The Easy Qi Gong Book for Seniors
Gentle 10-Minute Daily Routines for Balance, Energy, and CalmBy Laura Chen
Length4h 12m
About this audiobook
Qi gong is a family of traditional Chinese movement and breath practices. Across schools and centuries, teachers have used standing postures, soft arm patterns, gentle shaking and coordinated breathing as a daily cultivation method.
In older texts, teachers speak of qi as a kind of vital influence moving through the body. This book respects that cultural history without turning it into a medical promise.
Here, qi gong means four things: slow repeated shapes, soft joints, coordinated breath, and short daily sessions you can do standing or in a chair. When the book says gather, shake, swing, open, close or collect, those are plain-English names for practice shapes, not claims that invisible forces are curing disease.
You can treat the traditional vocabulary as poetry sitting beside a modern gentle-movement class. Both readings are allowed, and the book says so directly rather than leaving the reader to guess which one is meant.
Research has studied tai chi and qi gong-style practices for outcomes related to balance, mobility and well-being in older adults. Results vary by study design and population, and the book reports that variation rather than selecting the flattering studies.
The structure is twenty-eight days of ten-minute routines. Week one arrives and softens: settling, waking the small joints, shaking the wrists, a soft whole-body shake, arm swings, opening and closing the chest, and then a linking session that collects the week into one flow. The later weeks build on those shapes without ever requiring anything faster or deeper than the first week asked for.
Before any of it there is a chapter on breath and warm-up, a chapter on safety and pacing, and a chapter about the chair, which is treated as a legitimate place to practise rather than as a fallback for people who have failed at standing.
Every figure is illustrated and described in plain words, with a note on what you should feel and a clear signal for when to stop.
Written for older adults who want ten quiet minutes a day, a practice that does not require a class or a floor, and an author who tells them what is known and what is not.
Audiobook details
GenreHealth and Wellness, Self-Help
Length4 hrs 12 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
LanguageEnglish
Table of contents
1The 10-minute container
2How to Use This Illustrated Workbook
3Small-joint warm-up
4Before You Begin: Breath and Warm-Up
5How to hold the traditional words
Show all chaptersShow less
6Chapter 1 — What Qi Gong Means Here
7What progress looks like
8Chapter 2 — Why Ten Quiet Minutes a Day
9A note on comparison
10Chapter 3 — Safety, Pacing, and the Chair
11Light Shoulder Tapping (Optional)
12Chapter 4 — Your Core Move Families
13Chapter 5 — Week 1: Arrive & Soften
14Myth vs Fact
15Day 1 — Arrive and Settle
16Cool-down
17Day 2 — Wake the Small Joints
18Cool-down
19Day 3 — Shake the Wrists
20Cool-down
21Day 4 — Soft Whole-Body Shake
22Myth vs Fact
23Day 5 — Arm Swings
24Cool-down
25Day 6 — Open and Close the Chest
26Myth vs Fact
27Day 7 — Week 1 Link and Collect
28Chapter 6 — Week 2: Circulate & Open
29Cool-down
30Day 8 — Lifting the Ball
31Cool-down
32Day 9 — Parting the Clouds
33Cool-down
34Day 10 — Pushing Mountains — Gently
35Myth vs Fact
36Day 11 — Gathering to the Belly
37Cool-down
38Day 12 — Light Shoulder Tapping
39Cool-down
40Day 13 — Small Side Bends
41Myth vs Fact
42Day 14 — Week 2 Linking Flow
43Chapter 7 — Week 3: Legs & Steady Power
44Cool-down
45Day 15 — Soft Knee Bends
46Cool-down
47Day 16 — Heel Raises, Chair-Supported
48Cool-down
49Day 17 — Seated Leg Extensions
50Cool-down
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