Understanding Qigong: Ancient Practice Modern Relevance

“Medicine is not as good as food, and food is not as good as Qi”

~ a traditional saying from ancient Chinese philosophy and medicine. The core concepts were part of a now lost Chinese medicine text. This text was the Yellow Emperor’s Inner Canon (Huangdi Neijing), 111 CE.

What is Qi Gong?

I have been practicing Qigong and Tai Chi for 9 years, yet I am not a Shifu (master). However, you could say I am a Lao Shi (old person of skill). The joy Qigong brings me is the reason I want to share it with people in the SCA.

Qigong, to me, is like slow-motion dancing combined with deep breathing. It boosts my blood flow, reduces my stress, and sharpens my mental clarity. Things I really need, especially the brain boost. It’s also more comfortable and fun than lifting weights.

As the SCA’s expanded history playground stretches across the whole world, Qigong is now easily included. It fits seamlessly into the SCA life. Alongside European courts, Norse sagas, and Middle Eastern poetry, we can also learn from the very ancient wisdom of China. That’s where we find Qigong (chee-gong), a practice of posture, breath, and mindful movement. This practice is thousands of years old and surprisingly useful for our lives today, both in the SCA and out.

And here’s the best part: you don’t need special clothing. You don’t need fancy equipment. You don’t even need a shower afterward (always a selling point at a war). Just a little space, a bit of curiosity, and the willingness to breathe.

A Brief but Long Story: History of Qigong

Qigong is over 2,000 years old. It has woven itself into Chinese medicine, martial arts, and spiritual traditions.

Early Origins: The I Ching (Book of Changes, c. 1000–700 BCE) already linked balance and harmony with vitality. In the Han dynasty (2nd century BCE), silk scrolls from the Mawangdui tombs illustrated people stretching and breathing. These postures look remarkably like today’s Qigong. These Daoyin exercises (“guiding and stretching”) are some of the oldest “exercise manuals” in the world.

Western Han painting on silk was found draped over the coffin in the grave of Lady Dai (c. 168 BC) at Mawangdui near Changsha in Hunan province.

Da Mo (Bodhidharma): Legend says that a Buddhist monk named Da Mo came from India. He traveled to China and taught meditation at the Shaolin Monastery. Finding the monks too weak from long sitting, he noticed their weakness. To strengthen them, he created exercises. These exercises were the Yi Jin Jing (Muscle/Tendon Changing Classic) and the Xi Sui Jing (Marrow/Brain Washing Classic). Whether true history or inspiring legend, Da Mo is remembered. He symbolizes how Qigong unites body, breath, and spirit.

By the Ming dynasty (14th–17th centuries), Qigong was everywhere: in temples, homes, courtyards, and martial schools. Tai Chi originated in the 18th century and then grew and developed along one of three common purposes.

🌿 Medical Qigong – prescribed by physicians to maintain health and prevent illness.
🌿 Martial Qigong – practiced by fighters and monks to build strength, rooting, and endurance.
🌿Spiritual Qigong – cultivated by Daoists and Buddhists for inner clarity and harmony with nature.

Philosophy: Why Qigong Works

The name itself explains a lot:

🌿Qi (氣): Breath, energy, or simply the spark of life.
🌿Gong (功): Skill or practice, cultivated through effort over time.
🌿Qigong = “cultivating vitality through skillful practice.”

🌿A few key ideas form its foundation. Qi flows like rivers through the body. Good posture opens the “channels” so qi can move freely. Yin and Yang must stay balanced. Rooting into the ground (yin) balances rising upward (yang). What we practice on one side of the body we also do on the other.

🌿The Three Treasures (San Bao) of Qigong are:
Jing (Essence) — your physical foundation, linked to vitality and longevity.
Qi (Energy) — life-force in motion, circulating with breath.
Shen (Spirit) — mind, awareness, and inner light.

Refining the Treasures: Daoist thought described the path. First, conserve jing. Then transform it into qi. Next, refine qi into shen. Ultimately, return to harmony with the Dao.

For an SCA comparison, medieval Europeans believed in balancing the four humors for health. Similarly, the Chinese spoke of balancing qi, yin and yang, and the Three Treasures.

In religious or folk Qigong, practitioners sometimes linked these ideas with deities. They connected them with immortals like the Daoist “Three Pure Ones.” Others referenced the compassionate Guanyin or Shou, the god of longevity. In modern practice, most teachers focus on posture. They also emphasize breath. However, it is useful to remember the spiritual world that surrounded these ideas before 1600.

The Basic Stance

The most important posture looks deceptively simple. It’s called Wu Ji — standing like a mountain.

🌿Posture: Feet shoulder-width apart, knees soft, hips relaxed, shoulders loose, spine tall, crown of the head gently lifted.

🌿Breath: Inhale slowly through the nose, belly expanding. Exhale softly through the mouth, letting tension drop away.

Why is this stance important? It aligns the body — stacking bones naturally, easing strain on muscles and joints. It frees the breath — upright and relaxed posture makes deeper, calmer breathing possible. It roots you — a stable stance connects you to the ground. It settles the mind — stillness reveals tension and trains awareness. And, in traditional thought, this posture lets qi flow freely — channels open, circulation improves, awareness expands. Every Qigong routine begins and ends here, just as every medieval dance begins and ends with a bow.

Movements with Poetry

From Wu Ji, Qigong introduces gentle movements. Examples of poetic movements are:

🌿Two Hands Hold Up the Sky — arms rise with breath, stretching heavenward.
🌿Drawing the Bow to Shoot the Hawk — mimicking the focused strength of archery.
🌿Wave Hands Like Clouds — flowing side to side, calm and graceful.

🌿The ancient routine of the Five Animal Frolics includes movements like the Tiger, Deer, Bear, Monkey, and Crane. These playful movements are linked to health and vitality.

These names make them easy to remember and fun to teach. Children especially enjoy the animals, and archers will smile at Drawing the Bow.

Why Fighters Care

There are many reasons Qigong is beneficial for fighters to practice. And each fighter might name a different one. They include:

🌿Balance & Rooting: Stronger, steadier stances in the shield wall or on the list field.

🌿Breath Control: Last longer in melees, recover faster between bouts.

🌿Calm Focus: The ability to stay centered in the middle of chaos.

🌿Energy Efficiency: Smooth, balanced movement reduces fatigue.

You might think of Qigong as invisible armor — not seen, but felt.

Why Everyone Else Benefits Too

When I began learning Qigong, I returned for the second class. I did so because I could continue my day without a shower. The “no sweat” reason is just one of several examples.

🌿Gentle Warm-Up: No sweat, no shower needed, no garb change required.

🌿Joint & Back Care: Helpful for scribes, artisans, musicians, or anyone sitting or standing long hours.

🌿Stress Relief: A few minutes of posture and breath can settle the busiest event day.

🌿All Ages Are Welcome: Children, peers, and fighters are all invited. Those of us with silver hair or physical challenges can also share the same circle of companion practice. (Parallel play for grown ups.)

That’s the beauty of Qigong. You don’t need certification or perfection. You just need to try it, breathe, and let it do its quiet work.

Closing Thoughts

Qigong may not show up in a medieval fighting manual. However, it belongs firmly in the pre-1600 world the SCA embraces. It embodies the same timeless qualities we treasure: balance, endurance, mindfulness, and joy in movement.

So whether you’re standing in armor, sitting at a scriptorium table, or just waking up in camp, try it. Stand tall. Soften your knees. Breathe deeply. Let your arms drift like clouds. You may find, as I have, that when the body is open and relaxed, qi flows more freely. Life itself does too.

It’s about right to call myself a lǎoshī (老師) not a “teacher.” That seems about right for me. I’ve definitely got the “old person” part down. The “skill” part? Well, I’m still practicing.

Resources:

May Au, Qinergy

Suman Barkhas, Moving for Balance He is a Taichi Master, Yoga Therapist, Qigong trainer, Health & Well-Being educator.

Lee Holden, Holden Qigong. He is a master Qi Gong instructor and an expert in making ancient wisdom applicable to modern life.

Anthony Korahais, Flowing Zen“

How To Explain Qi Gong to People in 97 seconds.” https://youtu.be/NCd27VlWsYI?si U5j0rMidGLdtZbum