Qi Gong for Pregnancy & Post-Partum: Safe Energy Practices
How can Qi Gong help in pregnancy and after birth?
Qi Gong uses gentle movement and soft breathing to calm the nervous system. It reduces tension, improves posture, and creates steady energy. During pregnancy, it can ease common aches, soothe nausea and worry, and build body trust. Post-birth, it helps you reconnect with your core and pelvic floor, and rebuilds strength with kindness.
Want guided support that’s safe at every stage? Practise with us in real time: Live Online Korean Qi Gong Classes.
Medical disclaimer: Educational only. Not medical advice. If you’re pregnant or post-partum, or on medication, speak to your GP or midwife first. Practise gently. Stop if you feel pain, bleeding, dizziness, shortness of breath, or distress.
Link band (quick access)
Qi Gong for Beginners Online Course
Live Online Korean Qi Gong Classes
Meridians & Organ Clock — Complete Guide
Conception Vessel (Ren) • Penetrating Vessel (Chong) • Belt Vessel (Dai)
Spleen Meridian • Kidney Meridian • Liver Meridian • Heart Meridian • Pericardium Meridian
Safety first (simple rules you can trust)
No breath holds. Keep exhale longer than inhale.
No straining, pushing, or bearing down.
After ~16 weeks, avoid long time flat on your back. Side-lying is fine.
Keep ranges small. Move slowly. Avoid fast head moves.
Stop for pain, bleeding, chest tightness, visual changes, or strong dizziness.
Post-birth, start with breath and pelvic floor awareness. Add load slowly.
C-section or tears? Protect the scar. Avoid strain until cleared by your GP/midwife.
Medical disclaimer: Educational only. Not a substitute for medical care. If unsure, check with your GP or midwife.
Trimester-by-trimester map
First trimester (0–12 weeks)
What to focus on: rest, nausea relief, micro-movements, and soft breath.
Keep it simple: short seated sets. Gentle neck and shoulder ease. Calm exhale.
Breath pattern: inhale 3–4, exhale 5–6. No holds.
Helpful lines: Ren for settling. Chong for quiet central support. Spleen for nourishment.
Second trimester (13–27 weeks)
What to focus on: posture, space for breath, and hip comfort.
Keep it steady: standing flows with chair options. No breath holds.
Breath pattern: 4–6 breathing.
Helpful lines: Dai to release the waist “band”. Kidney for deep recovery tone. Heart/Pericardium for emotional ease.
Third trimester (28+ weeks)
What to focus on: comfort, breath for birth, and pelvic floor relaxation.
Keep it kind: mostly chair-based. Slow hip circles. Ankle pumps.
Breath pattern: longer, softer exhales; add gentle “jaw loose” cue.
Helpful lines: Ren to soothe. Dai for the lower back. Liver for irritability and tight ribs.
Post-partum map (simple and safe)
Phase 1: 0–6 weeks (or until cleared)
Aim: reconnect, not “work out”.
360° rib-to-belly breathing.
Pelvic floor “lift and release” on the exhale only.
Scar kindness: hand warmth, soft circles around (not on) the scar.
Chair Qi Gong for neck, shoulders, and wrists.
Phase 2: 6–12 weeks (after GP/midwife check)
Aim: rebuild gently.
Add short standing sets and slow waist release.
Keep breath smooth. No bracing or bearing down.
Watch for diastasis signs (doming, bulging, heaviness). Reduce load if they appear.
Phase 3: 3–6 months
Aim: steady strength.
Slightly longer sets. Small loads from the ground up.
Daily posture resets for feeding, carrying, and buggy pushing.
Still no breath holds. No painful moves.
10-minute prenatal routine (chair-friendly)
Goal: ease neck/shoulders, create breath space, and calm the system.
Arrive (60 sec)
Sit tall. Feet flat. Hands on belly. Inhale 3–4. Exhale 5–6. Six breaths.Neck softening (60 sec)
Tiny nods and side turns. Jaw loose. Shoulders melt.Shoulder rolls (60 sec)
Small circles. Three forward, three back. Exhale as shoulders drop.Rib-expansion breath (90 sec)
Hands at side ribs. Inhale “expand sideways”. Exhale “melt”. Six slow rounds.Heart–Pericardium sweep (90 sec)
Inhale, trace up the centre chest. Exhale, sweep down the sides of ribs. Soften the upper body.Dai belt circles (90 sec)
Hands on hips. Slow circles. Six each way. Keep ranges small.Ankle pumps & toe circles (90 sec)
Lift heels, then toes. Circle ankles. Improves flow and eases swelling.Close (60 sec)
Hands on belly. Three rounds of 4–6 breathing. Smile.
10-minute second-trimester standing flow
Goal: free the waist and spine, open the chest, steady energy.
Quiet stance (60 sec)
Feet hip-width. Knees soft. 4–6 breathing.Dai belt release (90 sec)
Slow hip circles. Six each way. Pelvis stays comfortable.Spinal wave (90 sec)
Tiny ripples. Keep the range small. Neck relaxed.Front–back sweep (90 sec)
Inhale palms up the front (Ren). Exhale over the head and down the back (Du). Six rounds.Open–close chest (90 sec)
Inhale to soft “T”. Exhale, arms fold. Shoulders low.Side reach with breath (90 sec)
One arm reaches overhead, other hand to belly. Switch sides. Keep ribs easy.Close (60 sec)
Hands on belly. Three calm breaths.
Modify to chair at any time.
8-minute early post-partum reset (Days you’re tired)
Goal: reconnect breath, support pelvic floor, and ease shoulders.
Quiet sit (60 sec)
Hands on belly. Inhale 3–4. Exhale 5–6. Six breaths.Pelvic floor with exhale (90 sec)
On each exhale, a tiny “lift and release”. No bearing down. Skip if uncomfortable.Rib-expansion (90 sec)
Side-rib hands. Inhale widen. Exhale soften.Shoulder melt (90 sec)
Rolls and gentle hugs. Match movement to exhale.Kidney warm rub (90 sec)
Hands on lower back. Small circles. Long exhale.Close (60 sec)
Warm hands on belly or over the scar area (not pressing). Thank your body.
Prefer to learn with real-time guidance and pacing? Join our live online classes.
Meridian support you can use today
Settling & sleep: Conception Vessel (Ren)
Central nourishment & cycles: Penetrating Vessel (Chong)
Waist and lower-back ease: Belt Vessel (Dai)
Digestive support & “worry”: Spleen Meridian
Deep recovery & fluids: Kidney Meridian
Rib tension & irritability: Liver Meridian
Emotional calm: Heart Meridian • Pericardium Meridian
What to avoid (by stage)
All stages: no breath holds, no strain, no high-impact, no hot environments.
After ~16 weeks: avoid long supine time; favour side-lying or propped sitting.
Late pregnancy: avoid deep backbends and strong twists.
Post-partum: avoid heavy abdominal work, bearing down, or anything that worsens doming, leaking, dragging, or pain.
Pacing, recovery, and real life
Short beats long. Daily 5–10 minutes is perfect.
Tie practice to a cue: after a nap, before bed, before feeds.
Post-birth, movement must feel kind the next day. If you’re more sore or heavy, you did too much.
Drink water. Rest. Ask for help. Your nervous system needs softness to heal.
FAQs
Can Qi Gong help with morning sickness or anxiety?
Gentle breath, neck/shoulder ease, and slow rib expansion often help. Keep sessions short. Practise 4–6 breathing with jaw relaxed.
Is Qi Gong safe with pelvic girdle pain (PGP)?
Yes, if you keep ranges small and avoid one-leg load. Use a chair. Focus on rib breathing and gentle Dai release. Stop for pain.
What about diastasis recti?
Post-birth, begin with 360° breath and pelvic floor work on the exhale. Avoid bearing down and strong ab work. If you see doming or feel heaviness, reduce load and seek guidance.
I had a c-section. When can I start?
Start with breath and rest. Add micro-moves when cleared by your GP/midwife. Protect the scar. No strain or heavy lifting until you’re signed off.
Can Qi Gong help with sleep in late pregnancy?
Yes. Short evening sets with Ren focus, longer exhales, and side-lying rib breathing can help you settle.
Is it okay if my balance feels off?
Use a chair or wall. Reduce ranges. Many people feel steadier within a week of gentle practice.
How often should I practise?
Daily short sets are best. Two to five minutes still counts. Build slowly.
What if I feel dizzy or short of breath?
Stop. Sit or lie on your left side. Breathe quietly until steady. If it persists—or you have chest pain, severe headache, swelling, or visual changes—seek medical care.
Medical disclaimer: This FAQ is educational only and not a substitute for medical care. Please consult your GP or midwife if you’re unsure.
Further reading
Meridians & Organ Clock — Complete Guide
Conception Vessel (Ren) • Penetrating Vessel (Chong) • Belt Vessel (Dai)
Spleen Meridian • Kidney Meridian • Liver Meridian • Heart Meridian • Pericardium Meridian
Your next step (come and practise with us)
You do not have to figure this out alone. Learn safe, trimester-aware movements and a gentle post-birth rebuild with kind feedback and community. Join our Live Online Korean Qi Gong Classes. Prefer to start quietly at home? Begin with clear foundations in the Qi Gong for Beginners Online Course.
