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Orientation and Safety Foundations

Welcome, Goals, and Safety Principles

Core Principles of Qigong: Posture, Breath, Intention, and Alignment

Foundational Practice Skills

Breath Regulation and Energy Awareness

Standing Structures and Alignments

Traditional Forms and Sequencing

Practice: Eight Brocades (Ba Duan Jin) Essentials

Practice: Five Animal Frolics (Wu Qin Xi) Foundations

Flow Integration and Personal Routine Design

Assessment: Quizzes

Quiz 1: Safety and Set-Up

Quiz 2: Three Regulations and Alignment

Quiz 3: Breath Techniques and Intention

Quiz 4: Eight Brocades Key Cues

Quiz 5: Five Animal Frolics Fundamentals

Feedback and Next Steps

Course Survey: Experience and Outcomes

Foundations of Qigong: Posture, Breath, Intention, Safe Alignment is a beginner-friendly course that teaches you how to practice Qigong with confidence, clarity, and care. You will build from the ground up—learning the Three Regulations of body, breath, and mind—so every movement is supported by healthy alignment and a calm, focused intention. Step-by-step modules guide you through neutral posture, joint stacking, soft knees, and safe breath mechanics, with clear signs for when to pause or modify. You’ll explore standing structures like Wu Ji, develop diaphragmatic breathing with simple pacing strategies, and cultivate awareness in the dantian, palms, and soles to enhance grounding and flow. The course then introduces two classic sequences: the Eight Brocades (Ba Duan Jin) and the Five Animal Frolics (Wu Qin Xi), complete with alignment cues, breath timing, regressions, and chair variations. You’ll learn how to link these elements into an effective 20-minute routine tailored to your goals—health, calm, or vitality—supported by weekly planning tips and self-assessment checklists. Quizzes reinforce safety and technique so you progress mindfully and measurably. Whether you’re new to Qigong or seeking a safer, clearer foundation, this course provides a structured, gentle path to improved posture, steadier breathing, and a more settled mind.

Foundations of Qigong: Posture, Breath, Intention, Safe Alignment

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            <p>Rooted in time-tested traditions and supported by modern safety principles, this course builds a clear foundation for Qigong through four pillars: posture, breath, intention, and safe alignment. You’ll learn how to set up your practice space, understand basic contraindications, and identify signs to pause so that every session is pain-free and sustainable. We begin with essential orientation: neutral spine, soft knees, joint stacking, and breath safety, then map the Three Regulations—body, breath, and mind—into practical checkpoints from the feet to the crown. Gentle warm-ups such as joint circles and spinal waves prepare the body while cultivating a calm focus that guides and eventually releases Qi.</p>

<p>With safety and clarity established, we progress into foundational practice skills. You’ll train diaphragmatic breathing with paced counts, coordinate inhale and exhale with opening and closing, and refine energy awareness at the dantian, palms, and soles, supported by details like tongue placement and a soft gaze. Standing structures come next, including Wu Ji alignment, rooting through the Yongquan points without pressure, and micro-adjustments for knees, hips, and lumbar comfort. Building on this structure, we explore traditional forms: the Eight Brocades (Ba Duan Jin) and the Five Animal Frolics (Wu Qin Xi), each taught with precise cues for breath, intention, and alignment, plus regressions and chair variations. You’ll then integrate everything into a 20-minute routine with pacing strategies such as 4-4 or 6-6 breathing, a weekly plan alternating forms, and a self-assessment checklist. Short quizzes reinforce safety, alignment, breath techniques, and form fundamentals, and a closing survey supports reflection and next steps in your Qigong journey.</p>
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