Qigong Fundamentals
Image by Cyndi Bemel
What is Qigong fundamentals?
A beginner-friendly introduction to the practice of Qigong…and a practice you can continue to grow with.
Rooted in ancient Chinese movement and mindfulness traditions, Qigong Fundamentals blends gentle, intentional motion with breath and awareness to support whole-body health and inner calm.
You’ll experience:
Synchronized breath with movement to calm and regulate the nervous system
Full-body warm-ups that enhance mobility and prepare joints and muscles for fluid motion
Gentle stretching and strengthening to build flexibility and resilience without strain
Rooted and flowing postures with awareness to improve balance, stability, coordination, and body confidence
Flowing movements that teach us how to move with relaxation which helps to cultivate greater energy, ease, and inner peace
Inner awareness and intention to restore harmony in body, mind, and spirit
Throughout each session, Sue explains not only how to move, but also why each practice supports your body’s natural function, helping you understand the connection between movement, energy, and well-being. This deeper awareness allows you to set clear intentions as you practice, bringing mindfulness into motion and supporting meaningful, lasting change.
Movements are shown standing, yet many can also be done seated to meet your body’s needs.
A fully seated version of the practice is available through the Twin Oaks Circle Membership for those who prefer or require a chair-based experience, with more seated practices coming soon.
Most classes (excluding B.A.S.I.C.S.+) concludes with a brief mindfulness or meditation practice to help integrate calm and focus.
What to Expect
Each class includes:
Flowing, spiral-based movements to open the joints and spine, increase circulation, and gently strengthen the body
Gentle stretch holds—never to your limit, about 70%—to encourage length and balance without strain
Breath awareness and intention to calm the nervous system and restore balance
Grounding and centering practices to connect body, breath, and mind
A short closing mindfulness practice for integration and inner stillness
With regular practice, you may experience:
Less tension and greater ease in movement
Improved flexibility, coordination, and balance
A calmer mind and steadier mood
Enhanced energy and vitality
Better sleep and immune support
Feeling more connected, present, and at ease in your body and in your life
Discover the Benefits of Joining the Twin Oaks Circle
Image by Cyndi Bemel
Dive Deeper into Qigong
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Qigong (pronounced “chee-gong”) means “energy cultivation” or “skill with energy.”
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Qigong is one of the Five Branches of Traditional Chinese Medicine (TCM)—the others being Nutrition, Herbal Medicine, Massage, and Acupuncture.
You can think of Qigong as the movement or exercise branch of this system—essentially, the exercise of acupuncture.
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While Qigong, Yoga, and Tai Chi all cultivate awareness, balance, and inner calm, each practice approaches movement and energy in its own way.
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If Yin and Yang teach us about balance, the Five Elements reveal how that balance moves—through the rhythms of nature, the turning of the seasons, and the ongoing transformation within us.
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Spiraling is one of nature’s most powerful patterns—it’s found in DNA strands, ocean waves, galaxies, seashells, and unfurling leaves.
In Qigong, spiral movements reflect these natural rhythms, helping energy move smoothly through the meridians and the body.
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In Traditional Chinese Medicine, meridians are energy pathways that flow through the body—much like rivers nourishing the land.
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The spine is at the heart of every Qigong practice. Just as a leaf’s stem carries nourishment through its veins, the spine serves as the body’s central energy channel—supporting structure, movement, and flow.
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At the heart of Qigong lies the balance of Yin and Yang—two complementary forces found in all aspects of life.
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In Qigong, the body, heart, and mind are often called the “Three Treasures” because when these three parts of us come into harmony, something remarkable happens. We feel more whole, more connected, and more alive. Here is how this practice nurtures each one.
Our Body
Qigong mobilizes the joints, spine, and connective tissue in the natural ways we are meant to move. We begin by warming up the whole body, then strengthen with our own body weight, stretch through gentle flowing motions, and practice fun and accessible ways to improve balance. From there, we move with relaxation so the life force energy can circulate more freely throughout the body.
This supports longevity, balance, stability, posture, mobility, and the overall quality of your everyday life. When the body moves well and feels alive, we naturally feel better in our heart and mind.
Our Emotions and Heart
Qigong helps us release emotional patterns and stories we have been holding on to, often longer than we want, need, or is healthy for us. By acknowledging these emotions and the lessons they carry, we open the door to transforming them into higher and more uplifting states of being.
In Traditional Chinese Medicine, it is believed that we store heavy emotions from our past within the organs and their related systems. For instance, emotions like frustration, anger, and prolonged stress are often associated with the liver, gallbladder, and the nervous system. Through breath, gentle movement, healing sounds, and intention, we can begin to shift these heavier states into lighter and more supportive ways of feeling and living.
As emotional stress eases and the heart fills with more joy, love, and compassion, the body relaxes, the nervous system calms, and the mind becomes clearer and more settled.
Mind and Spirit or Consciousness
The mind and spirit can be understood as the inner light that helps us make sense of our experiences, stay connected to what matters, and find moments of clarity within the busyness of life. Qigong supports this inner light through gentle movement, breath, and intention, helping us feel a little more centered and steady, even on days when life feels overwhelming.
As the mind becomes a bit clearer and the thoughts a little less tangled, we begin to move through our days with more ease. We still face challenges, but we have a softer, calmer presence within ourselves to meet them. This steadying of the mind naturally supports the emotions and helps the body let go of some of the tension it holds.
Together
Together, these three layers form a practice that supports your whole being, helping you feel more grounded in your body, more at ease in your heart, and more clear and calm in your mind.