A collection for practice

Qigong

Exercise sets, stretching routines, and background materials — easy to find, ready to use.

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Ink-style illustration of a tree in a mountain landscape
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28 exercise sets 6 categories 5 references

These are traditional practice notes, not medical advice. Move gently, adapt every exercise to your own body, and ask a health professional about any condition.

Exercise sets · 4

Standard

Everyday practice

Ba Duan Jin — Eight Silk BrocadesA guide to the eight brocades, with variations and practice tips. Daily Qigong RoutineWarm-ups, movement, and a complete daily sequence. Morning Qigong RoutineWelcoming the day with breath and movement. Qigong and StretchA compact series of qigong movements and stretches.
Exercise sets · 3

Ancient

Traditional forms and historical roots

Daoyin-tu — Gathering and PullingAncient exercises inspired by the Han-era Daoyin diagram. Wuqinxi — Five Animal FrolicsTraditional animal-inspired movement sequences. Yi Jin Jing — Muscle and Tendon CleansingMuscle and tendon cleansing, with breath and movement.
Exercise sets · 7

Focus

Movement, flexibility, and cultivation

Conserve and NurtureA 24-section brocade practice. Dredge, Tone, Root, RelaxA sequence organized around four complementary intentions. Flex and StretchJoint warm-ups, stretches, and qigong. Preserve and StrengthenPreserving, clearing, energizing, and strengthening. Stretchy QigongA stretching-focused set, especially for cool weather. Seven StretchesSeven targeted stretches for the whole body. Shake Out the KinksA cleansing and loosening sequence.
Exercise sets · 5

Healing

Practice organized around particular needs

Back and Leg PainMovement and stretching for lower-back and leg discomfort. Qigong for BalanceWarm-ups and exercises focused on balance. Kidney-Related QigongA set of kidney-related meridian exercises. Qigong for Cold and FluTraditional qigong practices for cold and flu season. Qigong for Elbow Pain and BalanceExercises for elbow discomfort and balance.
Exercise sets · 4

Seasonal

Practice in the rhythm of the seasons

Get Ready for SummerA seasonal sequence addressing stiffness and fatigue. High Energy Day RoutineA more energetic practice sequence. Wake Up the Earth!An early-spring practice. Preparing for AutumnA seasonal sequence with attention to lung and core.
Exercise sets · 5

Dragon Spirit

Energetic forms and specialized sets

Lian Gong Shi Ba Fa — 18 Beneficial Exercises Qigong to Lift the SpiritAn uplifting practice drawing on the eight brocades. Shaolin QigongWarm-ups for a more strenuous Shaolin-style practice. Taiji Jiangan — Exercise WandA sequence of health-pole / exercise-wand movements. Taijiquan QigongTaiji qigong exercises attributed to Dr. Yang, Jwing-Ming.
Background materials

References

Reading and principles to accompany the exercise sets.

Diagram of the bagua and yin-yang symbol
Types of QigongAn overview of major approaches. References & linksBooks, teachers, and further reading. Qigong and ATPA discussion of qigong and energy. Seven CorrectionsPostural and practice principles. Si Zheng — Four UprightsFoundational alignment principles.
A note from the original class

About the class

Qigong and Stretching is the name of an exercise class at the YMCA in Barnstable, MA, that was developed by David Stitt. It presented participants with a wide variety of qigong (energy cultivation) exercises, from both ancient and modern traditions and across a wide variety of schools. The course also introduced various stretching exercises.

This website presents the exercise sets that were used for the class, along with some references.

The gong in qigong means work or practice or cultivation. The exercise movements are generally easy and may be adjusted; they require practice to get the most benefit. Benefits of qigong accrue best when the mind is centered on the practice and the practitioner coordinates breath and visualization with the movements.

The realm of qigong is vast. The materials listed here are a small part of the whole. There are many effective practices, both ancient and modern. For every defined set of movements, there are many variations. There are many different body types, ages, experiences, mental states, physical capabilities and conditions of health, wellness and illness. Practitioners can and should adapt the movements to their particular needs.

Group practicing qigong outdoors
From the original class materials