Qi Gong course for beginners

Looking for a gentle yet powerful way to improve your movement, reduce stress, and reconnect with your body? This 8-week Qi Gong for Beginners course introduces the foundations of Qi Gong through the Keystone Qi Gong set of Ba Gua Zhang — a traditional internal practice that combines slow movement, posture, breathing and focused attention.

Guided by an experienced tutor, you'll gradually learn the core exercises that underpin Ba Gua Zhang. Through regular practice, you'll develop greater body awareness, coordination, balance and relaxation while exploring traditional concepts of Qi, Yin and Yang, and Daoist philosophy.

Suitable for complete beginners, this course provides a structured introduction to a practice that many people continue enjoying for years as part of their overall health and wellbeing.

Course content

During the course, participants will be guided through key concepts, techniques and approaches that typically include:

Lesson 1

• Get to know the class - student introductions.

• Keystone exercises #1-3:

• Fold the Kua and Wrap the Arms

• Post Standing (Zhan Zhuang) in the Wu Ji posture

• Preparatory Posture

• A brief discussion of Ba Gua and Qi Gong.

Lesson 2

• Review Keystone exercises #1-3

• Add Keystone exercises #4 and #6

• Stationary Piercing palm - “Sparrow Hawk Penetrates the Forest”

• Closing Posture

Lesson 3

• Review Keystone exercises #1-4 & 6

• Add Downward Sinking Palm to post standing

• Stationary Piercing Palm with a partner

Lesson 4

• Review Keystone exercises #1-4 & 6

• Add Embrace Moon to Chest to post standing

• Add Keystone exercise #5: Linear Mud Stepping forward and backward

• Review partnered piercing palm

Lesson 5

• Review Keystone exercises #1-6

• Add Mountain Pushing Palm to post standing

• Partnered Mud Stepping

Lesson 6

• Review Keystone exercises #1-6

• Combining Mud Stepping and Piercing Palm

Lesson 7

• Review Keystone exercises #1-6

• Add Mountain Pushing Palm to post standing

• Combining mud stepping and piercing palm

Lesson 8

• Review Keystone exercises #1-6 with variations

Intended audience

• Complete beginners with no previous Qi Gong experience

• Adults looking for a gentle, mindful form of exercise

• Anyone wanting to improve balance, posture, coordination and body awareness

• People interested in traditional Chinese movement practices and Daoist philosophy

• Learners seeking practical techniques to support relaxation and overall wellbeing

Qi Gong is a low-impact practice suitable for most ages and fitness levels.