Seated (Chair) Qi Gong: A Complete Beginner Routine
If you’ve ever thought Qi Gong was only for people who can stand for long periods or move with ease, you’ll be glad to know that’s not true. Seated (Chair) Qi Gong is a simple, powerful way to experience the benefits of this ancient practice without strain. Whether you’re recovering from an injury, have mobility challenges, or just want a gentler entry point, this approach can bring calm, energy, and balance into your daily life.
In this article, we’ll explore what seated Qi Gong is, its benefits, how to get started, and a complete 20–25 minute routine you can follow at home. We’ll also show you how to join Live Online Korean Qi Gong Classes on Thursdays and Sundays, where you can practice in real time with guidance and support.
What Is Seated Qi Gong?
Seated Qi Gong is a modified form of Qi Gong that allows you to practice while sitting in a chair. The principles remain the same: gentle movements, mindful breathing, and focused attention. By removing the need to stand, you reduce physical barriers and make the practice more accessible.
This doesn’t mean the practice is any less effective. In fact, many people find that seated Qi Gong helps them connect even more deeply with their breath and inner energy. The key idea remains: where your mind goes, your energy follows.
Who Can Benefit from Chair Qi Gong?
Almost anyone can benefit, but it’s especially helpful for:
Seniors who want to build energy and balance without risk of falling.
People with limited mobility due to injury, surgery, or chronic conditions.
Beginners who feel nervous about standing routines but want to start gently.
Office workers who need a short, refreshing break without leaving their desk.
If you’re brand new, you may also enjoy the Qi Gong for Beginners Online Course, which explains the foundations and helps you create a strong base for your practice.
The Benefits of Seated Qi Gong
Even when practiced from a chair, Qi Gong offers many benefits:
Reduced stress: Slow breathing and mindful focus calm the nervous system.
Improved circulation: Gentle movements help blood and energy flow more freely.
Joint mobility: Simple rotations keep your joints lubricated without strain.
Better posture: Sitting tall helps align the spine and relax tension.
More energy: The Water Up, Fire Down principle naturally balances your system.
Many students in our Live Online Korean Qi Gong Classes report feeling calmer, more energised, and clearer in mind after just one session.
And don't take my word for this. See the amazing case studies in Brighter Livings Impact Report Here.
How to Get Started at Home
Here are a few simple steps to prepare:
Choose your chair. Use a sturdy, straight-backed chair without wheels. Sit with your feet flat on the floor.
Sit tall. Lengthen your spine, gently tuck your chin, and relax your shoulders.
Breathe deeply. Inhale through the nose, feel the belly expand, exhale slowly through the mouth.
Warm up. Circle your shoulders, wrists, and ankles gently.
Once settled, you’re ready for a full routine.
Seated Qi Gong Routine: A Complete 20–25 Minute Flow
This sequence is designed for beginners and can be done any time of day. Adjust the timings to suit your energy levels.
1. Centring Breath (3 minutes)
Place your hands on your lower abdomen, over the lower Dahn Jon.
Close your eyes if comfortable.
Inhale slowly through the nose, letting your belly expand like a balloon.
Exhale softly through the mouth, allowing tension to release.
Imagine roots growing from your feet into the earth, grounding your energy.
2. Shoulder Rolls & Neck Release (3 minutes)
Inhale as you roll both shoulders up, exhale as you roll them back and down.
Repeat 6–8 times, moving slowly.
Then gently tilt your head side to side, ear towards shoulder.
Circle the neck slowly, only within a comfortable range.
3. Arm Lifts with Breath (2 minutes)
Place hands on thighs.
Inhale, slowly raise your arms out to the sides until shoulder height.
Exhale, lower your arms gently back to your thighs.
Repeat 6–10 times, focusing on smooth breathing.
4. Torso Twists (3 minutes)
Place both hands on your thighs.
Inhale, gently twist to the left, keeping hips facing forward.
Exhale back to centre, then inhale and twist to the right.
Repeat 8–10 times, feeling the spine loosen.
5. Forward Bend & Release (2 minutes)
Place your hands on your knees.
On an exhale, hinge at the hips and fold forward, letting arms dangle toward the floor.
Inhale, slowly roll up vertebra by vertebra.
Repeat 4–6 times, moving with your breath.
6. Seated “Rowing the Boat” (3 minutes)
Hold your hands as if gripping an oar.
Inhale as you pull elbows back, opening the chest.
Exhale as you reach forward, rounding slightly through the back.
Repeat 6–8 times, feeling the rhythm of expansion and contraction.
7. Palm Press & Energy Expansion (3 minutes)
Place palms together at chest height.
Inhale, press palms gently into each other.
Exhale, release and move hands apart slightly, as if holding a ball of energy.
Repeat, feeling warmth build in your hands.
8. Closing & Energy Collection (3–4 minutes)
Rub your palms together briskly until warm.
Place them over your lower abdomen.
Breathe naturally, focusing on the warmth spreading inward.
Visualise energy settling in your lower Dahn Jon, grounding you.
This full sequence will take about 20–25 minutes, leaving you refreshed and centred.
Joining a Live Class Online
While you can practice alone, there’s nothing like being guided in real time. When you attend a Live Online Korean Qi Gong Class, you’ll receive:
Step-by-step guidance for safe practice.
Real-time encouragement and adjustments.
The motivation of a supportive community.
Classes every Thursday at 7 pm UK and Sunday at 11 am UK.
These sessions are especially welcoming for beginners — you can even stay seated if that feels best.
Further Reading on Related Articles
If you’d like to go deeper, explore these articles:
Qi Gong for Sleep and Relaxation: Discover how gentle evening routines can help you unwind and prepare for restful sleep.
Qi Gong for Seniors: Learn safe, effective ways for older adults to boost balance, flexibility, and vitality.
Qi Gong vs Tai Chi: What’s the Difference?: Understand how these two practices compare and which might be best for you.
The Science of Qi Gong And What Our Students Say: See more testimonials.
FAQs About Seated (Chair) Qi Gong
Q1: Is Seated Qi Gong as effective as standing practice?
Yes. While you won’t do every movement, seated practice still improves breath, focus, and energy flow. It’s especially effective for calming the mind.
Q2: Do I need special equipment for Seated Qi Gong?
No. Just a stable chair, comfortable clothing, and enough space to move your arms freely.
Q3: Can Seated Qi Gong help with balance if I’m not standing?
Yes. Even sitting, you build awareness of posture, core strength, and breath — all of which translate into better balance when standing.
Q4: How long should I practice each day?
Start with 10 minutes and gradually increase to 20–25 minutes. The key is consistency rather than duration.
Q5: Where can I learn more after trying Seated Qi Gong?
You can join our Live Online Korean Qi Gong Classes or follow the Qi Gong for Beginners Online Course to build a solid foundation.
I look forward to connecting with you in the next post.
Until then, be well and keep shining.
Peter. :)
