Qigong Open and Close Hands

A qigong drill where the hands move apart on the inhale and toward each other on the exhale in front of the chest, first standing and then seated, slower each time. It syncs movement with breath, lowers the heart rate, and focuses attention on sensations in the hands.

How to play

1. Students stand spread out facing the teacher; very soft music plays; rub the palms together for 10 seconds until warm (0.5 min).
2. Hands in front of the chest, palms facing, a hand's width apart; inhale as they move apart to shoulder width and exhale as they come together without touching; 8 times (1.5 min).
3. Same movement, adding a slight knee bend on the exhale and straightening on the inhale, as if the whole body were breathing; 6 times (1 min).
4. Sit cross-legged on the floor and repeat with eyes closed, slower each time, trying to notice warmth or tingling between the palms; 6 times (1.5 min).
5. Rest the hands on the knees, palms up, and breathe silently for one minute (1 min).
6. Open the eyes and share what students noticed between their hands (0.5 min).

Rules

• The breath sets the movement: a short breath means a short movement.
• The palms never touch.
• Breathe through the nose without forcing it.
• Silence for the whole practice.

Variations

Adaptations

• Limited mobility: do the whole drill seated, without the knee bend.
• Visual impairment: the teacher cues the open-close rhythm by voice.
• Anxiety or high arousal: start with palms on the chest, feeling the breath, before opening.

Learning goals

• Sync a simple movement with the breath.
• Lower arousal after the main part of the lesson.
• Pay attention to body sensations.

Equipment for a class of 25

• music: 1

Teacher tip

Don't promise special sensations: say some students will feel warmth and others won't, and that the slow rhythm is what matters, so nobody feels odd if they notice nothing.

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