qigong exercises

Shibashi QiGong 18 Form is a sequence of 18 individual QiGong movements that have been designed as a gentle QiGong exercise routine that promotes full body health. It aims to work and cultivate our Qi, whilst moving and working the major parts of the body. It is also performed in a flowing, rhythmic manner which enables us to develop a mind body connection, that can be very relaxing and mindful.

Shibashi QiGong 18 Form is one of the most popular QiGong sequences practised throughout the world. As with all QiGong, if practised on a regular basis it offers a plethora of benefits to the mind and body. With its origin in Traditional Chinese Medicine (TCM) it nurtures and nourishes from the interior to the exterior of our physical body, with its connection to breathing and mindfulness it brings peace and balance to our mind and mental health.

The list of benefits from regular QiGong practice are as follows :-

PHYSICAL – develops optimum function of the body through maintaining balance of yin-yang, effective Qi and Blood Flow and Zang Fu Organs. Its exercises develop better posture, body alignment and awareness, builds strength, tone and flexibility, keeps us active without heavy impact on the joints and bones. Increased lung and chest capacity through deep breathing techniques.
MENTAL – like a moving meditation, develops being present in the moment and mindful of movement, takes us away from everyday stresses, nurtures our mental health, calms an anxious mind, reduces chatter, provides relaxation and builds positive self-esteem. It also creates focus, intention and confidence for the practitioner.
SOCIAL – provides an opportunity to meet new people in a class, builds a community of like-minded people, develops caring, friendly and supportive relationships between people. This can uplift a low mood and reduce the possibility of social isolation, which can lead to depression or mental illness by providing a non-competitive exercise class to take part in.

Please press on the video link above to listen to my Introduction to the Shibashi QiGong 18 Set and press this link here to view the whole of my Shibashi QiGong 18 Playlist : – https://www.youtube.com/playlist?list=PL8yseQESUF5_rfKdJhJ3sRwCy74ETk0KU

Each of the videos in the playlist will concentrate on an individual Shibashi QiGong 18 movement and provide repetitions and progressions to formulate into its own individual short QiGong flow. I also have a SEATED VERSION of each Shibashi QiGong 18 movement. My Freshfield Fitness Tai Chi PT YouTube channel has lots of other FREE Tai Chi and QiGong videos that you can follow at home. PLEASE SUBSCRIBE – thanks.

INTRO
It’s really important before starting any exercise that you warm up properly. Warming up increasing our heart rate, gets our blood pumping and moving around our body, it loosens off all our body parts ready for the movement and exercise to come.

I’d recommend doing all our exercises within your own comfort zone. Listen to your own body because you know it better than anybody else and if it doesn’t feel right, it possibly isn’t.

I’d also recommend speaking to your GP if you’re new to exercise, if you haven’t exercised in a while or you’ve had a health or medical condition that you might need to discuss before starting off on a new exercise regime.

So the first thing we are going to do is a nice warm up. In Tai Chi and QiGong we take this nice and slowly and gently. We’re going to move each part of our body, one by one, loosening it off and getting ready for exercise.

TAI CHI AND QIGONG WARM UP
HEAD & NECK – Move the head to the right, nice and slowly, just as far as you can and bringing it back to centre. And to the left. Back to centre. Chin to your chest, looking down to the floor. And with care, taking your head all the way to the ceiling and bringing it back to centre. Looking forward we are going to do our ear to our shoulder, so keeping your shoulders down. And the other way. We’re going to look around the room, taking our time, drawing a circle with our chin. And the other way.

SHOULDERS – We’re going to roll the shoulders, three times and three times the other way. Bringing our hands to our shoulders and we are going to increase that circle. Drawing circles with our elbows. And the other way, taking them back.

HANDS – We’re going to bend our knees. We’re going to draw our hands and squeezing in our hands tight and relax. We’re going to do that again, so drawing our hands in tight, squeezing and relax. And last time, drawing them in, squeezing them tight and relaxing.

TORSO & SPINE – We’re going to bend our knees. We’re going to turn from the waist. This is called ‘Knocking on the Door’ but we’re keeping it nice and gentle, just within our own comfort zone. We’re just turning from the waist as far as we can. We’re not turning to put any pressure on our knees, we’re letting our arms swing nice and natural, and just letting our body just loosen off around the spine. Keep it going.

BODY & ARMS – We’re just going to reach out to either side, stretching out the waist from side to side, just as far as you can. Again listening to your own body, keeping it within your own comfort zone. Keeping those shoulders relaxed. Four more, three, two and one.

HIPS – We’re going to do some hip circles. So forward, side, back, side. Let’s do that three times. And the other way.

FULL STRETCH & INHALE/EXHALE – We’re going to take a nice in breath, all the way in and all the way out, bending our knees. Let’s do that again. Bringing it all the way up and all the way down. One more time, bringing it up and all the way down. Yeah good.

LEGS – We’re just going to take our foot out, heel and bringing it back. Pushing it out, heel. And heel, bending that supporting leg and let’s do one more, heel and change legs. So we’re going to go heel and bring it in. And heel and bring it in. Heel, last one. And Heel and bring it in.

We’re warmed up and ready. Enjoy your Tai Chi and QiGong.

Shibashi QiGong 18 Forms – Introduction

How to Warm Up for Tai Chi and QiGong

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