This section covers the full range of qigong exercises taught and practiced at Qigong15 — from the foundational 18 Lohan Hands set through to advanced practices like Sinew Metamorphosis. Whether you’re looking for a specific exercise, want to know which practice best suits a health goal, or are exploring what qigong has to offer, this is the place to start.
The 18 Lohan Hands
The 18 Lohan Hands is the centrepiece of the exercises covered on this site. A complete set of 18 qigong exercises from the Shaolin tradition, each working on different meridians and internal organs to improve health at every level — physical, emotional, and mental. It is the most comprehensive starting point for any serious qigong practitioner.
Best Qigong Exercises For…
A practical reference guide: which exercises from the 18 Lohan Hands are most effective for specific health conditions — from back pain and knee pain to depression, asthma, diabetes, and longevity. If you have a particular health goal in mind, this is the most direct route to finding the right exercise.
Zhan Zhuang (Stance Training)
A different category of qigong practice — Zhan Zhuang involves holding fixed postures to develop internal force and deepen qi cultivation. Famous examples include the Horse Riding stance and Three Circles. Demanding but highly rewarding for those ready to explore it.
Sinew Metamorphosis
An advanced set of qigong exercises best learned directly from a qualified teacher. Sinew Metamorphosis works at a deeper level than the 18 Lohan Hands and is not a starting point for beginners — but for those at the right stage of practice, it offers remarkable results.
Qigong Visualization
A clear guide to when visualization is appropriate in qigong practice — and why, for most practitioners especially those practicing for health, it is better left out entirely. Includes a simple visualization technique for those who want to use one.
Qigong Exercises in the Workplace
How to bring a short qigong practice into a working day — practical guidance for those who want the benefits of qigong but have limited time or space during work hours.
