10/11/2013

Qigong with Yuri Grevtsev

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Written By Lauren Shorser
Image of yin-yang symbol

Qigong is a practice based on ancient Chinese techniques of health preservation. It combines movement, breathing and meditation to improve the quality of life of those who practice it. The movements in qigong are similar to some of the movements in tai chi or yoga, but they are simpler and easier to do.

Qigong can:

  • Reduce stress and inflammation
  • Loosen the body and muscles
  • Assist in relaxation
  • Increase Mind-Body awareness

Learn more about Qigong by following Yuri's blog.

 

Photo of Yuri Grevtsev's bent knees Getting Started
You can practice Qigong either sitting or standing. If standing, keep your knees slightly bent and your feet roughly shoulder-width apart.
Photo of Yuri Grevstev performing ​Qigong Position 1: Shaking Silk
As you inhale, lift your arms in front of you with the elbows bent. As you exhale, move your arms down in a circular motion, as though you are holding a sheet of silk and shaking it out.
Photo of Yuri Grevstev performing ​Qigong Position 2: Lifting Up the Sky
As you inhale, begin raising your hands in front of you. As you exhale, raise your arms to head level with your palms facing up and out, as though you are holding something in the air over your head. Keep your elbows bent.

As you inhale your next breath, begin pushing your palms down to chest level. Begin to exhale as your hands move below chest level.
Photo of Yuri Grevstev performing ​Qigong Position 3: Separating Heaven and Earth
As you inhale, hold your arms at chest level, palms up. As you exhale, raise your right hand with the palm up and out while pressing your left hand down at your side.

As you inhale your next breath, bring your arms back to chest level. As you exhale your next breath, repeat the motion but reversing the hand that pushes up and the hand that pushes down.
Photo of Yuri Grevstev performing ​Qigong Position 4: Scooping Water
As you inhale, lift your hands in front of you and cross one wrist over the over at chest level. As you exhale, separate your hands diagonally.
Photo of Yuri Grevstev performing ​Qigong Position 5: Gathering and Storing
As you inhale, lift your arms diagonally in front of you with your palms facing up. As you exhale, push your palms down.