aren't comfortable reaching your arm to the floor. You can also rest your hand higher up on your leg—on your shin or thigh—but avoid putting it directly on your knee.

Don't hesitate to micro-bend both knees if the pose feels uncomfortable. This won't look or feel like a pronounced bend, but rather, just enough of a movement to unlock your knees and ease tension in your hamstrings.

Triangle offers many benefits: Strength (in the legs), flexibility (in the groin, hamstrings, and hips, as well as opening the chest and shoulders), and balance.

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