Qi Gong Course for Beginners

Discover the ancient practice of Qi Gong and cultivate greater balance, awareness and wellbeing with our sport & fitness short courses in Sydney!

Looking for a gentle yet powerful way to improve your movement, reduce stress, and reconnect with your body? This beginner-friendly course introduces the foundations of Qi Gong through the Keystone Qi Gong set of Ba Gua Zhang — a traditional internal practice that combines slow movement, posture, breathing and focused attention.

Guided by an experienced tutor, you'll gradually learn the core exercises that underpin Ba Gua Zhang. Through regular practice, you'll develop greater body awareness, coordination, balance and relaxation while exploring traditional concepts of Qi, Yin and Yang, and Daoist philosophy.

Suitable for complete beginners, this course provides a structured introduction to a practice that many people continue enjoying for years as part of their overall health and wellbeing.

Learning outcomes

By the end of this Qi Gong for Beginners course, participants will have developed practical skills and knowledge in areas such as:

• Performing the 6 Keystone Qi Gong exercises with growing confidence
• Coordinating posture, movement, breathing and focused intention
• Developing greater body awareness, balance, relaxation and resilience
• Understanding the foundational principles of Ba Gua Zhang
• Exploring traditional concepts including Qi, Yin and Yang, and Daoist philosophy
• Establishing a personal Qi Gong practice to support ongoing health and wellbeing

Course content

What will be covered in this Qi Gong for Beginners course?

During the course, participants will be guided through key concepts, techniques and approaches that typically include:

Lesson 1

• Get to know the class - student introductions.
  • Keystone exercises #1-3:
• Fold the Kua and Wrap the Arms
• Post Standing (Zhan Zhuang) in the Wu Ji posture
• Preparatory Posture
• A brief discussion of Ba Gua and Qi Gong.

Lesson 2

• Review Keystone exercises #1-3
  • Add Keystone exercises #4 and #6
• Stationary Piercing palm - “Sparrow Hawk Penetrates the Forest”
• Closing Posture

Lesson 3

• Review Keystone exercises #1-4 & 6
• Add Downward Sinking Palm to post standing
• Stationary Piercing Palm with a partner

Lesson 4

• Review Keystone exercises #1-4 & 6
• Add Embrace Moon to Chest to post standing
• Add Keystone exercise #5: Linear Mud Stepping forward and backward
• Review partnered piercing palm

Lesson 5

• Review Keystone exercises #1-6
• Add Mountain Pushing Palm to post standing
• Partnered Mud Stepping

Lesson 6

• Review Keystone exercises #1-6
• Combining Mud Stepping and Piercing Palm

Lesson 7

• Review Keystone exercises #1-6
• Add Mountain Pushing Palm to post standing
• Combining mud stepping and piercing palm

Lesson 8

• Review Keystone exercises #1-6 with variations

Intended audience

Who is this Beginners Qi Gong course for?

This course is ideal for:

• Complete beginners with no previous Qi Gong experience
• Adults looking for a gentle, mindful form of exercise
• Anyone wanting to improve balance, posture, coordination and body awareness
• People interested in traditional Chinese movement practices and Daoist philosophy
• Learners seeking practical techniques to support relaxation and overall wellbeing

Qi Gong is a low-impact practice suitable for most ages and fitness levels.

Course venue

Rozelle Campus

2A Gordon Street, Rozelle NSW 2039 (corner of Gordon St & Victoria Rd on the grounds of St. Joseph's Church)

Accessibility: This class is held in an upstairs room with access via approximately 20 steps. The lift is currently out of service. We apologise for any inconvenience.

Course materials

What to bring to class

• Comfortable, breathable clothing
• Flat, supportive footwear suitable for gentle movement
• A water bottle

Additional information

Please note the following

Please advise your tutor before class if you have any injuries, medical conditions, or mobility concerns that may affect your participation.