What should I wear for qigong?

There is no prescribed outfit for qigong. That said, it is generally recommended that you choose clothing which allows you to move freely. Loose, light, or stretchy fabrics tend to be more comfortable than tight or heavy choices.

One caveat: You probably want to leave the skinny jeans at home. In qigong, we practice breathing into our relaxed bellies, so it is generally suggested that whatever you wear at your waist should not be too restrictive.

Should I wear shoes?

If practicing in your own space, absolutely follow your body’s wishes and needs. I personally practice barefoot whenever conditions are appropriate as I appreciate the physical connection of my feet on/near the earth. However, if I choose to practice outdoors on a cool day, I wear flat shoes that promote my own best posture.

Note: If you wear specific orthopedics that help you maintain strong, healthy posture, please consider if you might prefer to wear these during standing practice. This is a personal choice, and you may wish to consult with your own experts to make the best choice for your body.

• If you are joining me for an in-person studio session, please reach out to the studio beforehand to inquire about any shoe policies they may have in their space. Explain your needs and ask if the studio can accommodate them.

Do I need any equipment for qigong?

Simple answer: No. Qigong is a wonderful practice in that the only thing needed is you and the present moment.

While this is true, there are a few optional items you may wish to use during your personal practice.

• Yoga mat: You may find it more comfortable to practice on a yoga mat as it will provide some light cushioning that can help joints to feel more at ease.

• Bolster/Meditation cushion/Semi-firm pillow: If engaging in seated meditation, you may choose to sit on the floor. If so, a semi-firm cushion of your preference may help the spine to stay aligned during more extended meditations.

• Blanket: Especially with yin-forward sessions, you may choose to take a rejuvenating ‘qi nap’ following your practice. As the body turns inward and breathing slows, a blanket can keep you warm so that your qi continues its gentle flow.

• Simple chair or stool: (See the next question for more details.)

I have difficulty standing for long periods. Is qigong right for me?

One of the beauties of qigong is that it is a personal practice and highly adaptable. We tap into forms and structures in our bodies to ensure healthily alignment. Within these forms and structures, you are invited to listen to your body and accommodate its unique needs.

Practicing qigong from a seated position is an option that is absolutely open to you. Even if you intend to stand throughout the practice, you may prefer to have a stool or simple chair on hand in case you elect to sit for a portion of the practice. When possible, it is best to select a seat without arms that allows you to sit with your knees bent at a 90-degree angle with an aligned spinal posture.

What can I expect during a qigong session?

While there is no cookie-cutter formula for a qigong practice, I tend to follow certain patterns I have studied which help to activate the qi and warm-up the body before moving into flows and meditations. For beginner or all-levels practice, I tend to lean into Lee Holden’s ‘recipe,’ which opens with warm-ups, including activations, dynamic stretches, shaking, and healing sounds. Once the qi is active and awake in the moment, it can be delightful to move into flows and deeper meditations. This mapping of a practice can provide an overall calming, energizing, and nourishing effect. However, this is a general outline rather than a definitive one, so don’t be surprised if I mix it up from time to time.

If you are familiar with specific qigong lineages, you may have learned similar or different patterns. Part of qigong’s beauty is that it is a broad practice with a multitude of historic threads. Adding to this, there tends to be purposeful resistance to standardization within the greater qigong community; it is a practice grounded in the belief that we each must form our own unique relationship with ourselves and our place in the universe.

Should I hydrate or not during a qigong practice?

Opinion varies about fluid intake during qigong practice. However, I personally have a strong inclination toward hydration and feel it is a healthy choice to give the body simple nourishing fluids during any physical practice. I encourage you to listen to your body’s needs. And don’t be surprised if I cue a hydration option halfway through practice.

What should I eat or not eat before a qigong practice?

Much like hydration, there are various opinions about how to prepare your body for a qigong practice. I personally take a moderate approach. Unless you are practicing first thing in the morning, I feel it is best not to deprive your body if it is requesting nutrients.

Please, follow your own best practices; however, my general recommendation would be to have something light and nutritious to eat, preferably at least 30 minutes before engaging in qigong. This can help you avoid the distraction of ‘hungry meditation,’ in which your mind might float toward thoughts of meals you would like to eat rather than being present in the practice.

On the flip side of this, you probably don’t want to eat a big, greasy meal shortly before a qigong practice. It can be difficult to flow freely after such a meal, and it can also be distracting for your qi, which will be more focused on digesting and assimilating the big meal rather than settling peacefully into practice.

What about caffeine?

My best advice is to avoid becoming highly caffeinated shortly before a qigong practice. Caffeine can interfere with your qi and make it difficult to settle into the present moment. That said, a nourishing cup of green tea can be a welcome qigong companion for many of us.

As always, listen to your body and build a relationship with its ability to return to homeostasis. If you find yourself getting noticeably distracted or jittery during a qigong session, you may wish to consider cutting back on your caffeine intake.