Qigong classes for Health and Wellbeing
We are hoping that this class will recommence as soon as possible but South Lanarkshire Council have still not informed us of dates and any restrictions to numbers.
This is not a drop-in class and must be pre-booked. Please let me know if you plan to attend as I need to know how many people are attending as numbers are limited to 12.
As there will still be Covid restrictions please note the following: –
- Hall staff are required to sanitize the hall before and after each class and this may impact on the length of the class. Please do not enter until advised to do so.
- Sanitizer will be available and you are required to use it (or your own) when entering the building.
- Do not attend the class if you have Covid-19, or have symptoms of Covid-19.
- It is mandatory that masks must worn while indoors as you will not be seated. If you are unable, for any reason, to wear a mask do not attend as you will be refused entry.
- If you are classed as an extremely vulnerable person (high risk) I advise that you postpone your return until you feel it is safe to do so.
- Social distancing is required and this impacts on the number of people who can attend the class. I believe that the maximum for this hall (with people stationary) is 20 so I will be limiting our classes to 12. This may need to be adjusted.
- Good ventilation is needed so some windows will be opened. Please take note of the temperature (I know it is getting warmer but this is East Kilbride) and have adequate clothing to be comfortable.
I think that I have covered everything and I am looking forward to seeing you all again and getting back into the Taiji and Qigong.
If you wish to reserve a place for when the live classes resume, please use the Contact Us page and leave your details and which class you wish to join.
The vast majority of qigong classes being taught today involve little more than slowed down aerobics but at San Bao we practice Qigong properly, in its truest sense, working with Qi. Qigong (pronounced chee gong) means energy work and the physical movements are only one of the tools involved. It is the ancient Chinese Art that was developed millennia ago and there are four main uses:-
- Health and wellbeing, resulting in the practitioner being proactive with their health.
- Spiritual Qigong accesses the consciousness and practitioners can attain higher states of awareness and perception.
- Medicinal, where Qigong is used within TCM (Traditional Chinese Medicine).
- Martial Qigong is used to toughen and strengthen the fascia of the body.
In the San Bao Qigong Qigong classes we focus on the health and wellbeing aspects. Advanced students also practice Spiritual (Shen) Qigong.
San Bao Qigong Qigong Classes Details: –
- Location – John Wright Sports Centre, Calderwood Road, East Kilbride, G74 3EU.
- Day – Tuesday.
- Time – 8:00 till 9:00 pm.
- Cost – £8.00 per class, paid monthly
- Instructor – Des Lawton
- For further information about our Qigong classes, ‘phone Des on 01355266011 or use the form on the Contact Us page.
Health and Wellbeing
Everyone would like to have improvements to their health and well being (and therefore to their lives). Being fit is one thing and being healthy is another but in the western world fitness is often thought of as health so most people find themselves going to the gym and sweating a lot as all those stressful thoughts continue to swirl around in their heads.
Fortunately, Qigong provides an alternative that can be practiced anywhere, takes up little space, needs no equipment and becomes a pleasure rather than a chore. So, if your goal for improvement includes any of the following, Qigong may well be your best way forward.
Would you like to: –
- Lower your stress levels?
- Have better, more restorative, sleep?
- Have increased vitality levels?
- Increase the efficiency of your immune system?
- Lower, or regulate, your blood pressure?
- Reduce levels of chronic pain?
- Correct poor posture?
- Reduce the frequency of tension headaches?
These Qigong exercises are easy to learn and an hour out of your day to attend one of our Qigong classes could have a lasting, beneficial, effect on your life.
Here are some of the many benefits of Qigong practice: –
- Skeletal System – Improves posture, lowers impact on the joints and lowers wear and tear.
- Muscular System – Increases strength, stamina and flexibility. Reduces muscular tension and, therefore, the incidence of tension headaches.
- Cardiovascular System – Lowers the heart rate (resting). Regulates the blood pressure and helps increase circulation.
- Respiratory System – Promotes abdominal breathing, lowers the respiration rate and improves the gaseous exchange.
- Lymphatic System – The slow, regular, movements have a peristaltic effect that clears out, and helps to keep clear, the lymph nodes. This assists the body’s immune system.
- Immune System – By lowering stress levels, Qigong prevents the accumulation of cortisol, adrenalin and noradrenalin. Excessive cortisol can suppress the immune system, increase blood pressure and blood sugar levels.
- Mental Health – Lowers stress levels. Reduces anxiety. Reduces depression. Reduces the tendency for mood swings. Leaves you feeling more content and happier. Can improve focus and memory. Has an effect on the sleep pattern and can reduce insomnia and provide more restorative sleep.
- Pain – Has been show to provide pain reduction from injury, surgery, arthritis, fibromyalgia, etc.
If we delve deeper into just one of the benefits…………………
Qigong and Stress
The relationship between stress and respiration is a chicken and egg one. Which came first?
- Psychological stress impacts on respiration. It often induces shallower, more rapid, breathing.
- Shallow, rapid, breathing can induce physiological stress that causes physical anxiety. Those feelings of anxiety that are often described as “butterflies”, the ones that can make you feel sick.
- Those symptoms of physical stress lead to a deepening of psychological stress.
- Combined, they set a detrimental cycle in motion. A cycle that grows in strength unless it is broken.
So it appears that the question of which came first is not really relevant. What is relevant is that we are empowered to break the cycle by learning how to regulate our breathing.
What is your respiration rate? Breathing at your normal rate, how many times do you respire (breath in and out) per minute? 12 respirations per minute is good………. Upwards of 16 is not so good……………..
Just looking at the physical aspect of Qigong, the exercises utilise relaxed, deep, abdominal breathing to help calm the body and the mind. They are simple and effective, and only take a few minutes to do. They lower both psychological and physiological stress through the use of biofeedback.
- The practitioner does the exercise at their own respiration rate (this can be high to begin with).
- When the practitioner focuses on the breathing, the repetitive movement starts to affect the brainwave pattern, lowering it to Alpha wave.
- Alpha relaxes the body and the breathing becomes more relaxed and deeper.
- This, in turn, lowers the brainwave pattern further and induces further relaxation and a feeling of wellbeing.
Practiced on a regular basis, the practitioner’s respiration becomes slower, deeper, and more relaxed. This can stop the stress cycle from being formed and induces calmness even in stressful situations.
Our Qigong classes include: –
- The Shibashi (The 18 Posture Taiji Qigong)
- The Five Taoist Yin
- The Eight Exceptional Vessels
- The Ten Fundamental Treasures
- Connecting Heaven and Earth
- The Five Elements dance
- The Four Shen
- The Embroidered Brocade
- The Ba Duan Jin
- Dao Yin
Further information on the benefits of the San Bao Qigong classes: –
- In this episode of the BBC’s Trust me I’m a Doctor (series 8, episode 6) they compare the benefits of Taiji (Actually what they are performing is the Qigong set known as The Shibashi) with those of high activity exercises such as Zumba. Michael Mosley was really surprised by the results.
- A Comprehensive Review of Health Benefits of Qigong and Taiji
- Chi Kung Ameliorates Symptoms of Chronic Fatigue: A Pilot Uncontrolled Study.
- A review of clinical trials of tai chi and qigong in older adults.
- Psychophysiological outcomes of health qigong for chronic conditions: A systematic review.
- Cognitively Oriented Behavioral Rehabilitation in Combination with Chi Kung for Patients on Long-Term Sick Leave Because of Burnout: REST-A Randomized Clinical Trial.
- A preliminary study of the effects of Tai Chi and Chi Kung medical exercise on indicators of metabolic syndrome, glycaemic control, health related quality of life, and psychological health in adults with elevated blood glucose.