Qigong Exercises- Everything You Need To Know

We all have heard about Qigong meditation, but how many of us actually know about Qigong exercises? These exercises are extremely simple but take some time to master. They come with several health benefits that rejuvenate your body, mind and soul. Qigong exercises are great for all those who are looking for something new and interesting to explore.
On that note, this post talks about the various Qigong exercises that can improve your life. To know more, keep reading!

All You Need To Know About Qigong:

Qigong is a health care system derived 2,000 years ago in the beautiful country of China. It consists of movements that stretch the body, increase body fluids, and build awareness of the body. Qigong is best known to us for its ability to boost mental clarity, to build internal energy and balance emotions. Qigong can be practised by people belonging to any religion, even though it is Taoism that had endorsed it. Neither can it be categorized as a cult. It is always practised in locations that are quiet and private.
Following is the list of Qigong exercises you can benefit from:

1. Energy Gate Exercises:

Energy gate exercises are quite an important part of every Qigong routine. They help in reducing stress, improve overall health and prevent signs of aging. In addition, energy gate exercises are best known for boosting blood circulation. They are more than just being fit and looking good. There are six sequential exercises that fall under the category.
Here is a link that can help you out:

2. Heaven And Earth Qigong:

Heaven and earth Qigong helps in opening up your mind. It helps you explore more possibilities, and changes your mind, body and soul for the better. Usually,people get bored practising the same routine everyday, but heaven and earth Qigong is something that will definitely keep you interested. According to Qigong experts, this section will help you become more aware and alert. It will reduce tension and stress within your body and boost circulation of blood around the joints.
Here is a link that should help you out:

3. Bend The Bow Qigong:

Bend the bow Qigong helps in strengthening the spine. It controls the energy of the spine and takes care of back problems and improves spine health. Here, you will be taught breathing techniques and physical movements that will help you balance your body and improve the spinal vertebrae. The exercises are quite easy but take a little practice to master.
Check out this link to learn more about bend the bow Qigong

4. Spiralling Energy Body Qigong:

This practice will help you raise the energy levels significantly. The moves involve either spirals or circles. It is best for physic practices. Most people like to believe that exercises like these help in developing the energy potential and bring out their hidden capacity.
Spiralling energy body Qigong activates the body, recharges it, and removes all the negative energy.
This link would definitely help you out:

5. Gods In The Clouds:

Gods in the clouds brings us to the final stage of Qigong exercises. It makes your bones stronger, stabilizes the heart, releases more spiritual energy and energizes your brain. Gods in the clouds iseffective and acts as a bridge to the Taoist meditation technique. There couldn’t be a better way to balance the energies in your body than this.

Here is one link you should try today:
 How did you like this post? Have you tried Qigong exercises before? Let us know your experiences in the comment box below. We would love to hear from you.

5 Best Torso Workouts You Can Do At Home

 

Do you want a toned torso? Are you looking for ‘workout from home’ options to tone your torso? If you said yes, then reading our post might be a good idea. Here, we look at ways to tone your torso at home. Read on and get cracking!

The Torso:

The torso or the trunk is the area that covers the chest, and upper and lower abs of our body. When we begin working out, we concentrate more on ways to tone the abs, and we don’t pay attention to other equally important parts of the torso like the chest and the sides. So, here we bring you five exercises to help you tone your torso from the comfort of your living room.

1. Leg Curl:

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The lower abdomen is probably the toughest area you can target, but it is vital to get a toned torso. The leg curl will ensure that you work those lower abs.
How To:

1. Lie on your back.
2. Keep your arms behind your hair.
3. Now begin raising your legs until they are perpendicular to the torso.
4. Inhale deeply so that your lower back touches the floor.

2. Oblique Toner:

Image: Shutterstock

A firm torso isn’t all about the six pack. In fact, the oblique muscles are areas we often overlook. So, make sure you follow this routine and tone your waist. If you are sick of those love handles, then this is the exercise for you.
How To:

1. Keep your feet hip-wide.
2. You can hold any weight in each hand.
3. Now with the arms by the sides, begin sliding one arm towards the knee.
4. Your body should go sideways, and not backward or forward.

3. Knee Tuck:

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The press-up position is one of the best positions for core stability, and it is the perfect toner for your torso. Combine this with a knee tuck and the results are there for all to see.
How To:

1. Lie on your stomach on the floor.
2. Keep your palms under your shoulders and extend your legs behind you.
3. Keep the balls of the feet on the floor.
4. Raise your body with the help of your arms.
5. Hold the position and lift one foot off the floor.
6. Press your knee towards your upper body.
7. As soon as you feel your lower back bend, return to the starting position.
8. Repeat with the other leg.
9. Perform 15-25 reps with each leg.

4. Crunches:

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When you think of ab exercises, you think of crunches. The traditional crunch does contract your abs but choose a V-shaped crunch for better effect. The V-shaped crunch takes your exercise to another level and is a complete toner for the torso.
How To:

1. Begin by lying down on your back.
2. Keep your hands extended before you.
3. Now begin raising your upper and lower body together and form a V shape.
4. Control the upper body and lower your back.
5. The move is more effective when you take it slow.
6. Aim for around 10-15 reps.

5. Core Toner:

Image: Shutterstock

For a toned torso, a toned core is the only way ahead. By combining a hip extension to a plank, you can triple the efficacy of the plank. What it means is that you lose weight thrice as fast.
How To:

1. Get into a plank pose with your back straight, hands under shoulders, and the knees straight.
2. Put down your forearms and ensure that your body is straight.
3. Begin raising one leg and tighten your core.
4. Ensure you don’t rotate your body.
5. Lower the leg.
6. Switch sides and repeat.
7. Aim for 10-15 raises on each side.

So, there you have it – 5 easy workouts to tone your torso at home. Tell us how they worked. Leave a comment below.