Seated Qi Gong: The Complete Chair-Based Guide
Can’t stand for long? Tight hips? Wobbly day? Seated Qi Gong meets you where you are. It’s gentle, rhythmic, and kind on joints. You’ll build breath, mobility, and calm—without leaving your chair. In this guide you’ll learn what it is, who it helps, a safe set-up, two follow-along routines, and a four-week plan to make steady progress at home.
Learn Qi Gong at home at the Bright Beings Academy
What is Seated Qi Gong?
Seated Qi Gong uses soft movements, longer exhales, and relaxed attention while you sit on a stable chair. The shapes are small. The pace is slow. The intent is to calm the nervous system and wake the body without strain. It’s perfect for beginners, busy professionals, older adults, post-illness recovery days, and anyone who wants a kind, repeatable practice.
Think of it as a reset button. Ten quiet minutes can loosen neck and shoulders, free the breath, and steady the mind. Small sessions stack up. That’s how change lands.
Who it’s for (and when to be cautious)
Great for: beginners, desk workers, older adults, balance concerns, pain flare days, post-viral fatigue, pregnancy (with adaptations), and anyone returning to movement.
Use care / adapt with support: recent surgery, acute pain, severe dizziness, uncontrolled blood pressure, complex trauma or panic. Practise with eyes softly open, keep movements tiny, and stop if unsettled.
Emergency signs (stop and seek help): chest pain, severe breathlessness, fainting, sudden neurological symptoms, or distress that feels unsafe.
Safety first (read once, practise often)
Use a stable, straight-backed chair without wheels.
Sit towards the front edge with feet flat and hips slightly above knees.
Keep a micro-bend in elbows and a long, soft neck.
Breathe light and quiet through the nose, with a longer exhale.
Pain, strain, or panic are stop signs. Shrink the range or rest.
If dizzy or buzzy, feel your feet, lower the hands, and extend the out-breath.
Use the ‘Recovery & fatigue’ practice plan in our Qi Gong Practice Mechanics & Troubleshooting guide as your base. Start low, go slow, and adjust the dose with your medical team.
Chair set-up checklist (60 seconds)
Feet hip-width, full sole on the floor.
Sit bones planted; no slumping, no rigid bracing.
Crown tall, chin slightly tucked, shoulders melted.
Hands on thighs to begin.
Inhale for 3–4, exhale for 6–8. Whisper-quiet.
10-minute Seated Qi Gong (full routine)
0:00–1:00 | Arrive & lengthen the exhale
Inhale nasal 3–4. Exhale 6–8. Soften jaw and brow. Let shoulders drop.
1:00–2:00 | Neck ease
Tiny yes/no nods. Slow half-circles within comfort. Keep breath gentle.
2:00–3:30 | Shoulder rivers
Inhale: float shoulders up a little. Exhale: roll them down and wide. 6–8 slow circles. Then reverse.
3:30–5:00 | Seated spinal wave
Hands on thighs. Inhale: tilt pelvis forward, heart softens open.
Exhale: tilt back a touch, belly relaxes. Small, smooth waves.
5:00–6:30 | Cloud Hands (seated)
Hands float side-to-side at chest height. Weight shifts subtly between sit bones. Match each sweep to one breath.
6:30–8:00 | Open–Close the Chest
Inhale: arms open a little.
Exhale: arms round as if hugging a tree. Keep shoulders down and exhale longer.
8:00–9:15 | Hip hinges
Slide hands down thighs as you hinge forward a touch; exhale longer. Inhale to rise. 6–8 tiny reps. Back stays long.
9:15–10:00 | Belly breathing close
One hand below the navel. Feel warmth and settle. Three easy breaths. Small bow.
Make everything smaller than you think. Ease beats depth.
6-minute Micro-Reset (busy days)
Set-up: Same posture. Soft gaze. Timer on.
Arrive (45s): 3/6 breath.
Neck melts (45s): tiny nods and half-circles.
Cloud Hands (90s): slow sweeps, longer exhales.
Seated spinal wave (90s): small tilt forward/back with breath.
Close (60s): hands below the navel; three longer exhales.
You can run this between calls, after emails, or before bed. Small is enough.
Breath pacing you can trust
Calm: 3 in, 6–8 out.
Sleepier evenings: 4 in, 8 out (only if comfy).
Sensitive days: 3 in, 5–6 out.
If breath gets choppy, shorten the exhale a little and slow the movement.
Troubleshooting: quick fixes
“My back tenses.” Shrink the range. Let the ribs melt on the exhale. Imagine length from tailbone to crown.
“Neck pinches in turns.” Lead with eyes; keep turns tiny.
“I feel nothing.” Normal. Look for small wins: warmer hands, softer jaw, steadier breath.
“I get wired.” Practise earlier. Dim the lights. Focus on the belly breathing close.
“Knees ache.” Slide feet a touch forward. Keep hips higher than knees. Micro-bend.
A gentle 4-week plan (steady wins)
Week 1 — Learn shapes
6–8 minutes, most days. Stop when form fades. Eyes softly open.
Week 2 — Set rhythm
8–10 minutes, five days. One movement = one quiet breath. Add 60 seconds of hands-over-belly at the end.
Week 3 — Build ease
10–12 minutes, five to six days. Repeat your two favourite blocks. Notice mood, breath depth, and shoulder softness.
Week 4 — Personalise
Keep 10–12 minutes. On tough days, do only the Micro-Reset. On better days, add 60–90 seconds of seated stillness at the end.
Consistency changes the baseline. Tiny counts.
Desk-day circuit (mix & match)
Morning: Micro-Reset (6 mins) before emails.
Midday: 3 minutes Cloud Hands + 2 minutes spinal wave.
Late afternoon: 4 minutes Open–Close + 2 minutes belly breathing.
Evening: 8–10 minute full routine or your sleep set.
It’s easier than “finding time for exercise.” You’re already in the chair.
Join Bright Beings Academy
Want structure, coaching, and live encouragement—without leaving your chair? Join Bright Beings Academy and follow our step-by-step seated sequences inside the member library, plus weekly live classes and replays. Membership options below.
Evidence snapshot (what you can expect)
Seated and chair-adapted Qi Gong can support joint mobility, posture, balance confidence, breath control, stress reduction, and sleep quality when practised regularly. Benefits are usually modest at first and grow with consistency. Adverse effects are rare and typically mild (temporary muscle fatigue or soreness). Real-world takeaway: treat seated practice as a low-risk, high-return habit. Keep it gentle. Keep it regular. Pair it with short walks, water, and a kinder evening routine for best results.
FAQs — Seated Qi Gong: The Complete Chair-Based Guide
Is seated practice as “good” as standing?
It’s different, not lesser. Seated work is brilliant for breath, posture, and nervous-system calm. Many students build strength and confidence here, then add standing later.
What kind of chair should I use?
A stable dining-style chair without wheels or arms is ideal. Sit towards the front edge so your feet ground well.
How often should I do this?
Aim for 8–10 minutes, 4–6 days a week. Short daily practice beats long sessions you skip.
Will this help my back and shoulders?
Often yes. The spinal wave, Cloud Hands, and Open–Close movements ease common desk tension. Keep the range tiny and the exhale longer.
I get dizzy when I move. What now?
Stop and ground. Feel your feet. Breathe 3 in, 6 out until steady. Next time, go slower and smaller, and keep eyes open.
Can I combine this with physio or rehab?
Yes. Keep your physio’s rules first. Use seated Qi Gong to add gentle rhythm, breath, and body awareness between sessions.
Further reading on Bright Beings Academy
Qi Gong for Beginners: Start Soft, Start Here — Qi Gong for Beginners: Start Soft, Start Here
Standing Meditation (Zhan Zhuang): 5-Minute Foundations — Standing Meditation (Zhan Zhuang): 5-Minute Foundations
Eight Brocades (Ba Duan Jin): A Gentle Starter Guide — Eight Brocades (Ba Duan Jin): A Gentle Starter Guide
Balance & Falls Prevention with Qi Gong: Daily Stability — Balance & Falls Prevention with Qi Gong: Daily Stability
Morning vs Evening Qi Gong: Which Serves You Best? — Morning vs Evening Qi Gong: Which Serves You Best?
Qi Gong Evidence (2025): What Studies Actually Say — Qi Gong Evidence (2025): What Studies Actually Say
Chair Qi Gong (Office Edition): Calm in 5–10 Minutes — Chair Qi Gong (Office Edition): Calm in 5–10 Minutes
Join Bright Beings Academy
Ready to turn your chair into a calm, daily training ground? Join Bright Beings Academy below and choose the membership that suits you. I’ll place the membership options block here so you can get started right away.
I look forward to connecting with you in my next post.
Until then, be well and keep shining.
Peter. :)
