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Thanks for joining this class!

TAI CHI/CHI Gong is perfect sitting down….whether because of stamina, balance, pain
It’s for you to decide if and when you want to push your boundaries…but do it SAFELY
You may never do it standing, but the benefits are still legion
This class will prepare you to join any tai chi or qigong class with confidence. Never hesitate to ask for adaptations.

GOAL: To help you feel comfortable with how to adapt and join my regular class

FIRST & FOREMOST…I LOVE open mike…don’t hesitate to ask a question IN THE MOMENT…for adaptation to sitting, if I haven’t offered for a specific move….EVERYONE WILL BENEFIT

AND PLEASE, PLEASE, PLEASE…join all the tai chi/qigong classes and do what you can…it’s all good

If you need the full support of a chair (arms and backrest)...go for it.
Engage your feet and arms as much as comfortably can
Use Visualization for what you can’t
When you are ready, you can challenge yourself by sitting forward…5 minutes here and there till you can do so comfortable.
Sitting forward will help build core strength.
Engaging your legs more will help with strength as well

Key Concepts of Tai Chi/Qigong:

Qi (or Chi): The life force or energy that flows through all living things.
Qigong Movements: Specific exercises designed to cultivate and balance Qi within the body.
Posture, Breathing, and Mental Awareness: Essential elements in Qigong practice that contribute to overall health and balance.
Tai Chi: series of individual qigong movements, choreographed into a “form”

Qigong’s Emphasis:

Balance: Qigong promotes physical, emotional, and spiritual balance. The gentle movements help preserve inner calm and composure, counteracting the fast pace of daily life.
Energy Cultivation: By moving slowly and deliberately, Qigong helps gather and conserve energy, preventing overexertion and promoting self-regeneration.
Healing Benefits: Qigong is a self-healing practice that avoids the physical strain common in other exercises. It enhances strength, flexibility, and balance while reducing stress and promoting relaxation.

Healing Benefits of Qigong:

Mental Health: Regular practice can significantly improve mood, reduce anxiety, and enhance the quality of life.
Physical Strength and Balance: The controlled movements improve strength and flexibility, particularly in the upper and lower body, reducing the risk of falls.
Chronic Conditions: Studies show that Qigong benefits those with conditions like arthritis, Parkinson’s, and heart disease by increasing functional capacity and reducing pain.

Check Out My Other Classes on GetSetUp

Especially, Seated Tai Chi; Mind-Body Exercises: Tai Chi & Qigong for Pain Relief; Mind-Body Exercises: Tai Chi & Qigong for Chronic Conditions

Disclaimer: Always consult with your healthcare provider before beginning a new exercise program.

Resources:

Comprehensive Review of Health Benefits of Qigong and Tai Chi - This article discusses the health benefits associated with Qigong and Tai Chi practices. Read more here .
NCCIH Overview of Qigong - The National Center for Complementary and Integrative Health provides a detailed overview of Qigong, including its practices and potential health benefits. Read more here .
Qigong Exercises - Aurora Health Care - This resource offers insights into Qigong exercises and their origins, as well as their benefits for functional abilities and overall health. Read more here .
Online: use reputable sources
(e.g., EXCELLENT: Mayo Clinic, Cleveland Clinic, Harvard Medical School, WEB MD; GOOD: Healthline)
AI may be the newest, coolest thing on the block, you may start there…BUT…check them against the reputable sources
Check ANYTHING you find on the internet with your HCP