• A reliable internet connection.

• Loose comfortable clothing in which you can move and stretch with ease.

• A Chair, cushion or bolster to sit on.

• Somewhere quiet and private where you won’t be disturbed.

• Enough space to lay down flat (about the length of a yoga mat) - whilst standing, if you can raise your arms out to each side and turn in a 360 degree circle without bumping into anything, you’ll have enough space!

• During the colder months it is recommended to have warm clothes and a blanket nearby, particularly during classes involving meditation.

• Whether you choose to practice barefoot, wearing grip socks or in flat comfortable shoes, please ensure the ground surface on which you practice is stable and your choice of footwear is non-slip.

Qi Gong (or Chi Kung) is an umbrella term for an ancient preventative healing practice involving soft flowing movements which mimic the movements of nature, as well as breathwork, meditation and mindfulness exercises which aim to circulate ‘Qi’ or vital energy around the body in order to promote a long and healthy life.

Qi Gong’s roots are steeped in Traditional Chinese Medicine and Daoist (or Taoist) Philosophy. It is an intentional practice which aims to cultivate balance through living in harmony with the natural world.

There are three main categories of Qi Gong into which the many different styles of Qi Gong broadly fit, they are: Medical, Martial & Spiritual. The Sleep Class teaches Five Elements Qi Gong, and a typical class might involve practices from all three of these categories.

The Five Elements System is based on the notion that the human body is a microcosm of the macrocosm of nature and we are therefore subject to the same cycles. Sometimes used as a diagnostic and treatment framework in Chinese Medicine, Five Element Theory applies the cyclical principles of the natural world to the human body for the cultivation and preservation of health and wellbeing.

 As it pertains to Qi Gong, each of the Five Elements correspond to different organs, emotions, foods and seasons, and we can use this framework to guide us in creating and maintaining balance in our own lives. By living in accordance with the cycles of nature we assist our ‘Qi’ or ‘life force’ to flow in a more harmonious direction.

Qi can loosely be translated as ‘energy’ or ‘life force’. It is the invisible animating force of all life. We consume Qi from the foods we eat to the air we breathe. Qi is in sunlight, forests, ocean waves, the earth and every living cell in our body. Qi is everywhere and in everything.

Yin and Yang describe opposing, interdependent and complementary forces which make up the whole of the universe. For example, Night (Yin) and Day (Yang) are not fixed binaries, but dynamic forces in a constant state of flux, transforming into and consuming the other in order to bring about ultimate balance and harmony in the universe. Just like day and night, summer and winter, or earth and sky, Yin and Yang cannot exist without the other, but rather, they exist relative to and because of the other.

In the words of Lao Tzu:

 “For being and nonbeing
arise together;
hard and easy
complete each other;
long and short
shape each other;
high and low
depend on each other;
note and voice
make the music together;
before and after
follow each other.”

From Verse 2 of the Tao Te Ching
English rendition by Ursula K. Le Guin

Five Elements Qi Gong can be described as a ‘Yin’ practice which means it seeks to cultivate a calm and tranquil quality in mind, body and spirit.

Practicing Qi Gong, especially in the evening, is known to transform tension into relaxation, quiet the mind and reduce stress. Overtime, this may be beneficial for improved sleep quality and an overall sense of wellbeing.

Yes! Food is the beginning of Qi production and it is recommended to eat something light before practice so you don’t deplete your Qi (or energy reserves). While there are some exercises which may resemble yoga asanas, Qi Gong is a very different practice and philosophy to Yoga and does not require you to practice on an empty stomach.

For your personal comfort and safety, it is not recommended to eat a heavy meal or consume alcohol before practice.

If you experience pain during practice you should stop what you’re doing immediately and either modify the exercise until it is comfortable for your body, or don’t do it all. Modifying an exercise means to do less: make the movement smaller or use less effort. It is not advisable to push past your comfort limits.

Five Elements Qi Gong is a gentle form of movement which aims to cultivate softness and relaxation in the body and mind. As such, it is unlikely to result in sore muscles after practice for most people. However, the way a person’s body responds to the practice will depend on the overall health, fitness and experience level of each individual student. 

Always check with your doctor before commencing a new exercise program to ensure it is appropriate for your individual needs.

Qi Gong is an ancient and gentle movement practice which cultivates a deep ‘yin’ quality. This means that the practice of Qi Gong seeks to still the mind, soften physical tension and soothe the spirit by calming agitation in the heart. A regular practice of Qi Gong is known to reduce stress and increase vitality which overtime may increase the overall sense of wellbeing. 

The term ‘yin’ describes a quality that is more passive, relative to ‘yang’ which describes something more active, like day and night. In this analogy, ‘yin’ is associated with night, a time when our bodies and minds can slow down, rest and restore during sleep, after the more ‘yang’ activities of the day. In Chinese Medicine, menopause is described as a ‘yin deficiency’, offering an explanation as to why some women may experience sleeping difficulties during this time.

For women going through menopause, practicing Qi Gong regularly may also improve sleep quality by reducing mental or emotional distress, balancing hormones and transforming tension into relaxation.