A Gentle Introduction to Qigong

Debra's gentle introduction to Qigong

Welcome to my Qigong website, where I hope to explain why Shibashi Qigong would be a good idea for you. Please scroll down to see how you can benefit, what happens at a session and even what to wear.
Click here to jump straight to classes.

The sessions that I lead have been adapted to provide moves for complete beginners. It is ideal for those with poor mobility and those wishing to gently build up strength or rehabilitate. Even for those who are fully fit these sessions provide a mindful movement experience using body and breath as an ideal focus to allow the mind to relax.

Qigong (pronounced Chee-gung) is an ancient Chinese art traditionally handed down through families resulting in many different styles, you can see Shibashi Qigong on the internet but please don’t be discouraged, my sessions are aimed at the individual allowing you to move at your own pace according to your body.

Why should I go to Debra's Qigong sessions?

The sessions are gentle movement, adaptable for all (see "Who is this for" below). The sessions encourage strength building in the lower limbs and flexibility further up the body. Because the moves are slow, steady and can involve breath work they are mindful and relaxing.

Benefits may include:

Improved muscle tone and reduced risk of falls
Improved flexibility, especially of the arms and upper body
Increased energy
Better digestion (IBS, constipation)
Reduces stress and aids relaxation

Who is this for?

Everyone (well almost - currently I am not running classes for under 16 year olds).

The Qigong moves are adaptable to everyone’s needs and anyone requiring additional support (such as a translator or support worker) should contact me using the form below to discuss their needs. If an additional support person is needed in the room we will work together to organise a place for that person.

A personal session or correspondence can be arranged so that we can discuss what support you may need to enjoy your time in the session.

What happens at Debra’s Qigong session?

We will practice 18 moves designed to reduce mental stress and reduce physical tension. These moves can be done sitting or standing and are performed in a hip width stance or with one foot forward. At any time participants are encouraged to sit down if this feels right for them.

We will be moving the arms to open up the body and the gentle rocking helps to strengthen the legs. Whilst these moves can be performed in quite an expansive way, the sessions keep them low to encourage gentle opening and reduce the risk of causing any damage.

How long is the session?

The session runs for 1 hour. This consists of 10-15 minutes explanation and practice of 1 stance or form, then 30-40 minutes actually doing the Qigong, finishing with 5-10 minutes of personal reflection.

What should I wear?

Comfortable loose clothing that allows your arms and legs to move freely. Flat shoes or socks (with grips on the bottom), or you might like to do the Qigong bare foot, (this can be especially nice outdoors on grass) but judge for yourself.

Energy peaks and fatigue

From day to day our bodies and minds have different moods, sometimes full of energy or Qi and other days struggling to get out of bed. The Qigong sessions are designed to accommodate these fluctuations and attendees can be as introvert or expansive as their mood dictates. There are reports of people getting a real boost from just sitting in the class and never moving a muscle!

Safety

As these sessions are for everyone participants must take responsibility for their own care. These are not classes and participants are offered sets of moves and shown how to adapt them. We are not aiming at a goal, not stretching ourselves to reach higher levels, not pushing or forcing anything. Mentally it is settled, here and now and safe.

Guidelines for enjoyment

Qigong does not hurt. At the first sign of tension in the body or mind, the moves should be reduced down or stopped. The practice can be picked up later and will only benefit from listening to your body.
Breathe. Keep breathing! I may suggest a breath to match a move as this can enhance the practice but this should only be done if it feels right to you. All will be explained in the session.
Own pace. This practice is not usually done in unison, the move is suggested, with adaptions and you set your own speed and intensity.
Relax, enjoy, smile if you can.
You can’t go wrong. If you go the opposite way to everyone else that is wonderful, you are individual, we are happy to have you here. Obviously courtesy to others means not invading their space, but listening to your body is the key thing here.

What I offer:

Care Homes
Would your residents benefit from a weekly session of gentle movement?
Would your staff benefit from an hours relaxation? Please get in touch to discuss how I can support you by delivering Qigong to your care home family to increase wellbeing all round.

Team recuperation
Together we can agree at time for your staff to engage in Qigong and mindfulness to help your them reduce stress in themselves and those around them. Including techniques that members can take away and use during their busy work day a calm, settled staff member will be more effective in their role.

Groups and Clubs
I am happy to facilitate one off or regular Qigong to organised groups, offering taster sessions or pre booked regular activity.

Classes
Sessions run at Halton Mill in Halton Lancashire, please see here for details. If you know if a venue that you think would benefit from Qigong please do get in contact.

My story

Previously a reasonably fit 54 year old, in 2020 myself and my husband Darryl caught Covid 19. Happily we were not hospitalised and we managed our illness at home. It did, however, leave us very weak.

Having enjoyed walking as a hobby we were dismayed to find ourselves unable to walk even to the end of their drive. I had always enjoyed my yoga classes and didn’t think I was too bad at it, but after Covid 19 I struggled to manage even a downward dog.

After nearly 30 years in the NHS I was aware of how important rehabilitation is for a fulfilling life after illness. Scrolling the internet I found Qigong and was able to start short steady Qigong practice building up my strength allowing me to return to my beloved hobbies. I was so convinced of the rehabilitation power of Qigong that I signed up to get trained as a Shibashi Tai Chi Qigong session leader.

It is said that Qigong takes 2 and a half lifetimes to learn. I invite you to join me on my journey.

Get in touch

WHO guidelines on physical activity and sedentary behaviour - 25th November 2020: Good practice statements for older adults (65 and over)
(https://www.who.int/publications/i/item/9789240015128)
Doing some physical activity is better than doing none. If older adults are not meeting recommendations, doing some physical activity will bring benefits to health. Older adults should start by doing small amounts of physical activity, and gradually increase frequency, intensity and duration over time. Older adults should be as physically active as their functional ability allows, and adjust their level of effort for physical activity to their level of fitness.