Category: Training

The change in seasons at this time of year also brings with it changes to the physical, chemical, biological and energetic systems of the body. As the hats and scarves are dusted off to protect you from the cold, it is also important to protect yourself in other ways too. This simple, easy to follow, qigong routine does exactly that. The seasonal change can effect the body in many ways. When the weather changes from Summer to Autumn, the Lungs are the first to sense the change. If they can’t adjust to the change properly, then you will be more susceptible to common diseases which can manifest as coughs and colds. The cooler temperatures can constrict the muscles and cause tension in the body. This can have a knock-on effect causing stagnation which, in turn, can cause aches and pains in joints. This can then pull your structure out of alignment causing further discomfort. Sciatic nerve pain is common at this time of year due to muscle contraction that puts pressure on the nerves around the hips, buttocks and thighs.

We have created this Autumn qigong workout specifically to boost your immune system and develop resistance to the ailments that are common at this time of year. The first three exercises help to loosen the joints, stretch the muscles and tendons and aid fluid transfer along the spine. The 4 main qigong exercises then build on the benefits of the previous exercise. The first opens the meridians and draws clean, fresh, Autumn energy into the body. It helps loosen joints around the lower back and hips. The second helps to mobilize any stagnation and further develops energy movement. The third draws on five element theory to work on the lung and large intestine channels which are synonymous with the autumnal season. It also boosts energy levels and the immune system. The fourth exercise cleanses these channels and balances energy throughout the body. At the end we smooth excess energy around the head, arms and torso, gently stimulate the kidney function and drive excess energy to the bone marrow, aiding blood cell reproduction. Lastly we ‘close the gate’ and centre ourselves at the end of the routine. You can follow along with the the video below. There is a more detailed description of the excersises underneath.

The following is a general guide to the exercises performed in the Autumn Qigong Routine. Practise is key. The exercises should be performed with the tongue on the roof of your mouth, and breathing through your nose with your lips closed. Pull down the diaphragm as you breathe in by expanding the tummy. It is best to follow the order of this set because they have been chosen to build upon the benefits of the previous and lead naturally to the next. Practise slowly and intentionally, bearing in mind the main purpose of each exercise.

Warm up

1. Stand with feet a shoulder width apart. Relax shoulders, arms by sides and knees slightly bent. Lift arms to shoulder height and turn to look behind you, breathing in. Bring arms back to the start whilst breathing out. Do the same for the other side and repeat 12-24 times. (6-12 each side)
2. Widen stance to roughly twice that of your shoulders. Place hands on waist or above knees. Keep head up and back straight. Squat down slowly, as far as you can without causing discomfort, breathing in and then rise back up again, breathing out. Repeat 6-12 times.
3. Stand with your feet about a shoulder width apart. Raise palms up, above your head, as you breathe in. Lean to the side as you breathe out again. Breath in again as you return to the centre and out as you lean to the other side. Do the same as you bend forward at the waist and as you arch your back. Repeat 12 times on each side.

Main Practice

Always try and keep good posture and alignment during these exercises. Try to maintain concentration throughout and not let your mind wander. These exercises drive stagnant energy out, draw in clean, fresh energy, circulate and store the energy in the reservoirs and in the eight extra-ordinary channels, distribute the energy throughout your entire system and balance it in the centres. There is an explanation of how to complete the exercise and then a brief description of what the exercise does and it’s benefits.

Exercise one:

1. Stand with your feet just wider than a shoulder width apart and hands by your sides.
2. Inhale fully through the nose using your belly to breathe and raise your hands up above the head. Raise your heels off the floor as you stretch upwards.
3. As you exhale, lower the heels to the floor then bend forward slowly until you are bent right over with your arms dangling in front.
4. With your lungs now empty, inhale deeply as you raise your head up so you can look in front of you.
5. Exhale and then lower your head back down again.
6. Lower the hips first, inhale again and raise your body up to the original position.
7. Repeat 6-12 times.

This exercise stimulates and balances energy flow within the body. It stretches and tones the spinal column, stimulating the production, flow and distribution of spinal fluids and secretions. It also massages and tones the kidneys, stimulates the adrenal and thymus glands. Flexion of the diaphragm enhances correctness of breath and purges carbon dioxide. Bending forward at the waist promotes good circulation and brings fresh oxygenated blood to the brain.

Exercise two:

1. Stand with your feet about twice the width of your shoulders. Place your hands on your thighs or above the knee with the fingers pointing towards each other. Lean forward and support your upper weight with your arms.
2. Inhale deeply through the nose, raise the head up and back, arch the back and stick the buttocks out as far as you can.
3. As you breathe out, bring the head back down and tuck the buttocks in, arching the spine in the other direction, curving the spine as much as you comfortably can.
4. Repeat 6-12 times.

This is an exercise from the Eight Pieces of Brocade set. Alternating the arching of the back aligns the vertebrae of the spine and helps to strengthen the muscles along it. It also stimulates the nerves along the spinal cord and stimulates the thymus and adrenal glands. The stresses of modern living and poor diet can cause chronic degenerative illnesses, this exercise is designed to draw out and expel excessive Fire energy through the lungs and energy gates. At the same time it stimulates the adrenal cortex, this releases hormones which can be used to cool the excessive Fire with Water energy. This increases immunity and resistance to disease. The deep breathing tones the diaphragm and increases the lung capacity to enable the intake of more oxygen.

Exercise three:

1. Stand with your feet slightly wider than the shoulders. Make light, hollow fists with your hands.
2. Breathe out as you sink down into a low squat, pushing your fists behind you, as if you are skiing.
3. As you come back up in your stance, breathe in deeply.
4. The interphalangeal (first) joint of your thumbs should gently strike just under the clavicle (collar) bone.
5. Repeat 6-12 times.

This exercise is excellent for boosting your energy levels. As you sink into the squat position, it aids mobility around the hips, knees and ankles. This can loosen muscles causing sciatic pressure. The muscles in the legs are given a workout, acting as a pump to move blood and fluids. This can reduce stress on the heart and remove any stagnation or blockages throughout the body. Gently striking below the clavicle bone, with the thumb, activates and clears the lung meridian. The kidneys are toned, from the pumping action, balancing fluids and clearing the blood.

Exercise four:

1. Stand in a wide stance, about twice the width of the shoulders. Begin with the right hand above the left, as if you are holding a ball in front of you.
2. Twist your waist to the left hand side and push out with the right hand. Your left hand should slide to the left hip, with the palm up.
3. Next, fold in the hand you pushed out, so again the interphalangeal joint of the thumb presses just under the clavicle bone. The opposite hand makes a wide sweeping arc from the hip to above the shoulder at the same time.
4. Twist the waist to the right hand side and push out with the opposite hand. As you push out with one hand, the other draws diagonally across the body, back to the waist. When it passes the solar plexus, turn it over so the palm is facing up when it gets to the hip.
5. Try to rotate the hips fully on each side and feel the stretch on the back leg.
6. Repeat 12-24 times (6-12 times each side)

The final exercise of the main practice draws further on the Five Element Theory for this time of year. Those students familiar with our Ng Ying Qi-Gong (Five Animals) may recognise the similarities in this exercise with the first part of the ‘Leopard’ section of this Qi-Gong. As we mentioned earlier, the lungs are particularly sensitive at this time of year. We have purposefully chosen this exercise for its specific benefits. According to Five Element Theory, the element associated with the lungs (yin) and large intestine (yang) is metal. The animal associated with the metal philosophy is also leopard. The lungs take Qi into the body from the air and are responsible for the energy state of the body. Deep breathing is also a technique which can be used for leading Qi around the body. When you can regulate your breathing properly, you can generate a protective bubble of Qi around the body, similar to a shield. This is one of the main aims of this exercise. It balances the energies throughout the whole body, in particular the lung and large intestine, clearing out the meridians and replenishing with fresh, clear, Autumn Qi to revitalize and rejuvenate your body. This will boast your resilience as well as your immune system.

Cool Down

These movements are particular important to collect and store the energy that you have brought into the body, so that it does not dissipate so easily once you have finished. Headaches, dizziness, insomnia, irritability, restlessness and erratic behaviour can result from having too much energy lingering around the head and upper body. These exercises are designed to collect and store the energy in the centre of the lower abdomen and marrow of the legs.

1. Place palm on top of forehead and sweep over the top, down the back and the neck and over the shoulder, collarbone and chest. Sweep with the other hand and alternate.
   This sweeps excess energy from the head and neck and brings it back into circulation to settle in the lower energy centre.
2. Rub your palms together to charge them. Use one hand to sweep down the inside, then the outside of your other arm and then do the same on the opposite. Repeat 3-4 times. Charge your hands again and then sweep down the front of the torso and then the sides. Repeat 3-4 times
   This brings excess energy back into circulation so that it can return to the lower energy centre. It also stimulates circulation and enhances the body’s energy field.
3. Charge your palms again and place them on the kidneys. Rub gently in a circular motion.
   This draws energy into the kidneys and adrenal glands and condenses it there. It stimulates and boosts immunity.
4. Tap your legs up and down with the palms of your hands.
   This drives energy into the meridians of the legs and also into the marrow of the leg bones. Marrow produces red and white blood cells. Fresh energy will help purify and stimulate the production of new cells.
5. Place one hand over the top of the other and place over the belly button. Gently rub in small circles.
   This draws energy down to the lower energy centre for storage and also helps to create an awareness of this centre.

Have a go and see what you think of our Autumn Qigong Routine. If you have any questions or would like to discuss things further, you can leave a comment below or email us directly. If you wish to develop your understanding of qigong further, we also offer private tuition and public classes. Both can be live-streamed on Zoom so you can take part from anywhere around the world. You can find more info here:

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