T ree qigong actions to practise at home

Let yourself sink into the meditation of each movement. If your mind takes you elsewhere, that’s OK. Simply notice that it has, and bring your focus back to one of the four aspects – posture, movement, breath or visualisation. These actions may also be practised while sitting in a chair. 1 Raise hands over the lake

Regulates your breathing, calms your nerves and eases painful knees.

Posture: Stand with feet facing forward, shoulder-width apart, with a slight bend in your knees. Lean your weight into the soles of your feet so your heels are touching the ground but feel light.

Movement: Bring your hands in front of your hips, arms reaching out, with palms facing the ground and fingers pointing forward. Float your arms up until they reach shoulder height and then sink them back down again. Repeat for five minutes.

Breathing: Breathe in through your nose as you float your arms up, and out through your nose as you sink your arms back down.

Visualisation: Imagine you are in front of a beautiful lake and water is rising up from your feet and into your body.

2 Tapping the kidneys

Boosts energy. Great for when the afternoon slump hits and you want a nap.

Posture: Stand with your feet facing forward, shoulder-width apart, with a slight bend in your knees. Relax your body.

Movement: Create heat by rubbing your hands together, then bring them around to your lower back just above your hips and firmly tap for two to three minutes.

Breathing: As normal.

Visualisation: Fill up your kidneys with whatever colour you imagine your life force energy to be.

3 Nature’s fragrance drifts up from the stream

Calms the mind and refreshes the body.

Posture: Stand with feet facing forward, shoulder-width apart, with a slight bend in your knees. Lean your weight into the soles of your feet.

Movement: Place your hands in front of your hips, fingertips facing inwards towards each other, palms up. Lift your hands up the centre of your body until they reach your chin, then turn your palms to the ground and sink them down again. Repeat for five minutes.

Breathing: In through your nose as you raise your arms, out through your nose as you sink your arms back down.

Visualisation: Imagine you are moving your life force energy colour in a loop – up the centre of your body, over your head, down your spine and underneath back to the starting point.