☯️ Simple Seated Qigong to Build Energy
☯️ A Calm Practice for Busy Lives
In a world that seems to run on speed, many people feel drained long before the day is done. Qigong is a gentle, ancient Chinese practice that harmonizes breath, movement and awareness and offers a simple way to recharge.
The best part? You don’t need a mat, special clothing or even a lot of space. You can cultivate real, vibrant energy right from a chair.
Below is a simple seated Qigong routine designed to awaken your vitality, calm the nervous system and strengthen the flow of qi (energy) throughout your body.
Why Seated Qigong Works
Many people think energy practices require standing stances or flowing movements, but seated Qigong is just as effective because:
It reduces strain on joints and lower back
It supports better focus and grounding
It’s accessible for all ages and mobility levels
It can be practiced almost anywhere: at home, at work, even during travel
When done consistently, this gentle practice can improve circulation, relax tension, deepen breathing and rebuild natural inner energy.
🧘♂️ A Simple 10-Minute Routine
You can do this sequence in one continuous flow or pick your favorite parts. Sit near the edge of your chair with your feet flat on the floor and your spine comfortably tall.
1. Breathe to Centre (1 minute)
Rest your hands on your lower belly. Close your eyes gently.
Inhale through the nose, letting the belly expand.
Exhale slowly through the nose or mouth.
Imagine breathing directly into the centre of your body. With each exhale, soften your shoulders and jaw.
2. Opening the Gates (1 minute)
Place your hands on your thighs, palms down.
Inhale and gently roll your shoulders upward.
Exhale and roll them back and down.
This releases the “gates” around the neck and shoulders where stagnant energy often collects.
3. Seated Spinal Wave (1 minute)
With hands still on your thighs:
Inhale and gently arch your back, lifting the chest.
Exhale and round the spine slightly, drawing the belly inward.
Move slowly and smoothly, like an ocean wave. Feel energy circulating up and down the spine.
4. Gathering Heaven and Earth (2 minutes)
Let your arms float upward on an inhale, as if lifting a sphere of light.
On the exhale, let your hands slowly descend in front of your body.
Repeat with relaxed, circular motions.
This movement helps unify upper and lower body energy and calms the mind.
5. Rubbing the Qi (1 minute)
Rub your palms together briskly until warm.
Place warm palms over your eyes.
Then move them to the back of the head, the neck, and the chest.
This stimulates circulation and encourages qi flow in key areas.
6. Lower Dantian Breathing (3 minutes)
Place one or both hands on your lower belly.
Imagine a warm, bright ember glowing there. With each inhale, that ember expands; with each exhale, it becomes denser and brighter.
This step is the heart of energy-building practices, strengthening your internal reservoir of vitality.
7. Close the Practice (30 seconds)
Finish by placing your hands together in front of the heart.
Take one final deep breath and thank yourself for making space to recharge.
📝 Tips for Getting the Most from Seated Qigong
Practice daily—even 5 minutes helps
Move slowly, breathing naturally
Keep your attention in your body, not in your thoughts
Drink water afterward to support energy flow
✨ The Energy You Build ✨
Qigong doesn’t force energy into your body- it awakens what’s already there. Over time, you may notice improved focus, calmer reactions, deeper sleep and a sense of grounded vitality that carries you through the day.
When life gets overwhelming, you don’t always need a break. Sometimes you just need a moment to breathe, reconnect and rebuild from the inside out.