Seated vs Standing Qi Gong: When to Choose Each (and Why)
One of the strengths of Qi Gong is its adaptability. Whether you’re full of energy and ready to stand tall, or dealing with fatigue, pain, or limited mobility, there’s always a way to practice. Two of the most common approaches are seated Qi Gong and standing Qi Gong. Both bring unique benefits, and both can be tailored to your needs.
In this article, we’ll explore the differences between seated and standing Qi Gong, when to choose one over the other, and how to blend both into a practice that supports your body. You’ll also learn how to join our Live Online Korean Qi Gong Classes every Thursday and Sunday, where we welcome both seated and standing practitioners.
The Essence of Qi Gong Practice
At its heart, Qi Gong is about:
Breath: Slow, deep breathing to calm the nervous system.
Movement: Gentle, flowing exercises to circulate energy and blood.
Awareness: Mindful focus that brings the body and mind into harmony.
Whether seated or standing, these principles remain the same. What changes is the way the body engages with the practice.
Standing Qi Gong: The Traditional Approach
Standing Qi Gong is the most common form of practice. It builds strength, balance, and energy through upright postures and flowing movements.
Benefits of Standing Qi Gong
Improves balance and coordination: Essential for fall prevention.
Strengthens legs and core: Supports posture and stability.
Encourages full circulation: Upright posture allows energy to flow freely.
Boosts stamina: Standing builds endurance gradually.
Deepens grounding: Feet planted firmly connect you to the earth.
Best for:
Those who want to build strength and stability.
People with enough mobility to stand safely.
Anyone looking for the traditional Qi Gong experience.
Seated Qi Gong: Accessibility and Ease
Seated Qi Gong is often overlooked, yet it’s a powerful way to practice, especially if standing is difficult.
Benefits of Seated Qi Gong
Accessible for all: Ideal for seniors, those with limited mobility, or those recovering from injury.
Safe and stable: Reduces fear of falling.
Gentle on joints: Less weight-bearing pressure.
Focuses on breath and upper body: Easier to connect deeply with breathing.
Practical for office workers: Can be done right at your desk.
Best for:
Seniors or anyone with balance concerns.
People with arthritis, chronic pain, or mobility issues.
Office workers who want short, refreshing breaks.
For a detailed beginner-friendly routine, read Seated (Chair) Qi Gong: A Complete Beginner Routine.
How to Decide: Seated or Standing?
The right choice depends on your energy, health, and goals. Ask yourself:
How is my energy today? If you feel strong, stand. If you’re tired, sit.
Am I safe on my feet? If balance feels uncertain, seated is best.
What’s my goal? Build strength with standing, restore calm with seated.
Can I mix both? Absolutely. Many people do part of their routine seated and part standing.
The beauty of Qi Gong is its flexibility. You don’t have to choose one forever — you can adapt daily.
A Comparative Practice: Seated vs Standing
Here’s how the same movements look in each version:
Centering Breath
Standing: Feet shoulder-width apart, hands on belly, deep breaths.
Seated: Feet flat on the floor, sit tall, hands on belly, deep breaths.
Shoulder Rolls
Standing: Roll shoulders as arms hang naturally by sides.
Seated: Roll shoulders with hands resting on thighs.
Spinal Wave
Standing: Inhale arching spine, exhale rounding, knees slightly bent.
Seated: Inhale arch spine with hands on knees, exhale round, chin tucked.
Arm Lifts with Breath
Standing: Inhale arms out to shoulder height, exhale lower slowly.
Seated: Same movement, keeping spine tall and supported by chair.
Energy Collection
Standing: Rub palms, place on lower abdomen, feet rooted.
Seated: Rub palms, place on lower abdomen, feet flat on floor.
Both paths lead to the same destination: calm energy, improved mobility, and greater balance.
Why Group Practice Supports Both
In our Live Online Korean Qi Gong Classes, you’ll see participants practising both seated and standing. Some shift between the two in one session, depending on their energy levels. What matters most is showing up and moving with intention.
You’ll also learn how to modify movements safely, with encouragement to choose what feels right for you. Classes run live every Thursday at 7 pm UK and Sunday at 11 am UK.
From Seated to Standing: A Journey of Growth
Many students begin seated and gradually move into standing as their strength and confidence grow. Others mix both permanently. There’s no single right way.
Think of it as a spectrum: seated builds breath and awareness, standing builds strength and stamina. Together, they create a complete, adaptable practice that can support you for a lifetime.
Further Reading on Related Articles
Explore these related posts to support your journey:
Qi Gong for Seniors: Learn how older adults can safely build energy and resilience.
Desk Qi Gong: 5 Mini-Breaks to Undo Computer Posture: Simple routines to release stiffness during work hours.
Qi Gong for Beginners: A structured online course to build strong foundations.
FAQs About Seated vs Standing Qi Gong
Q1: Is standing Qi Gong more effective than seated?
Not necessarily. Standing builds strength and balance, but seated offers equal benefits for breath, circulation, and relaxation.
Q2: Can I switch between seated and standing in one session?
Yes. Many practitioners do this depending on energy levels or physical needs.
Q3: Which is better for arthritis or joint pain?
Seated is often safer, though gentle standing routines can help too. Try both to see what feels best.
Q4: Do I need special equipment?
No. Just a stable chair for seated practice and a little space for standing.
Q5: Where can I learn both approaches?
Join our Live Online Korean Qi Gong Classes, or start with the Qi Gong for Beginners Online Course for structured guidance.
I look forward to connecting with you in the next post.
Until then, be well and keep shining.
Peter. :)
