Daily QiGong Routine – Easy for Beginners (2019)

October 1, 2019by Daphne

Hello again friends. Lots of people have been asking me for a really simple, easy to follow, very short QiGong flow that they could include in their daily routine. So I’ve put together three moves that you can join in with. I want you to think about your posture, your breathing, really taking it easy, slowing it right down and being very present and mindful within the exercise and that way you get the benefits of this QiGong flow as a really effective mindfulness exercise.

OK let’s get started.

Most of this flow uses our upper body so we’re just going to loosen that off and then get straight into the QiGong flow. We’re turning our head. The other way. Chin to our chest and just looking up to the ceiling. Where the ceiling meets the wall, in front of me there. Shoulder roll. Feeling that tension slipping away from the body. Loosening those joints. Moving our hands forward, making a circular shape, our arms curving round and our back also curving round as if we are leaning over a big beach ball and we’re gonna bring it back. Inhale on the way up here, exhaling as we move down. Feeling that movement. Moving our hands as if they’re moving through water.


Moving our hands to hold a Qi Ball. About the size of a tennis ball. I’m gonna open the Qi Ball and close it. Like it’s a piece of elastic, we’re pulling it apart, pushing it back together. We using the force, using the natural resistance and the energy around us to play with our energy. Our breathing is inhaling on the way out and exhaling on the way in. Focusing on the palms of our hands, Lao Gong Points, they are our energy points. And again.


Moving through to Yin Opens and Yang Closes. Bringing our hands to our sides. We’re moving our hands up to shoulder height, our palms facing down. Good opportunity to open the chest, stretch out those arms through the fingertips and then we’re turning our palms up, bringing our hands down. Scooping them forwards, a bit like our Cross Hands. Taking them out, extending out. Inhaling, opening the chest. Exhaling. Smooth and steady with our movement. Moving continuous. Again being present and mindful of movement. Feeling your own flow. That’s what I like about QiGong. Feel your own flow, able to get into the zone. Stretch out any of that stress


Moving through to Exchanging Heaven and Earth. So holding a Qi Ball slightly bigger this time, the size of a football. We’re bringing this lower hand and we’re stretching it out up to the ceiling. Fingertips pointing over in the direction and from one side to the other. Our other hand lowering down, fingertips facing forwards. Diagonal stretch across the back. Then we’re bringing it to our ball. Bottom hand comes up, stretches to the ceiling. Opening that chest and again breathing in. Inhaling on that stretch. Listen to your own body just stretching, within your own comfort zone and you can visualise the stretch going further than you can physically do and this also helps with the process. You can add that little knee bend, whatever feels natural to you. Again feel your own flow.

Taking your time. Taking your hands round through Hugging the Tree coming to rest at the Dan Tien. The centre of our energy. Holding the hands here and let’s take three breaths in. Clearing the mind, calming the breathe, feeling relaxed and at peace. Mind body connection.


I hope you found that QiGong flow, a short, simple and easy to follow and something you can incorporate into a daily Qigong routine. It’s also great as a mindfulness exercise to help in stress relief, keeping calm and developing that mind-body connection. Please tell me below in the comment section how you’re getting on and how you’re enjoying these videos. That way I know to create some more for you. Looking forward to next time. Please subscribe,  take care and enjoy your Tai Chi and Qi Gong.