List Of Qigong Techniques And Exercises (Health Coach)

list of qigong techniques and exercises from find it health coaches helping you with qigong

As the lead health and wellness expert at FindItHealth, I’m here to introduce you to the world of Qigong. 

Promoting physical health, mental clarity, and spiritual wellbeing are the main objectives of Qigong. It is frequently used to increase vitality, improve blood pressure and heart rate, quality of life, and enhance overall health and longevity. Exercises in Qigong can range in complexity and intensity from easy flowing movements to more challenging versions including dynamic postures.

Qigong might be useful if you’re seeking a holistic practice to incorporate into your regimen. Please continue reading to find out more.

Qigong Movements List

Here is a list of some commonly practiced Qigong movements and their benefits:

Movement # 1: Pushing Up the Heavens

Raise your arms overhead, extending your arms and reaching upward as if you are pushing against an imaginary resistance or lifting a heavy weight.

Keep your palms facing upward throughout the movement.


It can help to improve posture, expand the chest with breathing techniques, and cultivate a sense of upward flow of energy.

Movement # 2: Pulling the Bow to Shoot the Arrow

Begin by widening your stance. Bend deeply into the knees. As you inhale deeply, imagine pulling an imaginary bowstring with your right hand, drawing your right arm back while keeping your left arm extended forward. Your left hand should be in a relaxed pushing position as if it’s holding the bow.


This second movement is often used to cultivate strength, balance, and focused intent.

Movement # 3: Separating Heaven and Earth

Prepare for this movement by standing with your feet shoulder-width apart, relaxed, and grounded. Inhale deeply. Continue with controlled breathing exercises and slowly raise your arms in front of your body, with your palms facing upward. 

Imagine lifting and separating a curtain between heaven and earth.

Continue raising your arms overhead, keeping them slightly rounded and relaxed, as if you are embracing a large ball. Your palms should face upward at the top of the movement, with your arms extended.


This third movement brings a sense of balance and grounding. It opens the energy channels along the arms, expands the chest, and creates a sense of vertical alignment.


Movement # 4: The Wise Owl Gaze Backward

Position yourself in a neutral basic stance. Deepen your breath, squat, and raise your arms with the palms facing up. Exhale as you push your palms down. Continue with controlled breathing patterns as you slowly straighten your knees. Imagine growing tall in your spine.

Stretch your spine fully.

Fan your hands at your sides keeping your fingers away from your legs. Look over one shoulder for a few seconds then switch to the other. Inhale as you start the sequence. Finish up by inhaling as you face forward, bringing your palms together in front of your belly. Exhale and float your arms to your sides.


This fourth movement enhances neck flexibility and releases tension in the neck and shoulders.

In particular, it improves the functioning of the conception vessel located at the front of the body and the governing vessel, located at the back of the body.


Movement # 5: Swaying the Head and Swinging the Tail

Begin by shifting your weight to your left leg and slightly bending your left knee. As you shift your weight to your left leg, allow your upper body to naturally lean and sway to the right side. Keep your arms relaxed and allow them to move with the motion of your body.

Sway your body to the right simultaneously lifting and extending your right leg diagonally behind you, as if you are swinging a heavy tail. Complete the movement by inhaling and coming back to the center, growing tall in your body, breathing out, and dropping your arms to your sides.


The fifth movement is often utilized for cultivating balance, spinal flexibility, fluidity of the body, and lengthening hip muscles.

Movement # 6: Two Hands Hold The Feet To Strengthen The Kidneys

Begin by widening your stance and placing your hands on your stomach. Frame your navel with your thumb and index fingers, forming a diamond. Take a deep breath and trace your lower back pa area near where your kidneys are. If your back is flexible, bend your back slightly as you inhale. Exhale as you bend forward.

Continue to slide your hands and rest on your feet. Hold this position for three seconds. Inhale as you raise your body to a standing position and trace your hands back to the initial position of framing your navel along the inner area of your legs. Repeat this sequence. Complete this movement by lowering your hands and breathing out.


Traditionally, this move is often used for improving kidney function.

The physical benefits are lengthening and strengthening of the lower back, hamstring and abdominal muscles.


Movement # 7: Punching With Angry Eyes

Begin by placing your fists near your waist, palms facing upward. Your arms should be slightly bent, with your elbows relaxed. As you inhale deeply, imagine gathering energy and intention in your fists, as if preparing to throw a punch. Focus your gaze forward with a determined and concentrated expression, sometimes referred to as “angry eyes.”

As you exhale forcefully, extend your right arm forward in a punching motion, rotating your fist so that the palm faces downward at the end of the movement. Simultaneously, twist your torso slightly to generate power and engage your core muscles. Finish by returning to a neutral stance.


The seventh movement is often used to release tension, cultivate strength and power, and promote assertiveness and focus.

Movement # 8: Bouncing on Heels to Shake Off Stress and Illness

Begin by slightly bending your knees and shifting your weight onto the balls of your feet, lifting your heels off the ground.

As you inhale deeply, bounce gently up and down on the balls of your feet, allowing your whole body to shake and vibrate.

Imagine that with each bounce, you are shaking off stress, tension, illness, and any chronic pain from your body.

Maintain a relaxed and springy quality in your movements, allowing the bouncing motion to come from your ankles and legs. Keep your upper body loose and relaxed. As you bounce, continue to breathe deeply and rhythmically, allowing the breath to support the movement and flow smoothly.


The eighth movement is often used to stimulate circulation, release stagnant energy, and promote a sense of vitality and rejuvenation. Additionally, it tones and conditions your Achilles tendon, foot, ankles, and calf muscles.


QiGong Form

Here’s what to do to get your body tuned up to the optimum Qigong form:

  • Wear comfortable clothing – Put on loose-fitting and breathable clothing that allows for freedom of movement. This will ensure that you can perform the Qigong movements comfortably.
  • Warm up your body – Before starting the Qigong form, spend a few minutes warming up your body. You can do light stretching exercises, gentle joint rotations, or any other activity that helps to loosen up your muscles and joints.
  • Center and relax – Take a moment to center yourself and bring your attention to the present moment. Relax your body and mind by taking a few deep breaths and consciously releasing any tension or stress.
  • Set an intention – Before beginning the Qigong form, set a clear intention for your practice. It could be to cultivate relaxation, improve energy flow, enhance balance, or any other specific goal you have in mind. This will help to focus your mind and direct your energy during the practice.
  • Familiarize yourself with the form – If you are learning a new Qigong form, take some time to review the movements and sequence beforehand. It can be helpful to watch instructional videos, read descriptions, or practice with a qualified instructor to ensure you understand the proper form and technique.

Qigong 18 Movements List

Here is a list of the complete Qigong 18 Movements:

1. Commencing the Form

2. Broadening One’s Chest – Embracing Nature

3. Dancing with Rainbows

4. Circling Arms

5. Twisting Waist & Swinging Arms

6. Rowing the Boat

7. Lifting a Ball of Qi

8. Turn and Gaze at the Moon

9. Repel the Fiery Dragon

10. Playing with Clouds/Wave Hands like Clouds

11. Scoop the Sea

12. Playing with Waves

13. Swan in Flight

14. Punching in Horse Stance

15. Flying like Wild Geese

16. Spinning Wheels

17. Bouncing the Ball of Qi

18. Pressing the Palms – Returning Qi to Dantien

The Qigong 18 Movements, otherwise known as the “Shibashi” or “18 Forms,” is a popular Qigong form developed in China during the 1970s.

It is a combination of gentle movements, breath control, and mental focus.


Wuji Qigong 18 Forms

There is no specific Qigong form called “Wuji Qigong 18 Forms” that is widely recognized or commonly practiced. Wuji stance, also known as Wuji Qigong, is a foundational posture in Qigong practice that involves standing upright with relaxed arms and a balanced, grounded stance. However, it does not typically consist of 18 specific movements or forms.

There are various Qigong forms and sets with different names and numbers of movements, but a specific Qigong form named “Wuji Qigong 18 Forms” is not commonly known neither in the Qigong nor the traditional chinese medicine community.

Frequently Asked Questions

How many Qigong exercises are there?

Qigong comes in a variety of forms. There are 75 ancient forms mentioned in ancient literature, and the modern Qigong compendium lists 56 forms. However, neither of these lists is exhaustive nor do they contain all of the Qigong exercises that exist. People who healed from their ailments after practicing Qigong created new Qigong forms.

The following are some classifications of major Qigong forms:

  • Medical Qigong
  • Martial Qigong
  • Spiritual Qigong
  • Intellectual Qigong
  • Life nourishing Qigong

What is the best Qigong style?

Here are a few popular Qigong styles to consider:

  • Medical Qigong – This style focuses on using Qigong exercises for healing and addressing specific health and physical function. It often involves precise movements, breathwork, and visualization techniques.
  • Daoist Qigong – Daoist Qigong incorporates principles from Daoism and emphasizes harmonizing with nature, cultivating internal energy, and balancing yin and yang. It may include practices such as inner alchemy, meditation, and movement exercises.
  • Shaolin Qigong – This style is influenced by the martial arts tradition of the Shaolin Temple. It combines qigong movements with martial arts techniques and emphasizes strength, flexibility, and physical conditioning. Tai Chi can be considered under the category of Shaolin Qigong because it emphasizes martial artists’ forms rather than visualization or still meditation.
  • Buddhist QigongBuddhist Qigong integrates Buddhist philosophy and mindfulness practices into Qigong exercises. It focuses on cultivating inner peace, compassion, and spiritual growth.
  • Wild Goose Qigong – Wild Goose Qigong is known for its graceful and flowing movements inspired by the flight of wild geese. It aims to improve overall health, flexibility, and energy flow.

It’s important to note that the “best” style is the one that resonates with you and meets your specific needs and goals. It can be helpful to explore different styles, attend classes or workshops, and seek guidance from experienced instructors to find a Qigong style that suits you best.



Qigong can be practiced by people of various ages, fitness levels, and physical abilities. One of the benefits of Qigong is its adaptability and accessibility. Qigong exercises can be modified to accommodate individual needs and limitations.

Some forms involve gentle movements and can be practiced while sitting or even lying down, making them suitable for individuals with limited mobility or physical challenges. People of all age groups, from children to older adults can practice Qigong. It is often used as a gentle exercise for seniors to improve balance, flexibility, and overall well-being.

Overall, Qigong is a versatile physical exercise that can be adapted to accommodate different individuals and their specific circumstances. It is advisable to learn Qigong from a qualified instructor who can provide guidance on proper form and tailor the practice to your individual needs and abilities.


Find It Health Editor in Chief Luz Chacon Health and Wellness Coach Giving You Advice

Luz Chacon

Luz Chacon is a Health Educator, Wellness Coach, and EFT Tapping Practitioner with 30+ years in health advocacy. Specializing in stress management, wellbeing, and holistic health, she created a 40% stress reduction employee program. Luz is dedicated to helping busy individuals prioritize self-care, break patterns, and reach goals. She offers programs for organizations and individuals. Luz is passionate about sharing her health research and guiding informed choices!

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Luz Chacon Health Coaches at Find It Health and Stress Management and Natural Holistic Health Coaches