Qigong is an ancient Chinese health practice that promotes physical well-being through the adjustment of breathing, body movements, and consciousness. This practice is also recognized by scientists. There are many types of qigong, each with its benefits and drawbacks. Below, we will introduce ten qigong practices recognized by the state!
Ten Nationally Recognized Qigong Practices
1. Yi Jin Jing (易筋经)
2. Wu Qin Xi (五禽戏)
3. Ba Duan Jin (八段锦)
4. Liu Zi Jue Qigong (六字诀气功)
5. Tai Chi Chuan (太极拳)
6. Zhen Qi Yun Xing Fa (真气运行法)
7. Shi Er Duan Jin (十二段锦)
8. Da Wu (大舞)
9. Ma Wang Dui Dao Yin Shu (马王堆导引术)
10. Dao Yin Yang Sheng Gong Shi Er Fa (导引养生功十二法)
1. Yi Jin Jing (易筋经)
Yi Jin Jing is not only one of the top ten qigong practices but also one of the six major protective skills in Jin Yong’s novels. “Yi” means change, transformation, and enhancement, while “Jin” refers to muscles, tendons, and soft tissues. Yi Jin Jing aims to change or enhance the body’s meridians, muscles, and tendons through specific physical activities.
2. Wu Qin Xi (五禽戏)
This practice was created by the famous physician Hua Tuo during the Eastern Han Dynasty. Wu Qin Xi primarily involves mimicking the movements of five animals: the bear, tiger, monkey, bird, and deer, to exercise various parts of the body, thereby promoting overall health. Each movement emphasizes different aspects of physical fitness.
3. Ba Duan Jin (八段锦)
Originating from the Song Dynasty, Ba Duan Jin is a fitness activity that, according to Traditional Chinese Medicine (TCM), helps to strengthen muscles and bones, nourish qi, invigorate blood circulation, and harmonize the internal organs. Practicing Ba Duan Jin can also alleviate fatigue and has beneficial effects on the nervous, cardiovascular, digestive, respiratory, and musculoskeletal systems, as well as relieve shoulder, waist, and leg pain.
4. Liu Zi Jue Qigong (六字诀气功)
This qigong method involves exhaling while silently reciting the sounds “Xu, He, Hu, Xi, Chui, Xi”. It aims to expel pathogenic qi and cultivate positive qi through guided breathing in a relaxed state, ultimately achieving longevity and a harmonious mind and body through dialectical practice.
5. Tai Chi Chuan (太极拳)
Emphasizing the waist as the axis, Tai Chi Chuan is particularly effective in preventing and treating diseases of the waist and back. It focuses on the seamless connection of movements, enhancing the function of joints, ligaments, and cartilage. Tai Chi Chuan also emphasizes the transition between emptiness and fullness, which helps improve balance and flexibility. Through muscle relaxation and joint movements, it promotes venous return to the heart.
6. Zhen Qi Yun Xing Fa (真气运行法)
This method can connect the body’s meridians, transforming acquired breathing back to innate breathing, thus promoting health and longevity while cultivating one’s character.
7. Shi Er Duan Jin (十二段锦)
Shi Er Duan Jin consists of twelve movements designed for fitness and is particularly beneficial for individuals with chronic or weak conditions. It is an outstanding representative of ancient Chinese health methods, highly praised by many medical and health practitioners during the Ming and Qing Dynasties. It integrates the essence of traditional Chinese culture, combining medicine, exercise, and health preservation to enhance life quality and improve health status.
8. Da Wu (大舞)
Da Wu is a dance that commemorates the achievements of emperors before the Yellow Emperor (in mythology) and is a form of physical exercise reflecting the early people’s activities. It serves as an important function for physical training.
9. Ma Wang Dui Dao Yin Shu (马王堆导引术)
This is the oldest recorded fitness method in China and can be considered a treasure of Chinese martial arts. After the discovery of artifacts from the Ma Wang Dui Han Tomb, Premier Zhou Enlai personally instructed that it should be thoroughly excavated and organized for the benefit of humanity. The newly compiled method is based on the “Dao Yin Diagram” unearthed from the tomb, characterized by following the meridians and coordinating movements with intention, focusing on actions that involve opening, closing, lifting, rotating, bending, and stretching. It is a set of elegant and ancient practices that integrate self-cultivation, health preservation, entertainment, and aesthetics, featuring beautiful movements that are easy to learn, safe, and suitable for various populations, with effects of disease prevention and longevity.
10. Dao Yin Yang Sheng Gong Shi Er Fa (导引养生功十二法)
The Dao Yin Yang Sheng Gong Shi Er Fa is a practice guided by the theories of organ and meridian systems, yin-yang, five elements, and qi-blood in traditional Chinese medicine. It integrates guiding exercises with health preservation, physical training with mental cultivation.
Thus, the four major fitness qigong practices recommended by the National Sports Administration, Yi Jin Jing, Wu Qin Xi, Liu Zi Jue, and Ba Duan Jin, have all been introduced. Many missed opportunities in our lives arise from a lack of persistence and effort, leading us to deceive ourselves into believing that everything is fate. Only through long-term and arduous practice can we achieve transformation; only by adhering to daily foundational training can we enhance our physical constitution. This is a long and continuous process. On the path of learning, I hope everyone can persist in practice, remain true to their original intentions, and achieve great success.