Move · Videos · Tai Chi · 11 min

Standing Qigong for Spine Alignment and Posture

Standing Qigong for Spine Alignment and Posture — video by Qigong with Kseny Play · 11:02

Video by Qigong with Kseny on YouTube · Open on YouTube

A qigong teacher leads a calm standing practice for spine and posture: tucked-tailbone breathing, spinal rotations, side stretches, front-and-back opening, neck turns, forward bends and gentle upward stretches. No equipment, done anywhere.

  • 11 min
  • All levels
  • Low impact (no jumping)
  • No equipment

Good forBetter posture

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Step by step 8

Tap a time to watch that step in the video.

  1. Stand feet shoulder-width, tailbone tucked, chin in; breathe deeply, opening the chest as you inhale. 0:05
  2. Spinal rotations: knees slightly bent, feet grounded, turn the torso easily from side to side. 1:32
  3. Deeper rotation: shift the weight and pivot, spine straight and low back relaxed; listen to your body. 2:47
  4. Side stretches: reach one arm up and over to each side, later with the other hand behind the back. 3:28
  5. Front and back opening: inhale to open the chest, exhale to curl in, low back relaxed. 4:46
  6. Neck turns: look back over each shoulder on the inhale, return to centre on the exhale. 5:58
  7. Forward bends: inhale and look up, opening the chest, then exhale forward and down. 6:59
  8. Upward stretches: press up onto the toes as you reach, then soften down and relax. 8:24

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Tuck the tailbone and bring the chin in to lengthen the back of the neck
  • Keep the knees slightly bent and feet grounded in the rotations
  • Move within a comfortable range and listen to your body

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tuck, neck turns, curling in and opening
  • Shoulders movesarms open, side stretches, reaches overhead
  • Upper back movesspinal rotations, side stretches, front-back curls
  • Lower back movesrotations, forward bends, tailbone tuck
  • Hips movesrotations, forward bends
  • Knees movessoft bend in the rotations and shifts
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knees slightly bent in rotations; stay within a comfortable range

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Qigong with Kseny; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety