Four Qigong Exercises Suitable for Office Workers
Gentle, slow-paced breathing exercises suitable for practitioners at work or at home, adaptable to all ages of office workers.
[First Form] Seeking Straightness Through Curvature (Sitting Exercise)
1. Sit firmly without leaning against the back, place hands naturally on the legs, and regulate breathing evenly.
2. Inhale slowly through the nose, clench fists with palms facing up, positioned on either side of the body.
3. Bend elbows, lift chest, straighten spine, tilt head backward.
4. Exhale slowly through the nose, lower neck, arms, and back, slowly open hands.
5. Palms facing down, return head to neutral position, resume original posture, and fully relax.
Reminder: Practice seven repetitions per session, 3–4 times daily. Maintain stability, balance, and ease throughout. Movements should be smooth and gentle; pause to breathe if needed—do not hold breath.
[Second Form] Harmonizing the Head and Abdomen (Sitting Exercise)
1. Sit upright, cross arms behind head, and maintain natural breathing.
2. Inhale through the nose, lift head and arms, stretch chest and spine straight.
3. Exhale, lower head forward, slowly bend body downward, allowing the spine to relax and energy to flow freely.
Reminder: Perform 6 cycles generally, adjust based on personal condition. Move slowly and carefully—avoid haste.
[Third Form] Level Shaking (Arm-Swinging Exercise)
1. Fully relax the body, breathe naturally; stand with feet parallel and shoulder-width apart.
2. Raise arms to shoulder level, then let them fall naturally.
3. Continue until the fourth repetition, where arms and knees bend simultaneously.
Reminder: If fatigue arises during any exercise, insert the level-shaking motion intermittently until fatigue subsides, then resume original movements. This action helps eliminate toxins from the body.
[Fourth Form] Palm Slapping the Hips
1. Allow knees to sway naturally up and down, mimicking the level-shaking motion.
2. Rotate the waist to turn, keep shoulders relaxed, swing arms like a tambourine, slapping the pockets (hips).
Reminder: Practicing this form frequently benefits abdominal organs. After completion, drink some warm water. Avoid forceful slapping to prevent injury.