Qigong · 9 min · level: easy
A classic health-promoting qigong set of 8 forms. Gentle movements in the rhythm of the breath.
Start with the figure and voiceStand with your feet shoulder-width apart, knees soft. Take a few calm belly breaths.
Interlace your fingers, on the inhale raise your palms above your head, reaching upward. On the exhale, gently lower your arms in a circle. Regulates the Triple Burner.
Step to the side, half-squat. Alternately “draw the bow” to the left and right, gaze following the “arrow”. Opens the chest and the Lungs.
One palm pushes upward, the other downward along the thigh, gently switch hands. Harmonizes the Spleen and Stomach.
Arms hang freely down. On the inhale slowly turn your head and gaze backward, on the exhale return. Alternate to both sides, without jerks.
Wide stance, palms on the thighs. Gentle circular swaying of the torso. Classically “removes heart fire” — overheating and irritability.
On the inhale stretch upward, on the exhale a gentle bend, palms sliding down the legs. Knees slightly bent. Strengthens the lower back and the Kidneys.
Half-squat, slow “punches” of the fist forward with a light effort of the whole body. Releases stagnation of Liver Qi.
Rise onto the balls of your feet on the inhale, on the exhale gently drop onto your heels with a light vibration. 7–10 repetitions.
Palms on the lower belly, stand calmly, breathing even. Notice the warmth and the support in your feet.
The movements are smooth, without pain. If you feel dizzy, sit down and rest.
Start with the figure and voice