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Published on September 2, 2007

Health-conscious individuals looking for a moderate form of exercise that's somewhere between yoga and leisurely walking may like to consider qigong.

Dr Nikorn Dusitsin, a retired Chulalongkorn hospital gynaecologist and qigong master, has been practising this therapeutic intervention for more than 20 years, and last week unveiled the wonders of qigong at the Thai herbs festival, much to the delight of the class of 50 or so participants.

Qigong, the doctor says, involves the synchronisation of different breathing patterns with various physical postures and motions of the body.

According to Chinese beliefs, the body has an energy field that's generated and maintained by the natural respiration of the body, known as qi (breath in Chinese, lom pran in Thai); gong means work. Qigong is thus "breath work" - the art of managing one's breathing in order to achieve and maintain good health. Widely taught with martial arts, it also enhances energy mobilisation and stamina in coordination with the physical process of respiration allowing vital energy to circulate through the pathways or meridians.

Regular qigong practice can influence the flow of qi, Nikorn explains, adding that when these pathways are blocked, the qi cannot flow freely and this can result in various physical symptoms.

Despite his background in western medicine, Nikorn is openly convinced of qigong's medical benefits. The exercise enhances physical and mental health and boosts immunity. It also generates more vital hormones, helps the circulation of lymph fluid, optimises blood pressure, increases the flow of blood through the brain and influences cardiac-respiratory fitness.

"Our lymph fluid travels at the rate of one centimetre per hour if we are idle. It's not like the blood; there are no pumps for the lymphatic system. But if we engage in any form of exercise, the rate increases to 10-15cm per hour. Factors that can increase the flow are massage, stretching, deep breathing and meditating," he says.

Nikorn instructs the class in 18 postures that he tells us will help relax our bodies, minds and breathing.

"Stand with your feet shoulder-width apart and parallel," he says. "Rest your arms by your sides with palms slightly facing the back. Thumbs must be fully stretched as a way of opening the body's energy points. The head must be upright and the chin tucked in a little so that the crown of your head is uppermost."

With our bodies properly positioned, we are ready to move on to the breathing techniques. These involve breathing slowly but deeply enough so that adequate oxygen enters the body. When inhaling, say "in", and say "out" on exhaling.

"Breathing is the heart of qigong," he stresses.

Next is trying to focus to achieve relaxation. "Imagine that every body part is now relaxed," he says.

The first posture - "adjusting the qi" - starts with qigong's standing position. We start with a slow, deep inhalation with our palms facing the ground and raise our arms slowly to shoulder-height. While slowly breathing out, we press the palms downwards while lowering the knees slightly. The palms should touch the knees to signify the full cycle of the breathing. This first posture should be practised for five minutes.

"The first posture is good for blood circulation, and to calm the mind," says Nikorn.

The second posture, aimed at stretching the chest, begins with the arms lightly touching the knees, which are slightly bent. With a deep breath in, we slowly raise our arms to chest level while gently stretching our knees, then bring the arms to our sides to form a "T", completing the inhalation. We exhale while bringing both arms together and complete the breath by lowering our arms to touch our slightly bent knees.

"The second posture helps the heart, lungs and kidneys," he says.

Indeed, the first 10 of the 18 postures involve moving the arms, not the legs. Several arm postures at times resemble kung fu practice, but are much less heavy. Many of the first-timers find following Nikorn's instructions hard, as each basic posture has its own name and style. Coordinating body positions with breathing patterns demands a high level of concentration, and we are distracted by the need to observe Nikorn's moves while executing our own.

But despite a few incorrect postures, no one breaks out in a sweat.

"That's one of the benefits of qigong," says Nikorn, adding that this exercise regime is ideal for the elderly as it's less energetic than other forms of fitness therapies found in Thailand's parks.

It's also a good alternative for those bored with yoga and aerobic dance that tend to consume a lot more energy.

"Once qigong is part of your daily life, you won't be able to pass the day without practising it. You'll certainly become more active, too," says Nikorn.

Nikorn leads qigong practice most mornings at 7am around the clock tower at Lumpini park. Join him if you fancy a change of pace.

Manote Tripathi

The Nation