Qigong

Qigong is a gentle Chinese practice that combines slow, flowing movements with steady breathing and a calm, focused mind. The name is often translated as working with qi, the idea of life energy in traditional Chinese thought. Each movement is simple and repeated several times, so you can settle into a rhythm. Many people find it a relaxing way to loosen up and switch off.

There are many styles of qigong, passed down through families, schools and traditions over a very long time. Some are done standing still, holding one relaxed posture and breathing. Others are moving routines, with a set sequence of gentle exercises.

Taiji qigong is one well-known routine that borrows the soft, circular movements of tai chi. It's often taught as a set of 18 movements, sometimes called Shibashi, with names like separating the clouds and rowing the boat. Each one links a movement to an in-breath or an out-breath, so the whole sequence flows from start to finish.

They're close cousins, and they share the same slow, flowing feel. Tai chi grew from a martial art and is usually learned as a long form, a sequence of many linked moves that takes time to remember. Qigong tends to be simpler, with shorter movements repeated several times and more focus on the breath. That makes qigong an easy first step if tai chi has always looked a bit tricky.

Your Activity Leader starts with a gentle warm-up to loosen the shoulders, hips and knees. Then you learn the movements one at a time, standing with your feet about hip-width apart, knees soft and shoulders relaxed. You copy the shapes slowly while matching them to your breathing: arms rise as you breathe in, float down as you breathe out. There's no rush and no right speed apart from slow. Most movements can be done seated too.

Absolutely. You don't need to be fit, flexible or calm to start. The movements are small, soft and easy to follow, and you only ever move as far as feels comfortable. Wear loose clothes that let you move freely, with flat, comfortable shoes. Outdoors among the trees, with birdsong in the background, it's hard not to slow down.

You might also like Tai Chi, Mindfulness and Yoga.

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