These five qigong exercises were chosen specifically for workplace use — effective enough to be worth doing, and discreet enough not to attract unwanted attention. Most can be done at or near your desk; one requires a little more space (and nerve). All five offer genuine benefit even when practiced at the level of form, without a full Qigong State of Mind (QSoM) — though if you have that skill, so much the better.
1. Smile from the Heart
Ask any regular qigong practitioner about Smiling from the Heart and they’ll tell you it can rapidly shift your outlook — even mid-way through a difficult day. It’s exactly what it sounds like: a deliberate, gentle smile directed inward toward the heart. Simple to do anywhere, at any time, with no movement required. Practice it as often as you like.
For a fuller explanation of the technique, see the dedicated Smiling from the Heart page.
2. Emperor Walks, Heart Opens
Particularly useful for anyone working in customer-facing roles or spending long hours seated. This exercise opens the heart, improves posture, and helps restore a sense of ease and empowerment. You don’t need much space — standing and moving a few steps is enough to get the benefit.
3. Lohan Draws Broadsword
An excellent exercise for desk workers. Sitting for long periods tends to compress and lock the shoulders — Lohan Draws Broadsword works directly on releasing that tension. Straightforward to do at a workstation, and the relief it brings to the shoulders is noticeable quickly.
4. Divine Crane Rotates Knees
For anyone who spends long periods standing — retail, hospitality, healthcare — this is the most valuable exercise on this list. Divine Crane brings relief to the legs and knees, improves circulation, and helps maintain energy through a long shift. Also beneficial for those with specific knee trouble.
5. Butterfly Dancing in Front of Flowers
Best for those with a private office, or the genuinely brave.
The most physically expressive exercise on this list — and the most rewarding for it. Butterfly Dancing opens the upper body, relieves stress and tension, and gives the spinal cord a gentle massage that counters the effects of prolonged sitting. Good for an energy reset without the post-caffeine slump.
Butterfly Dancing in Front of Flowers is covered in full in the Qigong15 online course.
Taking Your Practice Further
These exercises offer a useful introduction to what qigong can do, but they represent a small portion of what’s available. To explore the full range of exercises covered on this site, visit the Qigong Exercises hub — including the complete Shaolin 18 Lohan Hands set, which several of the exercises above are drawn from.
