Qigong exercises: routines and forms at a glance
Qigong exercises pair slow, gentle movement with calm breathing and focused attention. A qigong workout needs no equipment, and you can do it standing or seated.
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Which qigong form suits you?
| Form | What it is | Suits you if |
|---|---|---|
| Eight Brocades (Baduanjin) | 8 slow, flowing moves | you want one manageable classic form |
| 18 Movements (Shibashi) | 18 slow moves with little foot movement | you like variety without much stepping |
| Five Animals (Wu Qin Xi) | Imitates five animals | you enjoy a playful style |
| Six Sounds (Liu Zi Jue) | Long exhales with six sounds | breath interests you most |
| Yi Jin Jing | Twists and stretches, especially the spine | you have some experience, since it is seen as demanding |
Form details come from HealthHub Singapore, Ji Hong Tai Chi and Cloud Hands. The beginner, senior and morning routines are adaptations that we put together.
What does a qigong workout look like?
Most sessions open with quiet standing or sitting, loosen the neck and shoulders, repeat a few slow moves with the breath, and end in stillness.
How often should you practice?
NCCIH sets no general schedule. White Tiger Qigong calls ten minutes each morning a good start.
Do qigong exercises work?
See what studies report under qigong benefits, and who should take care under is qigong safe?. A local class adds a teacher's feedback.
Sources
- Qigong: What You Need To Know (NCCIH)
- Tai Chi and Qigong (VA Whole Health)
- Qigong: Health Benefits and Different Practice Forms (HealthHub Singapore)
- What is Health Qi Gong? (Ji Hong Tai Chi and Qi Gong)
- Cloud Hands: Shibashi Qigong Exercises
- Morning Qigong Routine: 10 Minutes to Start Your Day (White Tiger Qigong)