--- title: 每日气功练习 description: 站式与坐式气功套路，按动作与呼吸来描述，而不是当作能量修炼。我们不会替它作的宣称，也写在页面上。 url: https://tai-chi.app/zh/for/qigong lang: zh source: Tai Chi — https://tai-chi.app/zh --- # 每天早上都能练的气功 气功是这里最容易开始的部分，也是最难在描述时不像宣传册的部分。 从机械层面说，它是一小套重复的动作配上缓慢的呼吸：八到十个动作， 每个做上几遍，明天还是这几个。没有需要背下来的序列， 所以它经得起被一个还没完全清醒的人在早上七点做出来。 它也是这里最便携的东西。下面的气功课程中有 101 节可以坐着做，或者扶着椅子做；而且这些套路足够短， 塞进十分钟的练习里也不必被砍成一半。 ## 我们不会这样说它 气功往往被一层宣称包裹着。下面列表里的一些课程， 标题涉及免疫力、脏腑健康、能量或疗愈。这些标题在这里 完全按照作者书写的原样呈现，因为在嵌入别人作品的同时 改动别人的标题，会比引用它更糟——但呈现一个标题是署名，不是认同， 而这个应用从不用自己的声音重复那些说法。 把它们拿掉之后剩下的东西并不是「什么都没有」。剩下的是十分钟 温和、连续、带重心转换的动作，配上长长的呼吸，每天做。 这是拿十分钟去做的一件合理的事，而且它不需要其余任何东西。 本站的立场是写下来的，不是暗示出来的：这里没有任何内容支持 关于免疫力、「能量」、脏腑功能或疾病逆转的宣称， 如[§4.7](https://tai-chi.app/method#47-what-the-evidence-does-not-support)所述；而逐字呈现标题这条规则属于[署名政策](https://tai-chi.app/method#83-attribution-and-fair-use)的一部分。 ## 「柔和」不等于什么都没发生 这个传统里的强度不是速度。它首先由架势高低决定， 其次才是你伸展多远、重心停在一条腿上多久，以及你保持移动的连续程度。 一套腿伸直、画小圈的气功确实是休息；同一套把膝盖再低五厘米， 四分钟之内就不再是休息了。 这也是为什么应用的强度设置说的是架势高低和单腿时间，而不是给你一个数字。 太极有一个惯用的数值——大约三个 MET，属于轻到中等—— 但那是从一份汇编里取来的设计经验值，而不是这里测出来的东西， 所以它只用来塑造这道阶梯，绝不会作为关于你这次练习的事实展示出来。 推理过程在 [§4.4](https://tai-chi.app/method#44-intensity)。 实际操作：如果一次练习感觉太轻松，先把架势放低，再去找更难的课程。 如果感觉太吃力，先把架势升高，再去缩短它。 仅这一项调整，就覆盖了这些课程所能提供的大部分范围。 ## 气功在一次练习里的位置 气功是六个阶段之一，也是当别的东西被拿走时会扩张的那一个。 坐着练，站立平衡阶段就被删除——单腿训练没有诚实的坐式等价物—— 它的时间加到气功上，权重上调约三分之一， 因为重心转换和躯干控制在椅子上是可以练的。 把*平静*或*关节*选为目标，同样会上调气功的权重， 但理由不同：平静，是因为一套重复的动作比一段编排更容易沉进去； 关节，是因为一套气功里肩、髋和脊柱的开合本来就是活动度训练， 只是它恰好还挺舒服。 有些段落完全没有视频。应用会讲述自己的短序列， 节奏约为每分钟五点五次呼吸，并在课程库里没有东西能好好填满某个段落时使用它们。 它们不加载任何东西，也不依赖任何人。 ## 有名字的那几套，以及它们在哪儿 气功不是一样东西。下面的内容大多属于四套有名字的功法之一， 而知道自己看的是哪一套，就是「在练某样东西」和「在划圈」的区别。[八段锦](https://tai-chi.app/for/eight-brocades)有一千年，是该先学的那套；[太极气功十八式](https://tai-chi.app/for/shibashi)是 1979 年从杨式的架子里编成的，也是中国以外教得最多的一套。 八段锦那一页同时收了另外两套传统功法——五禽戏和易筋经—— 因为它们是被当作彼此的替代来学的，而不是一份课程表。而[站桩](https://tai-chi.app/for/standing-meditation)是把动作拿掉之后的气功：站着不动，而那更难。 这里其余的，都是老师自己编的序列。这完全正当，也值得知道， 因为一套没有名字的功法，你只能跟着那位老师练。 如果你想要的是可以不带屏幕、带进公园、酒店房间或者病房的东西， 就学有名字的那四套之一。 ## 本页的 131 节课 气功套路，按时长从短到长。是重复的动作而不是要背下来的套路，这也是它们最容易天天回头来练的原因。 - [Qi Gong Exercise 4 - Wise Owl Gazes Backwards](https://tai-chi.app/zh/library/qi-gong-exercise-4-wise-owl-gazes-backwards-7CsNXJLOxMk) — Brendan Cabral - Tao of Strength, 1 分钟, 可扶椅 - [Ba Duan Jin - 8th Movement - Bouncing on the Toes](https://tai-chi.app/zh/library/ba-duan-jin-8th-movement-bouncing-on-the-toes-dQtWyRleg2g) — baduanjinutube, 1 分钟 - [Qigong with Emma - warm up exercise - Side Arm Swings](https://tai-chi.app/zh/library/qigong-with-emma-warm-up-exercise-side-arm-swings-449M-nXnYZc) — Qigong with Emma, 1 分钟, 可扶椅 - [Ba Duan Jin - 7th Movement - Lifting Fists](https://tai-chi.app/zh/library/ba-duan-jin-7th-movement-lifting-fists-G1Loy1V-Nko) — baduanjinutube, 1 分钟 - [A simple grounding Qi Gong exercise anyone can do - for beginners - balloon-sinking](https://tai-chi.app/zh/library/a-simple-grounding-qi-gong-exercise-anyone-can-do-for-beginn-Q7yf72j7254) — WorkshopsatIDHHB, 1 分钟, 可扶椅 - [3-Min Miracle: Warm Up & De-Stress with Qigong!](https://tai-chi.app/zh/library/3-min-miracle-warm-up-de-stress-with-qigong-hPSxiifZnBs) — Bai Yin Qigong English, 1 分钟, 可扶椅 - [Qigong Exercise - Opening and Closing Move ☯️](https://tai-chi.app/zh/library/qigong-exercise-opening-and-closing-move-pe6cAv9jrOI) — Energy Healing QiGong Meditation with Master Sio, 1 分钟, 可扶椅 - [Qigong Shaking for Stress Relief](https://tai-chi.app/zh/library/qigong-shaking-for-stress-relief-Tx8CVkfmIYE) — Resilient Being, 1 分钟, 可扶椅 - [Qigong Shoulder Warm-up](https://tai-chi.app/zh/library/qigong-shoulder-warm-up-azhZihTSuEk) — Kehoe Martial Arts, 1 分钟, 可扶椅 - [Qigong closing sequence](https://tai-chi.app/zh/library/qigong-closing-sequence-YNTA75ROOaU) — Andrew Nerlich, 1 分钟, 可扶椅 - [(🎧) Zhan Zhuang: 1 Minute Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-1-minute-standing-meditation-W40jBczY054) — Rooted Practices, 1 分钟, 可扶椅 - [Tai Chi Neck Circle Warmup](https://tai-chi.app/zh/library/tai-chi-neck-circle-warmup-rfTsXuFB8Fg) — Pismo Beach Family Wellness, 2 分钟, 可扶椅 - [Beginner Core Qigong: Belly Breathing](https://tai-chi.app/zh/library/beginner-core-qigong-belly-breathing-cstqtZXsLIY) — Steven Washington Experience, 2 分钟, 可扶椅 - [Seated Qigong Exercises at Rose Bush Court](https://tai-chi.app/zh/library/seated-qigong-exercises-at-rose-bush-court-UsfkVMuSPyE) — Simple Qigong Exercises with Cheyne Towers, 2 分钟, 坐式 - [One-Minute Qi Gong -- Golf: Warm Up](https://tai-chi.app/zh/library/one-minute-qi-gong-golf-warm-up-DA0uiualsoc) — Exercise To Heal, 2 分钟, 可扶椅 - [Ba Duan Jin - 3rd Movement - Single Hand Pushing Up](https://tai-chi.app/zh/library/ba-duan-jin-3rd-movement-single-hand-pushing-up-mUtfrPv6wSc) — baduanjinutube, 2 分钟, 可扶椅 - [Ba Duan Jin Qi Gong Section 8](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-section-8-vlCAGRH7kdA) — Peter Chen, 2 分钟 - [Two Minute Warm Up](https://tai-chi.app/zh/library/two-minute-warm-up-8B9r_dZ9c3w) — William Kaplanidis, 2 分钟, 可扶椅 - [Ba Duan Jin Qi Gong Section 4](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-section-4-9kODlkVg4Bg) — Peter Chen, 2 分钟, 可扶椅 - [QiGong Joint Loosening](https://tai-chi.app/zh/library/qigong-joint-loosening-y5W7vYiQsBc) — Branka Vidovic, 2 分钟, 可扶椅 - [Grounding Your Energy with Qi Gong](https://tai-chi.app/zh/library/grounding-your-energy-with-qi-gong-7yvdPQSCq4Y) — Forest Rock Qigong, 2 分钟, 可扶椅 - [QIGONG EXERCISE - Trembling Horse | Tai Chi Made Easy](https://tai-chi.app/zh/library/qigong-exercise-trembling-horse-tai-chi-made-easy-2evaj0xkrQ4) — Matu, 2 分钟, 可扶椅 - [Wu Ji Qigong Closing](https://tai-chi.app/zh/library/wu-ji-qigong-closing-HtCCZmYom4A) — Amanda Flood, 2 分钟, 可扶椅 - [Exercise 3 - Eight Pieces of Brocade | Ba Duan Jin Qigong | Raising Up A Single Hand](https://tai-chi.app/zh/library/exercise-3-eight-pieces-of-brocade-ba-duan-jin-qigong-raisin-2RgnQ9hqhfM) — Janice Tucker, 2 分钟, 可扶椅 - [Standing Meditation in 2 MINUTES with Master Gu](https://tai-chi.app/zh/library/standing-meditation-in-2-minutes-with-master-gu-FRhkiYsEGbo) — Master Gu - Tai Chi, 2 分钟, 可扶椅 - [Ba Duan Jin. Supporting the sky with both hands.](https://tai-chi.app/zh/library/ba-duan-jin-supporting-the-sky-with-both-hands-DpFJbQJMSQ) — Peter Salt-Berrymen, 2 分钟, 可扶椅 - [Closing with Presence: Standing Qigong Closing [RYC 005]](https://tai-chi.app/zh/library/closing-with-presence-standing-qigong-closing-ryc-005-lXCSnkoYboM) — Restore Your Center, 2 分钟, 可扶椅 - [3-Min Qigong for Healthy Lungs with Sally Chang](https://tai-chi.app/zh/library/3-min-qigong-for-healthy-lungs-with-sally-chang-UjX41RktA3Q) — Evergreen Internal Arts, 2 分钟, 可扶椅 - [Ba Duan Jin Qigong - Posing like an Archer](https://tai-chi.app/zh/library/ba-duan-jin-qigong-posing-like-an-archer-xc7hZPDy8WA) — Tai Chi School, 2 分钟 - [(🎧) Zhan Zhuang: 2 Minute Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-2-minute-standing-meditation-iT4zkza0i9Q) — Rooted Practices, 2 分钟, 可扶椅 - [Qigong for Beginners: Breathe and Relax in 2 Minutes](https://tai-chi.app/zh/library/qigong-for-beginners-breathe-and-relax-in-2-minutes-AfMKc6u41f8) — Tai Chi School, 3 分钟, 可扶椅 - [Easy Qigong Breathing Exercise for Beginners!](https://tai-chi.app/zh/library/easy-qigong-breathing-exercise-for-beginners-ilWbjFfebFw) — Tai Chi School, 3 分钟, 可扶椅 - [[Ba Duan Jin][English] Form 3 - Holding up a Single Hand to Regulate the Spleen Stomach](https://tai-chi.app/zh/library/ba-duan-jin-english-form-3-holding-up-a-single-hand-to-regul-ImVeoy8NyU) — 王醫師給力站DrWangStation, 3 分钟, 可扶椅 - [Seated Qigong (Rowing/Strirring)](https://tai-chi.app/zh/library/seated-qigong-rowing-strirring-SzbG9baJo4k) — mybwmc, 3 分钟, 坐式 - [Spinal Breathing Qigong - Develop Respiratory Strength - Seated exercise for beginners](https://tai-chi.app/zh/library/spinal-breathing-qigong-develop-respiratory-strength-seated-v4mvIBltC7E) — XINGYI-STAR SEAN, 3 分钟, 坐式 - [Simple Joint Mobility Routine for Hands, Wrists, Arms & Shoulders](https://tai-chi.app/zh/library/simple-joint-mobility-routine-for-hands-wrists-arms-shoulder-ivse_ABbXug) — Arrival Qigong, 3 分钟, 可扶椅 - [Tai Chi 3-minute Daily Practice - Feel the Qi Energy Flow](https://tai-chi.app/zh/library/tai-chi-3-minute-daily-practice-feel-the-qi-energy-flow-L8W0_2vXvZU) — QigongABC, 3 分钟, 可扶椅 - [Qigong Warmup Exercises with Shirsha Marie](https://tai-chi.app/zh/library/qigong-warmup-exercises-with-shirsha-marie-uOudnKpAMXk) — Shirsha Marie, 3 分钟, 可扶椅 - [3 Minute 8 Treasures Qigong and Fitness Workout](https://tai-chi.app/zh/library/3-minute-8-treasures-qigong-and-fitness-workout-x6oeXRRVlsE) — ShifuYanLei, 3 分钟 - [3 Minute Qigong | Introduction To Abdominal Breathing | Qigong For Beginners](https://tai-chi.app/zh/library/3-minute-qigong-introduction-to-abdominal-breathing-qigong-f-AZ3IOy1Iu1I) — Janice Tucker, 3 分钟, 可扶椅 - [Seated Qigong - Fay Li Yip](https://tai-chi.app/zh/library/seated-qigong-fay-li-yip-ei-bl-f1us) — taijieuropa, 3 分钟, 坐式 - [TAPPING QI GONG TO OPEN HEALING ENERGY #qigong #tapping #healingenergy #healinghands](https://tai-chi.app/zh/library/tapping-qi-gong-to-open-healing-energy-qigong-tapping-healin-S7Jo2dWisQ4) — David and Marilyn Qi Gong, 3 分钟, 可扶椅 - [3 Min - Easy Shake & Stretch](https://tai-chi.app/zh/library/3-min-easy-shake-stretch-HXZs5uBJTuM) — Art with Chi, 3 分钟, 可扶椅 - [The Closing Sequence](https://tai-chi.app/zh/library/the-closing-sequence-VBN059YHBtU) — Flowing Zen, 3 分钟, 可扶椅 - [太極气功 Taiji Qigong warm up exercises - Active Healthy Ageing & Living](https://tai-chi.app/zh/library/taiji-qigong-warm-up-exercises-active-healthy-ageing-living-OcDCgYDDCC8) — K Chin (KnoxChinese), 3 分钟, 可扶椅 - [A Simple Grounding Qi Gong Exercise](https://tai-chi.app/zh/library/a-simple-grounding-qi-gong-exercise-blhPtLcgpik) — A-HAH! Coaching, 3 分钟, 可扶椅 - [Ba Duan Jin Qi Gong Step by Step Instructions (Section 2)](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-step-by-step-instructions-section-2-1vsWXYMYBmA) — Peter Chen, 3 分钟, 可扶椅 - [Ba Duan Jin Part 2](https://tai-chi.app/zh/library/ba-duan-jin-part-2-3ME5CldzX7g) — UWTSD Confucius Institute, 3 分钟, 可扶椅 - [(🎧) Zhan Zhuang: 3 Minute Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-3-minute-standing-meditation-c16YtiQ_ZZM) — Rooted Practices, 3 分钟, 可扶椅 - [9. Qi Gong - Ba Duan Jin - Holding Up the Heavens](https://tai-chi.app/zh/library/9-qi-gong-ba-duan-jin-holding-up-the-heavens-NoYUAXIYLvY) — Holisticday, 3 分钟, 可扶椅 - [Qigong Warm Up Exercises - Part 3 - for Joint Health - Simon Blow](https://tai-chi.app/zh/library/qigong-warm-up-exercises-part-3-for-joint-health-simon-blow-M4ILjao2E3A) — simonblowqigong, 3 分钟, 可扶椅 - [Seated Qigong with Faye Yip](https://tai-chi.app/zh/library/seated-qigong-with-faye-yip-xntb3T0lQeA) — Qigong Exercises, 3 分钟, 坐式 - [Seated Qi Gong for Clearing Stress at Work](https://tai-chi.app/zh/library/seated-qi-gong-for-clearing-stress-at-work-o2UGXJ1I0CQ) — Lee Holden Videos, 3 分钟, 坐式 - [Relieve Neck Pain & Stiffness Fast: Simple Qigong Neck Warm-Up](https://tai-chi.app/zh/library/relieve-neck-pain-stiffness-fast-simple-qigong-neck-warm-up-UKFXZt8raHE) — Arrival Qigong, 3 分钟, 可扶椅 - [Pulling Up the Earth - Grounding Exercise](https://tai-chi.app/zh/library/pulling-up-the-earth-grounding-exercise-8s1wWnuFTqc) — John Weiss, MMQ - Certified Qigong Instructor , 3 分钟, 可扶椅 - [3 Minute QiGong Routine - Calming and Relieving Stress](https://tai-chi.app/zh/library/3-minute-qigong-routine-calming-and-relieving-stress-sXiYQG09iAg) — Tim Kellam, 3 分钟, 可扶椅 - [Ba Duan Jin Qi Gong Section 7](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-section-7-6WgzsBsPdlI) — Peter Chen, 4 分钟 - [Seated qigong Routine](https://tai-chi.app/zh/library/seated-qigong-routine-ZGUFWFU8plI) — Qigong Solution, 4 分钟, 坐式 - [3-Minute Qi Gong Breathing Exercise for Less Stress and More Energy](https://tai-chi.app/zh/library/3-minute-qi-gong-breathing-exercise-for-less-stress-and-more-b9_D-7hj6iU) — Holden QiGong, 4 分钟, 可扶椅 - [[Taichi/Qigong Meditation] Easy for beginners/Breathing exercise/Posture](https://tai-chi.app/zh/library/taichi-qigong-meditation-easy-for-beginners-breathing-exerci-ZkSP8pylIiI) — Aging Gracefully Ottawa / Senior Fitness , 4 分钟, 可扶椅 - [Great Qigong Warm Up Shake exercise technique for relaxation and calming the mind](https://tai-chi.app/zh/library/great-qigong-warm-up-shake-exercise-technique-for-relaxation-VIc7HIyUPbE) — NatureHealth.com.au, 4 分钟, 可扶椅 - [Qigong Warm Up Exercises - Part 1 - for Joint Health - Simon Blow](https://tai-chi.app/zh/library/qigong-warm-up-exercises-part-1-for-joint-health-simon-blow-nQke6zgwtz4) — simonblowqigong, 4 分钟, 可扶椅 - [Closing movement Qigong (micro cosmic circuit)](https://tai-chi.app/zh/library/closing-movement-qigong-micro-cosmic-circuit-PZlV8Ock2l8) — Qigong and Mindfulness , 4 分钟, 可扶椅 - [How to do Diaphragmatic Breathing Exercises for Beginners](https://tai-chi.app/zh/library/how-to-do-diaphragmatic-breathing-exercises-for-beginners-9jpchJcKivk) — Michelle Kenway, 4 分钟, 可扶椅 - [Qigong Morning Warm Up Easy Exercise Routine for all ages](https://tai-chi.app/zh/library/qigong-morning-warm-up-easy-exercise-routine-for-all-ages-arxBOBu4EZg) — NatureHealth.com.au, 4 分钟, 可扶椅 - [Tai Chi Qigong Warm up Exercises for the neck and shoulders.](https://tai-chi.app/zh/library/tai-chi-qigong-warm-up-exercises-for-the-neck-and-shoulders-pptljumTpl4) — CCH 360, 4 分钟, 可扶椅 - [1 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/1-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-kmbOW6chmlo) — Tai Chi with Dr. Andrew von Plitt, ND, 5 分钟, 可扶椅 - [Qigong Closing Sequence](https://tai-chi.app/zh/library/qigong-closing-sequence-iaI3nKWjEHw) — Wild Oak Wellness, 5 分钟, 可扶椅 - [FIVE MINUTES OF HEALING | QIGONG](https://tai-chi.app/zh/library/five-minutes-of-healing-qigong-r1QtNOYtUFU) — QiYoga With LuChin, 5 分钟, 可扶椅 - [3 Simple Exercises to Improve Balance - How to Improve Balance for Seniors](https://tai-chi.app/zh/library/3-simple-exercises-to-improve-balance-how-to-improve-balance-xWxMYgcadWc) — Holden QiGong, 6 分钟, 可扶椅 - [Wake Up Your Qi | Easy Daily Qigong Routine for Joint Mobility](https://tai-chi.app/zh/library/wake-up-your-qi-easy-daily-qigong-routine-for-joint-mobility-gpLYb8Rwqyo) — Glowpoint Acupuncture, 6 分钟, 可扶椅 - [3 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/3-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-NRUZB9mzo_c) — Tai Chi with Dr. Andrew von Plitt, ND, 6 分钟, 可扶椅 - [Tapping The 'Eight Nests' - Simple Way to Get Rid of Toxins](https://tai-chi.app/zh/library/tapping-the-eight-nests-simple-way-to-get-rid-of-toxins-sTEmaYkbIlU) — Dr. Alex Hui, 6 分钟, 可扶椅 - [Wudang Five Animal Qigong 氣功 Qigong for Health](https://tai-chi.app/zh/library/wudang-five-animal-qigong-qigong-for-health-n5FMhYvxvPY) — WudangBing, 6 分钟 - [Easy Qigong Warm Up😃](https://tai-chi.app/zh/library/easy-qigong-warm-up-FR7-XiyV4rM) — Qigong For Vitality, 6 分钟, 可扶椅 - [Eight Brocades Qigong | 6 Minute Daily Qigong Practice | Follow Me Version](https://tai-chi.app/zh/library/eight-brocades-qigong-6-minute-daily-qigong-practice-follow-9cPYQoB1yik) — QIGONG TAICHI CENTRE | Yogalily Studio, 6 分钟, 可扶椅 - [NECK & SHOULDER STRESS RELEASE | SEATED QIGONG | 5 MINUTE](https://tai-chi.app/zh/library/neck-shoulder-stress-release-seated-qigong-5-minute-2aJ2su6U7Ok) — QiYoga With LuChin, 6 分钟, 坐式 - [Wudang Five Animals Qi Gong (武当五行气功)](https://tai-chi.app/zh/library/wudang-five-animals-qi-gong-8Up2Mnq7JSM) — Wudang Wushu, 7 分钟 - [6-Min Shaolin Five Animal Qi Gong (Wu Qin Xi) | Nourish Organs, Boost Qi, Transform Emotions](https://tai-chi.app/zh/library/6-min-shaolin-five-animal-qi-gong-wu-qin-xi-nourish-organs-b-MPHzKS8SMoQ) — KUNGFU.LIFE, 7 分钟 - [RELAX and REFRESH YOURSELF | 5-Minute Qigong Seated STRETCH](https://tai-chi.app/zh/library/relax-and-refresh-yourself-5-minute-qigong-seated-stretch-97id1FcUEJ8) — Qigong Meditation, 7 分钟, 坐式 - [Shibashi - 18 form with instruction - Tai Chi / Qigong](https://tai-chi.app/zh/library/shibashi-18-form-with-instruction-tai-chi-qigong-p-QHJowjU4Y) — Theresa Perry Wellbeing, 7 分钟, 可扶椅 - [Tai Chi Shibashi Full 18 Movements Seated](https://tai-chi.app/zh/library/tai-chi-shibashi-full-18-movements-seated-T2SscwGK4oE) — My Simple Steps, 7 分钟, 坐式 - [Zhan Zhuang Qi Gong - Standing Meditation](https://tai-chi.app/zh/library/zhan-zhuang-qi-gong-standing-meditation-3YsVj6Ia0w) — peakhousepractice, 8 分钟, 可扶椅 - [Shibashi - The 18 movements with instruction; Tai Chi/Qigong.](https://tai-chi.app/zh/library/shibashi-the-18-movements-with-instruction-tai-chi-qigong-hHoQhLNaV30) — FreeMeditationInfo, 8 分钟, 可扶椅 - [5 minute Qigong Standing Meditation - Qigong Tree Pose Meditation for Beginners](https://tai-chi.app/zh/library/5-minute-qigong-standing-meditation-qigong-tree-pose-meditat-_TYfLZQz-Pg) — Qigong with Kseny, 8 分钟, 可扶椅 - [5 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/5-min-daily-standing-meditation-zhan-zhuang-qigong-follow-al-jp3scPTssXI) — Tai Chi with Dr. Andrew von Plitt, ND, 9 分钟, 可扶椅 - [STANDING QIGONG MEDITATION | ZHAN ZHUANG](https://tai-chi.app/zh/library/standing-qigong-meditation-zhan-zhuang-LxXoCSZ8aM0) — QiYoga With LuChin, 9 分钟, 可扶椅 - [10 Minute Energising Qigong Warm-Up](https://tai-chi.app/zh/library/10-minute-energising-qigong-warm-up-XuavsCtVeCQ) — Qigong with Kseny, 10 分钟, 可扶椅 - [Standing Meditation (Zhan Zhuang) Follow-Along | Boost Your Tai Chi Power and Energy](https://tai-chi.app/zh/library/standing-meditation-zhan-zhuang-follow-along-boost-your-tai-MN6uXBSMt9A) — Internal Tai Chi, 10 分钟, 可扶椅 - [10 minute Qigong Tai Chi Warm Up Exercises | English Instruction](https://tai-chi.app/zh/library/10-minute-qigong-tai-chi-warm-up-exercises-english-instructi-mYQ916xX4Os) — QIGONG TAICHI CENTRE | Yogalily Studio, 10 分钟, 可扶椅 - [Shibashi 18 Step Tai Chi Qigong form](https://tai-chi.app/zh/library/shibashi-18-step-tai-chi-qigong-form-KpiOkD2SlFM) — Taiflow, 10 分钟, 可扶椅 - [10 Minute Qi Gong Evening Exercise](https://tai-chi.app/zh/library/10-minute-qi-gong-evening-exercise-msjuEbtkA8o) — Tyler Trahan, 10 分钟, 可扶椅 - [18 Chi Quong Shibashi (Tai Chi Qigong 18)](https://tai-chi.app/zh/library/18-chi-quong-shibashi-tai-chi-qigong-18-8_qwK8GykFA) — Tim Mooney, 11 分钟, 可扶椅 - [Warm-Up For Qi Gong Exercises](https://tai-chi.app/zh/library/warm-up-for-qi-gong-exercises-SHtEAduetHc) — Dr. Alex Hui, 11 分钟, 可扶椅 - [Qigong Yi Jin Jing (Muscle Tendon Change Classic) - Yi Jin Jing for Beginners](https://tai-chi.app/zh/library/qigong-yi-jin-jing-muscle-tendon-change-classic-yi-jin-jing-Q7oDEH53yAE) — Qigong with Kseny, 11 分钟 - [5 Element Qigong Practice - full version](https://tai-chi.app/zh/library/5-element-qigong-practice-full-version-_6Y8QSVyYhM) — Mimi Kuo-Deemer, 12 分钟 - [Qigong Exercise to Start Your Day - Five Elements Qigong](https://tai-chi.app/zh/library/qigong-exercise-to-start-your-day-five-elements-qigong-rTuJz5uYHMk) — Araya Holistic Pain Management Healthcast, 12 分钟, 可扶椅 - [Standing Meditation Follow Along: Elevate your Tai Chi and Qigong Practice](https://tai-chi.app/zh/library/standing-meditation-follow-along-elevate-your-tai-chi-and-qi-cgJwfJ0iq9s) — Internal Tai Chi, 13 分钟, 可扶椅 - [English Commands - “Yi Jin Jing 2025” Health Qigong - China Official Demo Video released in 2025](https://tai-chi.app/zh/library/english-commands-yi-jin-jing-2025-health-qigong-china-offici-rmXtcnggkgk) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 13 分钟 - [Tai Chi Qigong Shibashi Set 2 (Follow along) | Mirrored version with breathing timing](https://tai-chi.app/zh/library/tai-chi-qigong-shibashi-set-2-follow-along-mirrored-version-pypi7456Yso) — Qinergy, 13 分钟 - [Perth Taichi Academy: 18 Taiji Qigong](https://tai-chi.app/zh/library/perth-taichi-academy-18-taiji-qigong-32tH89vBtTs) — Perth Tai Chi Academy, 13 分钟, 可扶椅 - [Five Animals Frolics Qigong (follow me) | Wu Xin Qi | 五禽戏](https://tai-chi.app/zh/library/five-animals-frolics-qigong-follow-me-wu-xin-qi-at48P7E5zRs) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [Health Qigong "Five-Animal Frolics” (Wu Qin Xi) - English, General Administration of Sport of China](https://tai-chi.app/zh/library/health-qigong-five-animal-frolics-wu-qin-xi-english-general-EoVnpj3MKpo) — TCM SHUNSHUN | Chinese Medicine & Medical Qigong, 14 分钟 - [10 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/10-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-x1CJZ5MkuqI) — Tai Chi with Dr. Andrew von Plitt, ND, 14 分钟, 可扶椅 - [Eight Brocades Qigong Practice with English instruction](https://tai-chi.app/zh/library/eight-brocades-qigong-practice-with-english-instruction-BQ42w9NZHfA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [Five Animals Qigong with English Instruction | Wu Xin Qi](https://tai-chi.app/zh/library/five-animals-qigong-with-english-instruction-wu-xin-qi-FOQQxtmVBIA) — QIGONG TAICHI CENTRE | Yogalily Studio, 14 分钟, 可扶椅 - [Simplest + Most Effective Qigong Warm Up Routine](https://tai-chi.app/zh/library/simplest-most-effective-qigong-warm-up-routine-wuhq16ays8) — Regeneration Tai Chi, 14 分钟 - [18 Tai Chi Qigong Shibashi Set 1 with Karen](https://tai-chi.app/zh/library/18-tai-chi-qigong-shibashi-set-1-with-karen-8C53mwM9ddE) — Karen Soo, 15 分钟 - [15 Minute Qigong For Joint Mobility - Full Body Warm Up Exercises](https://tai-chi.app/zh/library/15-minute-qigong-for-joint-mobility-full-body-warm-up-exerci-0oGhBgGjsKM) — Qigong with Kseny, 15 分钟, 可扶椅 - [Sitting Qigong Routine to Relax and Restore - w/ Jeffrey Chand](https://tai-chi.app/zh/library/sitting-qigong-routine-to-relax-and-restore-w-jeffrey-chand-ppM9FRRX-Uo) — Qigong For Vitality, 16 分钟, 坐式 - [Zhan Zhuang (Standing Meditation) for Strength and Focus](https://tai-chi.app/zh/library/zhan-zhuang-standing-meditation-for-strength-and-focus-3GBnc-kNosw) — Jenny Lu Yoga+, 16 分钟 - [八段锦 · Ba Duan Jin (8 Brocade Exercise) Qi Gong](https://tai-chi.app/zh/library/ba-duan-jin-8-brocade-exercise-qi-gong-3FJy0EDoYK0) — Shaolin Temple Europe 歐洲少林寺, 16 分钟 - [15 Min - Ba Duan Jin | Eight Brocades | 八段锦 - Qi Gong - to Strengthen Organs & Health](https://tai-chi.app/zh/library/15-min-ba-duan-jin-eight-brocades-qi-gong-to-strengthen-orga-CtJ3j9cCAyY) — KUNGFU.LIFE, 16 分钟 - [易筋經 · Yi Jin Jing (Muscle Tendon Change Classic) Qi Gong](https://tai-chi.app/zh/library/yi-jin-jing-muscle-tendon-change-classic-qi-gong-GvQUttWLVWc) — Shaolin Temple Europe 歐洲少林寺, 17 分钟 - [Qigong with Karen: Warm Up & Immune Booster](https://tai-chi.app/zh/library/qigong-with-karen-warm-up-immune-booster-ZL34Q2xjE_Y) — Karen Soo, 17 分钟, 可扶椅 - [15 Minute Qigong for Beginners: Standing Meditation](https://tai-chi.app/zh/library/15-minute-qigong-for-beginners-standing-meditation-joHmJqUID_Y) — Tai Chi & Qigong with David, 17 分钟, 可扶椅 - [Quick Qigong Warm-Up | Prepare Your Body for Exercise](https://tai-chi.app/zh/library/quick-qigong-warm-up-prepare-your-body-for-exercise-qMp2fIedlnk) — White Tiger Qigong, 18 分钟 - [15 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/15-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-H2CgkkBM32k) — Tai Chi with Dr. Andrew von Plitt, ND, 19 分钟 - [八段錦 - Ba Duan Jin - 8 Brocades Qi Gong | TCM Healing Center](https://tai-chi.app/zh/library/ba-duan-jin-8-brocades-qi-gong-tcm-healing-center-9e4j7mmUa4s) — TCM Healing Center, 19 分钟 - [18 Tai Chi Qigong Shibashi Set 2 with Karen](https://tai-chi.app/zh/library/18-tai-chi-qigong-shibashi-set-2-with-karen-fuCtnR4Iv4A) — Karen Soo, 20 分钟 - [Tai Chi Qigong 18 Form (Shi Ba Shi) 太極氣功十八式 with Vivien Chao](https://tai-chi.app/zh/library/tai-chi-qigong-18-form-shi-ba-shi-with-vivien-chao-ADVMFVirsjU) — Balance For Life, 20 分钟, 可扶椅 - [Qigong Full 20-Minute Daily Routine](https://tai-chi.app/zh/library/qigong-full-20-minute-daily-routine-cwlvTcWR3Gs) — Eight Pieces, 20 分钟 - [Ba Duan Jin / Eight Silk Brocades 八段錦](https://tai-chi.app/zh/library/ba-duan-jin-eight-silk-brocades-irCaKtqWmik) — Yoqi Yoga and Qigong, 21 分钟 - [Eight Pieces of Brocade (Ba Duan Jin) | A Qigong Exercise with Brother Dao Hanh](https://tai-chi.app/zh/library/eight-pieces-of-brocade-ba-duan-jin-a-qigong-exercise-with-b-_3hvwHj2aag) — Plum Village App, 22 分钟, 可扶椅 - [Five Element Qigong - Foundational Chi Exercises for Health & Healing - Traditional Chinese Medicine](https://tai-chi.app/zh/library/five-element-qigong-foundational-chi-exercises-for-health-he-X5na_P8204I) — Nick Loffree, 22 分钟 - [Five Animal Qigong Full Routine](https://tai-chi.app/zh/library/five-animal-qigong-full-routine-98AliPKDtFk) — Dr. Alex Hui, 23 分钟 - [Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung](https://tai-chi.app/zh/library/tai-chi-qigong-shibashi-set-1-by-master-wing-cheung-JHQmY2sLhbI) — Tai Chi Qigong Shibashi, 24 分钟, 可扶椅 - [Easy 25-Minute Qi Gong Routine (Introduction to Chinese Five Elements Qi Gong)](https://tai-chi.app/zh/library/easy-25-minute-qi-gong-routine-introduction-to-chinese-five-fADrBXkVruY) — Holden QiGong, 25 分钟, 可扶椅 - [Qi Gong Warm Up Exercise for Joint Health](https://tai-chi.app/zh/library/qi-gong-warm-up-exercise-for-joint-health-d7o2FY2aCto) — Aaron Daniels, 28 分钟 - [林厚省 太极气功十八式](https://tai-chi.app/zh/library/class-TskBi0XCsLM) — Keem Yap, 37 分钟 - [Qigong for Health - Five Element Qigong | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/qigong-for-health-five-element-qigong-dr-paul-lam-free-lesso-T2CGqL1oqR4) — Dr Paul Lam - Tai Chi Productions, 39 分钟, 可扶椅 ## 怎么设置 这里没有「只练气功」的模式，加一个也会是错的形状： 把*平静*或*关节*选为目标， 或者告诉应用你坐着练，气功就会通过权重而不是通过一个开关， 成为这次练习的大部分。 或者从素材本身开始——[完整的课程库](https://tai-chi.app/library)列出了每一节课的真实时长，以及它在一次练习中的位置。 ## 相关内容 - [让人慢下来的太极与气功](https://tai-chi.app/zh/for/stress) - [每天十分钟太极](https://tai-chi.app/zh/for/ten-minutes) - [坐着也能练的太极](https://tai-chi.app/zh/for/seated) - [八段锦，以及那几套活得比谁都久的功法](https://tai-chi.app/zh/for/eight-brocades)