5 Simple Qigong & Tai Chi Exercises You Can Do at Home in Less Than 10 Minutes

Looking for a quick, energizing practice you can do anywhere? These five Qigong and Tai Chi exercises are beginner-friendly, take under 10 minutes, and will help you relax, increase energy, and connect with your body. Follow along with the video at the end for a complete guided session.

1. Body Vibration

Begin with a gentle body vibration exercise to begin releasing tension, waking up your muscles, and activating your energy (qi).

How to do it:

• Stand with your feet shoulder-width apart
• Lightly bend your knees and bounce up and down
• Make small, easy movements, with your heels touching the ground
• Focus on releasing tension from your hands, shoulders, and legs
• As you bounce, breathe naturally, exhaling through your mouth
• Imagine energy exiting through the bottom of your feet, connecting with the ground

Benefit: Activates energy channels and gets your body ready for deeper movements.

2. Align Your Posture & Breath with Energy

This posture harmonizes your body, breath, and energy. In Qigong, your arms should follow the movements of your legs and core, while your breath helps manage tension and increases concentration.

How to do it:

• Stand with feet slightly wider than your shoulders, knees bent, and spine straight (horse riding stance)
• Place your hands in front of your lower abdomen (dahn jon)
• As you inhale, slowly raise your arms
• As you exhale, gently lower your arms
• Your breathing and leg strength power this movement: feel energy rising from your feet to your core and finally into your arms
• Repeat for 5–8 slow, smooth breaths

Benefit: Integrates breath, posture, and energy flow; strengthens the legs and core while promoting calm, grounded energy

3. Forward Stance

This stance strengthens your legs, improves balance, and helps you anchor energy.

How to do it:

• Step one foot forward, keeping both knees soft
• Distribute your weight evenly between the front and back legs
• Bend your front knee and keep your back leg straight
• Hold for a few breaths while maintaining a strong lower and relaxed upper body posture

Benefit: Builds stability, strength, and awareness of your body’s center.

4. Pushing Energy

Now, practice pushing energy outward to engage your arms, shoulders, and core while moving qi through your body.

How to do it:

• From the horse riding stance, lift both hands close to your body as you inhale
• Exhale as you push both hands to the front, as if moving a heavy weight
• Inhale as you cross your arms, gathering energy, and exhale as you push to the sides
• Repeat smoothly 5–8 times

Benefit: Opens the chest, strengthens muscles and joints, and increases energetic awareness.

5. Circulate Energy

Finish by circulating energy throughout your body. This is a flowing movement that integrates the previous exercises.

How to do it:

• Slowly lift your arms above your head while you inhale
• Exhale comfortably while lowering your arms in front of your body with palms down
• Feel the energy sensation on your hands as you breathe in and out
• Continue for 1–2 minutes, finishing in a calm standing posture

Benefit: Harmonizes body and mind, leaving you refreshed and balanced.

Follow Along with the Full Routine

Want to experience the full flow? Watch the 8-Minute Qigong & Tai Chi Routine here and follow along step by step:

This short guided practice is perfect for mornings, breaks during the day, or anytime you need to recharge.