PRACTICE FAQ
Please download Practice Guide and Practice Log documents in the ALL COURSE DOWNLOADS Category
I HAVE A MEDICAL CONDITION AND WOULD LIKE TO KNOW WHAT QIGONG VIDEO I SHOULD DO.↓
Qigong Flow is not a prescriptive practice, it is a preventative and maintenance form of self-care. If you are interested to use Qigong for healing a serious illness, we advise you to consult your primary doctor and a Traditional Chinese Medicine Doctor/Medical Qigong specialist before writing to Marisa for medical advice. It is not possible for Marisa to diagnose your condition through email or give Qigong prescription practices through email. If you are interested in using YOQI for self-healing we can only recommend videos that will assist your healing process based on the Purge, Tonify Circulate model. You can read more on the blog post here.
PLEASE GUIDE ME THROUGH WHAT I HAVE AVAILABLE TO ME IN MY FREE MONTH TRIAL↓
You have access to view all the videos in the VOD library. A free Gift of Qi guided audio download is sent via email every season. The best guidance to use the library is to do the practices that correspond to your current season: Spring, Summer, Late Summer, Autumn and Winter. The main tenant of Traditional Chinese Medicine is to live in harmony with nature and the seasons. Therefore, the library is designed to guide your practice through the seasons. Each season we send out a practice guide and blog posts about recommended video practices. Within each season there is a complete selection of videos to balance your Qi according to the YOQI Six Phases of Qigong method.
YOQI Qigong Flow is not a prescriptive practice, it is a preventative and maintenance form of self-care. Qigong Flow is a gentle style of Qigong and is not considered Medical Qigong. The Purge, Tonify and Circulate videos are general guidelines on how to focus your energy practice and teach you how to feel Qi within the Six Phases of Qigong Flow. We all need to purge, tonify and circulate, the questions is which one should you focus on right now to help balance your state of Qi. The only time it would be harmful to choose the "wrong" video would be if you are seriously ill or have a disease. In that case you should consult your medical doctor and a Medical Qigong doctor who can tell you what is best- purging, tonifying or ciculating which organs.
I suggest that everyone to follow the Seasonal Series for the duration of each season where you live. This way you don't get overwhelmed and mix up practices. Within a season I suggest that you begin with Purge for at least 3 days then Tonify 3 days, then Circulate 3 days, and then any other videos of the season that are all general/complete practices. The exception is if you would like to work on balancing a specific organ or element. This blog post explains in more detail when to purge, tonify or circulate.
The standard way to breath during Qigong is called abdominal breathing, otherwise known as diaphragmatic breathing. On the inhale the diaphragm drops down and the abdomen fills like a balloon. On the exhale the diaphragm lifts up and the abdomen pulls in towards the spine. The breath count is 5 seconds inhale and 5 seconds exhale. There can be a pause in between. The advanced form of abdominal breathing is dantian breathing that also engages the lower back and pelvic floor.
Yes and No. Qigong is an ancient and diverse system that has every kind of breathing practice imaginable. The answer depends on the outcome you are trying to achieve. During YOQI Qigong Flow we do not use Ujjayi breathing because we want to create the least amount of tension in the body as possible for the Qi to flow smoothly. We also want to learn how to move without tension. Ujjayi constricts the throat and creates tension in the throat. It is used to warm the air and regulate the breathing rate and volume during yoga. On the otherhand, there are advanced forms of Qigong that use Ujjayi breathing, such as the dragon and tiger breath, to build Qi in the lower dantian. If these forms are used in a video you will be instructed to breath in that specific way. In Qigong Flow the focus is on full body and breath relaxation, so it is a good way to train in letting go if you have created the habit to use Ujjayi. Here is what to do: Rather than focus on the air intake through the throat, relax your throat and focus the air intake in the lower dantian during every movement from beginning to end of the routine.
The standing postures reveal where we hold unnecessary tension or have weakness. This is not a bad thing, it is a great opportunity to help you heal. In this case, you can lower your arms, relax and then raise them up again when you feel ready. To help strengthen your joints there are other Qigong exercises that will help you, such as Spring Series Purge, Tonify and Circulate. Also the Yi Jin Jing is amazing for the joints.
Each Season corresponds to a specific organ network. To focus on an organ, choose any video within the season that corresponds to the organ you are working on. You can focus on purging, tonifying or circulating or a complete routine such as the Happy Organ Series.
Spring= Liver and Gall Bladder
Summer= Heart and Small Intestine and Pericardium and Triple Warmer
Later Summer= Spleen, pancreas and Stomach
Autumn= Lungs and Large Intestine
Winter= Kidneys and Bladder
The morning is considered the optimal time to practice Qigong because the sun’s energy is rising. But the best time to practice is when it suits your lifestyle! You can practice Qigong anytime of day and adjust your practice to the energetic clock. For example, from 3:00-7:00 is the hours of the bladder and kidneys. It is a good time to Tonify the Kidneys with the Winter Series.
Yes, there is an Evening Qigong video in short and long version here:
https://videos.yoqi.com/video/short-evening-qigong/29511
I personally do the Six Healing Sounds every night before bed, and highly recommend it:
https://videos.yoqi.com/video/six-healing-sounds/21105
In the evening, the energy of the sun is sinking into yin. It is a good time to tonify the yin, the kidneys, and calm the heart.
The morning is considered the best time to practice Qigong because the sun’s energy is rising. It is the time to clear and energize your body. Therefore any qigong video is wonderful to do. For the average healthy person, I suggest focus on purging and standing forms in the morning and tonification/circulation in the afternoon. There is a Morning Energize Routine here:
https://videos.yoqi.com/video/30-min-morning-energize/15307
Sadness and depression is associated with the lungs. It can also be a result of too much emotional heat in the heart. Therefore the videos to choose are Autumn Qigong Flow to Tonify, Summer Qigong Flow to Purge and Late Summer Qigong Flow to Tonify. In addition, since depression can get stuck as a heavy program in the energy body that is difficult to lift up and out of, I suggest the Energy System Reboot to help rewire your energy system. Do this before or after the standing practice.
https://videos.yoqi.com/video/energy-system-reboot/20989
Yes the Video is Qigong for Stress and Anxiety. There is a long and short form of this video
https://videos.yoqi.com/video/stress-anxiety-short-form/22756
There are hundreds of Qigong exercises to clear and transform stress, especially purging exercises. Anxiety is a more intense level of stress and has a different biological effect on the nervous system. Many people can function in a stressed state, some people can even thrive in it for a while, but anxiety is a different ball game. It is pure embodied fear and has consequences on the heart and liver. So how do we transform fear back into love? This complete Qigong flow routine combines the best of Qigong to transform stress and anxiety back into vitality. The sequence uses sound, breath, and tense and release exercises.
The Six Healing Sounds
Dantian Activation
Energy System Reboot
Meditation for Letting Go
Awakening Awareness
Self-Massage
Yin Yoga and the Microcosmic Orbit
Yin Yoga for Emotional Balance
Yin Yoga for a High Vibration
Purging practices move stagnant energy. But the basic recommendation for the common cold is Zhan Zhuang, or Standing Like a Tree meditation. This practice is in the Three Forces Meditation Video and eliminate the first Heaven Posture. If you are in a pre-cold stage (you feel a cold coming on but do not have it yet) you can do any purging Qigong and the Yi Jin Jing to help clear the pathogen. If the cold has already penetrated the interior of the body (you feel weak and have fever/chills) it is best to rest and not do any qigong until you do not feel weak anymore. Then you can use purging to clear old mucus and tonify to strengthen the Qi.
The first day of the period (the heaviest bleeding day) is best to rest. On this first day I suggest the Six Healing Sounds practice to help clear emotions. After that depending on your body, if you have no pain, then you can do light purging and tonifying. Here is my suggestion for Qigong practice in the VOD library according to the female menstrual cycle:
- Period Day 1-4: Move Qi and Blood (PURGE)
- Follicular Phase Day 4-12: Nourish Yin and Blood (TONIFY)
- Ovulation Phase Day 12-16: Move Qi and Strengthen Yang (TONIFY- GROW-CIRCULATE)
- Luteal Phase Days 16-28: Boost Qi and Yang (PURGE-TONIFY-CIRCULATE- ALL PRACTICES) **Day 23-28 I like to focus on Purging before the period starts to help clear toxins and prepare the body, usually when the waning moon begins.
There are some practices to avoid and some you can do. During pregnancy, energetically all your Qi is focused on the womb and this is where you want it to be. So qigong exercises that focus energy in the lower dantian and generate love energy in the heart are the best practices. During pregnancy the mother’s energy of Blood and Kidneys is diverted to nourish the fetus, but, the stoppage of the menses means that there is more Blood available to the mother. Therefore, he effect of pregnancy on women’s Qi is highly individual and depends on her preconditions. Qigong Flow should not be used to “treat” pathological conditions during pregnancy. Qigong can be used for emotional and energetic balance. Generally, you do not want to do to many movements that send energy downward to the earth or out to the extremities. Downward energy is what assists a woman to give birth. For example, Drawing Down the Heavens is not good to do while pregnant. Doing it one day is not going to cause a miscarriage, but doing it every day is not good to support pregnancy. Some downward movements are ok if you draw the energy right back up the legs after you go down.
It is ok to do light purging flows, not too strong, and avoid purging downwards (which most purging flows do). The Six Healing Sounds are good to help the energy body stay clear. Purging the spleen and liver is helpful to support your system, but keep it light when you tap- focus on the breath. Tonification flows are best for pregnancy. There are tonifying videos in the library for every organ and season (exclude shaking if it is in the video). Other great practices are the Inner Smile, The Six Healing Sounds, all Yin Yoga, Daoist Dantian breathing, and surface Abdominal spiral massage. Also, there Qigong Flow for a Happy Spleen and Qigong Flow for a Happy Liver are good options. Practices to avoid during pregnant: the Microcosmic Orbit, Fire Breathing, Kidney Breathing, Qi Belt breathing, Knocking on the DOor of Life. Avoid massaging points like LI4, SP6 and GB20. Choose points that are good for pregnancy like ST36.
The number of times is not the real importance, it’s about the awareness. 9 times is the numerological number that works for the mind, body and spirit 3-3-3. But you can do less like only 3 or 5 times. When you do less, bring more awareness into the movements. The words or times is not the point, it’s the meaning of the words, the energy of the movements.
Yes, Qigong Flow is one of the greatest gifts to help you embrace the flow of life. The mind creates resistance to the flow. When you relax the mind and body, you can expand the awareness into the present moment. This state of balance and expansion brings wisdom. Wisdom is the power of understanding to embrace life and make decisions for your highest good and the good of all beings.
All the YOQI seasonal routines in the library are great for female hormones. The Kidneys and Liver are the two key organs that contribute to reproductive health. Therefore, the Winter Series (Tonify) and Spring Series (Purge) , and the entire Late Summer Series for the Spleen are great choices.
Yes you can do it two times a day. I do:)
Yes, you can practice yoga and Qigong & meditation the same day. I always do:) I love to do yoga then qigong then sit in meditation. Or you can just do Qigong + sitting meditation.
The YOQI Qigong Flow method is based on the Six Phases of Qigong Flow. This is a clear and safe method that follows the principles of Traditional Chinese Medicine and Qi regulation. The Online Training Course teaches you each phase through detailed theory and practice. To learn more about the training program click here: https://www.yoqi.com/teachers-training
Every cancer is different. It has different stages and affects different parts of the body. Stages of treatment are also different. Chemo is a toxic process. Yet remission is another kind of healing phase. It is necessary to get advice from a Medical Qigong doctor before choosing Qigong to help during cancer. The safest Qigong for cancer are practices that strengthen the central meridian channel because this is our core energy and will not cause any direct impact on the organs.
It is common when energy starts to transform that there is some reaction. As higher frequencies of energy come into your body you need to process it and digest it. If it is more than you are used to, it can create this kind of side effect. What I have learned through training is to follow this rule: Do the practice 1-2 more times and see what happens. If the same thing happens or something more extreme happens then stop the practice or do more grounding and foundation building practices like the Three Forces Standing Meditation. If nothing happens then it was just a one-time occurrence and your energy already digested and processed what every it was that was coming in. If the symptoms persist or get worse see a Traditional Chinese Medicine doctor or Medical Qigong healer. They will be able to access your state of Qi and treat you with appropriate means to return restore harmony.
Qigong Flow is gentle and safe for all ages and body types. YOQI Qigong follows the Six Phases of Qigong Flow method, which follows the principles of Traditional Chinese Medicine and Qi regulation. Neidan on the other hand should be practiced under the guidance of a live instructor, not through a book.
There are cases of Qigong sickness that are due to a “Qi deviation” when the Qi begins to move in the wrong way and gets stuck in that wrong pattern. These cases are very rare and are more often experienced from Neigong rather than Qigong Flow. Neigong works with internal energy transformation and therefore you should have contact with a professional instructor to give you personal guidance.
- Wear loose comfortable clothing
- Practice on a warm surface or in or outdoors. Do not practice on a cold floor barefoot.
- It’s best not to practice in a windy location if possible
- Do not practice on a full stomach. Practice before a meal or 1-2 hours after a meal.
- Do not practice standing exercises when you are exhausted.
- Do no practice under the influence of alcohol, marijuana or drugs. The mind should be clear and sharp.
- Some discomfort is common when beginning practice, especially in standing postures. If there is pain or dizziness, stop the practice and rest. If pain persists, see a doctor for professional guidance.
- Changes in digestion, thirst, urination, and emotions can be the result of the body detoxifying and adjusting to new energy. Sleepiness, yawning or change in sleep patterns can also occur as the body balances. However, if symptoms persist for more than 1 week, see medical advice.
- POSTURE
Maintain postural alignments - BREATHE
Unify your mind and body with the breath. This expands awareness, circulates qi and invites presence awareness. - MIND
Replace the thousands of thoughts with one concentration: Practice the movements slowly, softly, and smoothly. This cultivates effortless concentration and mindfulness. - INTENTION
Let qi be guided by yi: Allow your intention rather than willpower or muscular force to guide your movements. This cultivates internal power and conserves energy. - MOVEMENT
Move from the center: The movement comes from the dantian. Qi originates from the naval and moves through the body by twisting one’s body with the waist as the axis. - FLOW
Move with effortless effort: You do not need to go to your full range of motion or maximum effort to stimulate and move qi. Practice within 70 percent effort. This makes it possible for you to stay connected with feeling and flow, release extra tension, and optimize the effect of practice. - RELAXATION
Practice Dynamic Relaxation: Attention is without tension or unnecessary effort. The movements are comfortable and with ease. - TRUST
Trust the natural intelligence of your body. Let go of expectations. - LISTEN
Listen to your body. If you experience pain, dizziness or extreme discomfort stop the exercise and rest. - FAITH
Offer your heart each practice to access direct wisdom for your highest good and the good of all beings - PRACTICE CONSISTENTLY OVER TIME
Daily practice creates results.
There a few mistakes people make that could potentially cause harm during Qigong Flow:
- Overdoing a movement beyond one’s physical capacity especially with a previous injury, for example on the spine, could result in physical injury or aggravate the injury.
- Not using intention while doing a movement can result in energetic deviation. For example, waving the arms around circulating Qi and dispersing it, rather than directing movements appropriately with the mind.
- Not grounding through appropriate posture and sinking can lead to dizziness, feeling “spaced out” or high with a later crash effect.
- Choosing the wrong exercise for your state of Qi can have adverse effects on a condition. For example, doing the wrong qigong exercises during pregnancy, cancer, qi deficiency or illness can produce harmful effects.
- Those with serious life threatening or acute stages of illness such as cancer should not practice general Qigong routines. They should only practice exercises specifically designed for their condition by a Medical Qigong doctor.
If standing for more than 20 minutes creates pain in the legs, knees or feet this is a sign that there is blockage of Qi or weak Qi in the legs. First, I suggest that you visit a chiropractor to check the alignment of your spine, hips and ankles. Second I suggest that you take breaks during the video every 5 minutes and shake out your legs, massage the knees and rotate the ankles. Third, If the pain is very bad, then sit down and do the flows in a comfortable chair. We will be posting more seated QIgong routines going forward. Fourth, I suggest you try the Yin Yoga videos to open the fascia in your legs. Fifth, I suggest that you get massage if possible every week to move the blood and circulation in the legs. A good Traditional Chinese Medicine Doctor will recommend acupuncture, massage and possibly herbs.
The focus of QIGONG FLOW is on the Three Dantian. The Three Dantian are not the same as chakras. Dantian are elixir fields where energy gathers, is transmuted, stored and connects to the different layers of the energy bodies. An in depth study of the chakras are a different energy map that will be covered in the YOQI YIN and YOQI YANG videos coming with Module 2 and Module 3 next year.
It is normal to feel a hot, nauseus or dizzy the first time doing Yi Jin Jing. The Yi Jin Jing activates the tendons as well as it pumps the blood through the veins and arteries. This is why the effect is so strong. If you have high blood pressure then I would suggest avoiding the practice. It can be helpful for low blood pressure, but harmful for high blood pressure.
If you feel uncomfortable effects, the first time you may only get through the 3 movements and then stop, it is enough. Then the next time you can do 6 movements etc...Build up your stamina, allow the body to adjust, and don't rush the training. I also recommend to do a warm up before the Yi Jin Jing, like the Late Summer Purge video. This will balance Earth and Metal which will help balance the effects of Yi Jin Jing. It is also recommeded to meditate or do some flows after the Yi Jin Jing to circulate the Qi (Any circulate video in the library).
You can also take a break from Yi Jin Jing and build up your wei qi first with some Iron Shirt Embrace the Tree posture. This is in the Spring Tonify Video.
YOQI is a style of Qigong Flow that is great for all beginners. The free YOQI YouTube Channel has basic YOQI Qigong videos like Qigong Flow for Beginners, Qigong Flow to Get Grounded, Qigong to Purge and Tonify and Qigong to Circulate.
The YOQI Video on Demand Library is designed to guide beginners through the seasonal year to advance their practice. We suggest for beginners to start with the Happy Organs Series in the VOD library so you can become familiar with the elements and the organs. These are Qigong Flow for a Happy Liver, Qigong Flow for Happy Heart, Qigong Flow for a Happy Spleen , Qigong Flow for Happy Lungs and Qigong Flow for Happy Kidneys. The next step is to focus on the Seasonal Series to Purge, Tonify and Circulate. You can learn more about how to choose those videos by taking the Qi test here: https://www.yoqi.com/test-your-qi
Yes we do offer both 3 day retreat/workshops and 9 day immersions. Although the immersion is structured to certify instructors, anyone can attend these trainings. Many people attend even though they do not want to be an instructor and find the experience to be very deep for their practice. Due to COVID19 we are not announcing any workshops at the moment, but we will when the time is right.
You can still ground your body while sitting and do Qigong to receive the benefits of Qi circulation. While many of the movements in the YOQI videos are not designed for sitting, there are some that are. Feel free to modify. Marisa will be producing more seated Qigong routines this year in the YOQI VOD library.
Weightloss can be very personal and depends on your metabolism and hormone balance. Generally for weightloss a good detox program is recommended that includes diet and exercise. Therefore all purging videos in the YOQI VOD library will be helpful for energetic detox to clear out accumulated energy and help let go of access baggage. Recommended videos focus on the liver and spleen; Spring Purge and Late Summer Purge as well as the complete routines Qigong Flow for a Happy Liver and Qigong Flow for a Happy Spleen.
The answer to this question follows the principles regarding the way energy flows in the body, but I suggest that you follow what your body feels and what you understand through your own experience rather than be concerned about what side you move first. In any case, it is still helpful to understand the theory of yin and yang in the body and why we do what we do. So here is how it works:
The entire right side of the body is yang. The entire left side of the body is yin. But the right arm is yin and the right leg is yang. The left arm is yang and the left leg is yin. Yoga always begins with the right side (right leg first) because it is yang. In Qigong it does not really matter because we continuously alternate from left to right in a practice back and forth. In Taiji that there are forms that step the left leg first and forms that step the right leg first. In Qigong Flow if you want to be precise, move the left arm first, because it is yang.
For men and women placing the hands: A woman's Lower Dantian is Yin (her Middle Dantian is Yang). In men the Lower Dantian is Yang (his Middle Dantian is Yin). Therefore, in order to create yin- yang balance, women place their left hand first and right hand on top. Men place their right hand first and left hand on top.
Practice hours are to record your time specifically focused on YOQI movements not other Qigong movements. Please download the Practice Hourse 50 hours guide to help you in the ALL COURSE DOWNLOADS. You can log practice hours for:
- Any YOQI video practice (including VOD library, YouTube, Online Course) Online Course Practice hours are from the Intro Section only when intending to become an Associate Instructor. Please download the Practice Guide in the ALL COURSE DOWNLOADS.
- Any YOQI self practice (practicing on your own without video instruction)
- Any YOQI audio meditation
- Taking live Qigong class taught by a YOQI certified instructor (classes taught by other Qigong systems are not applicable)
- Teaching YOQI practices in a live class setting (This is only relevant for 100-hour Associate Instructors who have attended a live immersion and completed the Intro Series assignments. If you have previous Qigong certification with another system you are not certified to teach YOQI practices in a class setting or record teaching hours. There are exceptions to this rule and can be discussed on a case by case basis. Please write to info@yoqi.com.
A season’s energy peaks on the solstice and equinox. It is on that day that the element is at it’s most dominant energy on the planet in it’s corresponding hemisphere. Before the season peaks, there are a series of weeks that the seasonal energy begins to rise. The rise begins at the final decline of the previous season. This varies from year to year according to the Chinese seasonal calendar. The Chinese calendar uses both a lunar calendar and solar calendar. The solar calendar year is the time period between the winter solstices. It is divided into 24 terms called jié qì. Each term marks a 15° portion the position of the sun every time it travels the ecliptic. Jié qì set the dates of the seasons as well as equinoxes, solstices, and Chinese holidays. You can read the chart below to find the Jie Qi that marks the beginning of each season this year.
