Yan Xin Qigong is part of a traditional Chinese practice that incorporates slow movement and controlled, practiced breathing techniques to promote meditation, circulation of qi (life energy) and overall health. Often confused with yoga or martial arts, this art form is more geared toward promoting disease prevention, overall physical health and communicating with a "higher power" for greater spiritual well-being. Likewise, Yan Xin Qigong is focused on "the cultivation of virtue and scientific spirit" through traditional qigong practice. There are several easy qigong exercises you can try to begin to reap the benefits of Yan Xin Qigong.
Alternate Nostril Breathing
Alternate nostril breathing aids in using each lung to its full capacity. Sit cross-legged with a straight spine, and use your index finger to depress one nostril so that you cannot breathe out of it. Breathe through the open nostril. Switch, using your thumb to close the alternate nostril.
Take long, deep breaths, making sure your face, jaw and tongue are relaxed and your lips are gently closed. Continue this practice for at least five minutes, or longer if you have been practicing qigong regularly.
Shoulder Relaxation
Shoulder relaxation allows our shoulders---which take a lot of the proverbial "weight" from our daily work and anxieties---to relax, promoting better mental and physical health. Sit or stand when engaging in this exercise; beginners are recommended to sit up straight, but not rigidly. Begin to inhale and exhale deeply and slowly, imagining your lungs filling up like a balloon with each inhale. With each inhalation, raise your shoulders toward your ears, as if you are shrugging, tensing your muscles as you raise your shoulders. Before you exhale, hold your breath and your shoulders for a few moments. As you exhale, slowly, with control, lower your shoulders until they are relaxed.
Before you repeat, enjoy your relaxed posture and hold your breath for a few moments. Repeat this exercise at least eight times.
Empty Stance
To engage in the empty stance, an exercise that promotes back strength and may relieve back pain, stand with both knees bent. Bend forward at the hip, keeping your back straight and your tailbone aligned with your vertebrae (you should look like an obtuse angle if you look in the mirror).
Pull your chin in slightly, so that your head aligns with your back and you aren't putting any extra pressure on your spine to hold up your head. Move your feet so that the heel of one foot is a few inches from the inner arch of your other foot. Shift your body weight to one leg, letting the heel of your other leg lift slightly from the ground and the toes support most of its weight. Switch feet by stepping forward, keeping your knees slightly bent. You may start slowly, but, as your practice deepens, you will be able to switch feet easily.
If you feel any pain in your back, ask a doctor about practicing qigong, and make sure you have followed the directions for the correct posture.
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