This ancient exercise draws upon your inner energy to tone muscles, boost
circulation, and lift spirits.
WHAT IT IS
Qi gong (pronounced chee gong)--or 'energy work'--uses simple movement
exercises, breath and sensory awareness, and relaxation techniques to build
qi, the life energy that circulates within all living things.
HOW IT WORKS
Qi gong exercises help develop 'The Three Regulations': xing (posture), yi
(consciousness), and qi (vital energy). The Chinese believe that a balance
between these three elements brings physical, mental, and spiritual
well-being. In Western terms the physiological results of qi gong are
regulated immune, circulatory, lymph, and nervous systems.
THE VARIETIES
There are four styles of qi gong: mental qi gong helps boost brain activity;
medical qi gong is used for healing; martial qi gong builds muscle strength
and endurance; and spiritual qi gong helps shape shen, or spirit.
BENEFITS
Qi gong increases circulation, improves coordination, and tones and stretches
muscles. It also enhances your shen. A healthy shen, which includes heightened
awareness, enables you to live life with more enthusiasm.
Qi gong is most effective in treating chronic pain and disorders of the
digestive, respirators cardiovascular, and nervous systems. According to
Charles T. McGee, M.D., author of Miracle Healing from China: Qi gong
(Medipress, 1994), it complements Western medicine, because patients who
practice qi gong recover faster, suffer fewer side effects, and need less
medication than other patients.
EVIDENCE
Hundreds of studies published in Chinese medical journals have found qi gong
an effective treatment for chronic conditions like hypertension. In one study
sponsored by the National Institutes of Health Office of Alternative Medicine,
researchers found that qi gong reduced the pain and swelling associated with
reflex sympathetic dystrophy, a disabling neurological disease.
PHYSICAL REQUIREMENTS
None. Qi gong exercises are suitable for people of all ages and physical
conditions.
CAUTIONS
Because qi gong exercises increase circulation and may suppress appetite,
avoid doing them if you are menstruating, have a bleeding disorder, or suffer
from anorexia. People with infectious or acute diseases should seek treatment
that provides more immediate relief than qi gong. Pregnant women are advised
to practice less vigorous qi gong exercises.
STARTING OUT
Beginners should work with a qi gong instructor. Most experts recommend at
least 45 minutes of practice daily. Because digestion and sexual activity use
qi, don't eat or drink anything for two hours before a qi gong session, and
abstain from sexual intercourse for one hour before and after each session.
Cool down for 30 minutes before resuming normal activities.
