Advanced Form
QigongBreath, Movement & Relaxation
A wellness practice of movement, breathing, meditation, and self-massage. Qigong is one of the pillars of Traditional Chinese Medicine, and at Shadow Fist it is how every Tai Chi class begins.
About Qigong
Qigong is pronounced chee-kong: an ancient Chinese mind-body practice that combines gentle movement, deep breathing, and focused intention to cultivate and balance qi, the body’s vital energy.
Qi
Life energy, breath, vitality, or air.
Gong
Cultivation, mastery, or skill built through steady daily practice.
Together
Energy cultivation, or mastery of your energy.
In practice it is a set of simple, repeatable exercises built on four parts: movement or body positioning, focused breathing, a calm and cleared state of mind, and deep relaxation. Nothing requires strength or flexibility, which is why it suits complete beginners and long-time students alike.
At Shadow Fist, Qigong is taught in person at the start of each Tai Chi class, where breathing is matched to slow, deliberate movement. Bring your questions to class so your instructor can correct your posture and breath.
- Focus: Breathing, slow movement, and relaxation
- Type: Internal wellness practice
- Style: Wu style Tai Chi
- Taught: In in person, at the start of each Tai Chi class
Train it with us
Qigong opens every Tai Chi class at our Windsor Heights studio. Breathe through it with the group, then refine it with your instructor on the mat.
The three pillars
Body, breath, mind
Every qigong practice regulates the same three components, often called the three adjustments.
Body (posture)
Physical alignment, relaxed joints, and specific standing, seated, or lying postures.
Breath (respiration)
Slow, natural, deep diaphragmatic breathing.
Mind (intention)
Calm mental focus, mindfulness, and visual guidance of energy through the body.
Main categories of practice
How qigong is practised
Dynamic (active)
Slow, flowing, repetitive movement paired with breath and focus, as in Tai Chi or the Eight Pieces of Brocade.
Meditative (passive)
Still or stationary postures with internal focus, breath control, and mental visualisation.
Medical, martial, spiritual
Qigong is historically divided into health and healing, martial conditioning as a precursor to Tai Chi, and spiritual self-cultivation.
Why practice Qigong?
Qigong breathing improves how oxygen reaches the cells, which supports cellular metabolism and can change how the body feels and heals. Students report a range of benefits from regular practice:
- Improve healing
- Improve mood
- Manage pain
- Reduce heart rate and blood pressure
- Facilitate relaxation
- Greater mental clarity
Stress and anxiety relief
Calms the nervous system and releases physical tension.
Balance and flexibility
Improves lower-body stability, joint mobility, and posture, which helps with fall prevention in older adults.
Circulation and vitality
Supports cardiovascular health, lowers blood pressure, and helps recovery and fatigue management for chronic conditions.
Qigong and Tai Chi are closely related internal practices. Qigong strengthens your life force inside and out, while Tai Chi builds the body along with mind-body coordination.
Learn it in class
Videos support your practice, but forms are built in the studio.