Sunday-Morning Energy: A 25-Minute Online Qi Gong Flow
Sunday mornings carry a special energy. For many, it’s the one day of the week with more space to breathe, reflect, and reset. Instead of rushing into tasks, you can begin the day with intention — and one of the best ways to do that is through Qi Gong.
A Sunday morning flow energises the body, clears the mind, and sets a peaceful tone for the week ahead. In this article, we’ll share a complete 25-minute Qi Gong sequence you can do at home, explain why Sunday practice is so restorative, and invite you to join our Live Online Korean Qi Gong Classes, held every Sunday at 11 am UK.
Why Sunday Morning Qi Gong Is Powerful
Sundays are often seen as a day of rest, but rest doesn’t mean stillness. Gentle, mindful movement restores balance and builds vitality for the days ahead.
Practising Qi Gong on Sunday morning:
Clears the week’s stress: Releases tension built up from work and responsibilities.
Restores calm: Creates the “Water Up, Fire Down” state — a cool head, warm belly.
Boosts circulation: Refreshes the body after the slower pace of the weekend.
Sets intention: Helps you step into the week with focus and clarity.
Builds consistency: Anchors your practice at a time when life is less rushed.
A 25-Minute Sunday Morning Qi Gong Flow
This routine is designed to awaken the body gently while leaving you calm and centred.
1. Centring and Grounding (3 minutes)
Stand or sit tall, feet flat on the floor.
Place hands on your lower abdomen.
Inhale slowly through the nose, exhale gently through the mouth.
Imagine roots growing from your feet into the earth.
2. Shoulder Rolls & Chest Opening (3 minutes)
Inhale, roll shoulders up and back.
Exhale, lower them gently. Repeat 6–8 times.
Sweep arms wide on an inhale, exhale as you return them to the centre.
3. Spinal Wave (4 minutes)
Place hands on thighs.
Inhale, arch spine slightly, lift chin.
Exhale, round spine gently, tuck chin.
Move fluidly, as if massaging your spine with your breath.
4. Energy Ball Breathing (4 minutes)
Hold palms a few inches apart at chest height.
Inhale, expand palms apart slightly.
Exhale, bring them closer, shaping an invisible ball of energy.
Visualise the energy ball glowing brighter with each breath.
5. Rowing the Boat (4 minutes)
Imagine holding oars in front of you.
Inhale, pull elbows back, opening chest.
Exhale, reach forward, rounding spine gently.
Repeat slowly for 6–8 breaths.
6. Cooling Sweep & Integration (4 minutes)
Inhale, raise arms slowly to the sides.
Exhale, sweep palms down, guiding energy back to the belly.
Repeat 6–8 times, feeling calmness settle.
7. Closing Meditation (3 minutes)
Rub palms together until warm.
Place them on your lower abdomen.
Breathe naturally, visualising light filling your belly.
End with gratitude for your body and the week ahead.
This flow takes about 25 minutes — the perfect length to refresh your energy without rushing.
Creating a Sunday Ritual
Making Qi Gong part of your Sunday morning creates a powerful weekly ritual. Try this:
Set aside time: Block 30 minutes on Sunday morning, just for you.
Create a calm environment: Open a window for fresh air, play gentle music if you like.
Pair with reflection: After practice, write a few notes about your goals or gratitude for the week ahead.
Stay consistent: Protect this time as a non-negotiable appointment with yourself.
Over time, this ritual becomes an anchor that supports you through the ups and downs of the week.
Joining a Sunday Morning Class
While practising alone is valuable, joining a group multiplies the energy. In our Live Online Korean Qi Gong Classes, you’ll:
Be guided step by step through energising morning flows.
Practise with others, amplifying focus and motivation.
Learn routines that balance energy for the week ahead.
Connect live every Sunday at 11 am UK.
If you’re new to Qi Gong, the Qi Gong for Beginners Online Course is an ideal foundation to help you feel confident before joining live classes.
What A New Member Of The Academy Has To Say About The Online Classes
Classes with Peter are wonderful - I have tried some different approaches to Ki Gong (Qigong) but this one has it all - an energetic beginning to the session which dispels tension, followed by an excellent practice of qigong, and the last few minutes to relax the mind and body.
I was familiar with the slow and gentle approach but was looking for - and found - the dynamic side to these practices. The classes are suitable for everyone, of whatever age or fitness level - so it is possible to take things slowly, too. Highly recommended - classes with a very skilled and knowledgeable tutor.
Julia Wardhaugh: 5 ⭐⭐⭐⭐⭐ Google Review
The Energy of Community
Sunday mornings in our live sessions often feel like a shared reset button. Students describe leaving class not just refreshed, but connected — to themselves, to others, and to something larger. That sense of community makes it easier to keep your practice going.
Further Reading on Related Articles
Discover more ways to use Qi Gong for energy and balance:
Evening Qi Gong to Downshift the Nervous System: A calming routine to close your day.
Qi Gong for Sleep and Relaxation: Gentle practices for deep, restorative rest.
Qi Gong for Beginners: A structured course to start your journey with confidence.
FAQs About Sunday Morning Qi Gong
Q1: Do I need to be experienced to join a Sunday class?
No. Beginners are always welcome, and the teacher guides step by step.
Q2: What if I’m not a morning person?
This practice is gentle and uplifting. Many find it helps them feel more awake and positive for the rest of the day.
Q3: Can I do this routine seated?
Yes. All movements can be adapted to a chair if needed.
Q4: What makes Sunday practice different from weekday practice?
Sunday offers more space and calm, allowing you to focus deeply and set the tone for the week.
Q5: Where can I join a live Sunday session?
Sign up for our Live Online Korean Qi Gong Classes, held every Sunday at 11 am UK.
I look forward to connecting with you in the next post.
Until then, be well and keep shining.
Peter. :)
