4.5 out of 5
4.5
45 reviews on Udemy

Easy 18 Qigong for Health and Stress Reduction

Finding health through gentle movement
Instructor:
Susan Thompson
289 students enrolled
English [Auto-generated]
Be empowered to engage in simple, but beautiful movements to decrease stress, improve health and feel better overall
Learn about "Qi" and how it aides in improving our life
Have a tool for improved health that can be engaged in anytime, anywhere
Share some of these simple movements with friends and family
Understand key principles of posture, balance, breathing and movement foundational relevant to both Tai Chi and Qigong

Qigong movements help promote a tranquil mind, decreased stress, and improved health.  These beautiful, simple moves are easily attainable with Susan’s approach and ease of instruction.  All Qigong movements are soft, gentle and flowing, yet challenging at the same time.  Qigong and Tai Chi are often referred to as “meditation through movement” because one’s mind becomes quieted through engaging in the movements of slowness and fluidity.  

Each movement has specific inherent medical benefits.  There is more and more medically based research supporting the benefit of Qigong and Tai Chi for:

  • healing
  • boosting the immune system
  • increasing energy
  • reducing pain
  • increasing strength and balance
  • reducing stress and anxiety 

Anyone can perform the movements, regardless of age or fitness level.  There is no getting up and down off of the floor, no holding of awkward postures, and no extreme stretching or pushing of one’s body into discomfort.  Rather, we respect our body and remain in a comfort zone of movement throughout .  

The movements flow from one to the other, generating a gentle flow of “Qi” in our bodies.  This “Qi”, or life force/energy, creates an environment of healing, both mentally and physically, prompting a calmness, internal peace and cultivating both inner and external strength.  

Introduction

1
Introduction and Safety

A short discussion on safety tips prior to engaging in these movements. 

2
What is Qigong?

A brief description on what "Qi" and "Gong" mean and how it relates to the movements you will learn. 

3
Mirror Movement Learning - How to move with this video

Practicing mirror movement (knowing which arm or leg to move when moving with the video). 

Lessons on Each of the 18 Individual Movements

1
The Tai Chi Stance: Building the Foundation
2
Opening Form
3
Opening a Ball
4
Painting a Rainbow
5
Giving Thanks
6
Repulse Monkey
7
Rowing a Boat
8
Lifting a Ball
9
Pushing the Door
10
Looking at the Sky
11
Waving Hands in Clouds
12
Lifting and Releasing Burdens
13
Playing in Waves
14
Flying Like a Bird
15
Punching
16
Flying Upward
17
Around the World
18
Kicking a Ball
19
Closing Form

Moving through the 18 Qigong with Verbal Cues

1
Review of Tai Chi Stance

This is a review of the Tai Chi stance.  This is the same video as lecture 4, section 2.  It is a good idea to view it again to make sure you are still practicing good alignment and proper Tai Chi stance throughout the Qigong movements.  

2
18 Qigong with Instruction Part I

In this section you will move through each form with verbal cues, one form moving into the next.  It builds on the previous lessons.  Also included is a written description of the moves, so you can use this as a reference when not able to access the video (like on the beach for example! ;-)

3
18 Qigong with Instruction Part II

18 Qigong Run Through at the Beach (no verbal cues)

1
Finding Peace and Tranquility through the 18 Qigong

In this section we will move through the 18 Qigong without any verbal instructions. We will be standing beachside.  Enjoy the scenery, put on some "nature" music of your own (I recommend Tony O'Conner's album "Rainforest"), or just move in silence along with Susan.  The richness of this experience will stay without you throughout your day.  

If you have not done the previous lessons, it is highly recommended that you do them!  By doing so, you will have a deeper, more relaxing experience with the 18 Qigong. 

Enjoy! 

You can view and review the lecture materials indefinitely, like an on-demand channel.
Definitely! If you have an internet connection, courses on Udemy are available on any device at any time. If you don't have an internet connection, some instructors also let their students download course lectures. That's up to the instructor though, so make sure you get on their good side!
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