Wellbeing & Self-Care

 Week 1 introduces you to the Wu Ji stance, the quiet foundation of Qi Gong and internal martial arts. On the outside, it looks simple… just standing. But inside, it teaches you how to align your posture, calm your mind, and switch on the natural flow of Qi. Think of Wu Ji as the “zero point” — the place where everything begins.

We’ll explore how proper foot placement, softened knees, a neutral pelvis, and an elongated spine work together to create a balanced, effortless posture. As you settle into the stance, the legs and core engage just enough to offer support without tension, helping you build strength, stability, and natural alignment over time.

You’ll also learn how Wu Ji quiets the mind. By grounding through the feet, relaxing the shoulders, and feeling the breath drop into the lower abdomen, your awareness naturally sinks inward. This shift from “doing” to “being” helps reduce mental chatter, build patience, and sharpen concentration.

Lesson Description: Week 1 – Introduction to Qi Gong

Lesson 2 week 1

Lesson 3 week 1

Lesson 4 week 1

Week 1 – Wu Ji Stance: Step-by-Step Guide

This lesson introduces the Qi Gong practice known as Opening the Gates — a gentle, powerful way to awaken the joints, clear energetic pathways, and prepare the body for deeper movement. Think of it as unlocking the hinges of your body so Qi can move smoothly and naturally.

You’ll explore what “gates” truly are in Qi Gong. Each major joint — ankles, knees, hips, wrists, elbows, shoulders — acts as a doorway for both physical circulation and energetic flow. Even the spine and neck are considered central axis gates, and the toes and fingers contain smaller gates that influence sensitivity and mobility. When these gates are tight or stagnant, Qi has trouble moving. When they open, everything in the body becomes more fluid.

The lesson walks you through why Opening the Gates is so important. Physically, it warms the muscles, lubricates the joints, and increases mobility. Energetically, it clears blockages and encourages Qi to flow more freely through the meridians and major channels.

Lesson Description: Week 3 – Lesson 1: Understanding and Awakening the Energy Gates

Lesson 1 week 3

Lesson 1 week 3 questions

Lesson Description: Week 3 – Lesson 2: The Joint Opening Preparatory Sequence

Lesson 2 week 3

Lesson 2 week 3 questions

Lesson Description: Lesson 3 – Lesson 3: Coaching Cues and Safe Practice Variations

Lesson 3 week 3

Lesson 3 week 3 questions

Lesson Description: Week 3 – Lesson 4: Using the Joint Opening Sequence in Daily Practice

Lesson 4 week 3

Lesson 4 week 3 questions

Week 3 – Opening the Gates

This week’s lesson introduces Pushing Mountains (Tuī Shān), a flowing Qi Gong movement that teaches you how to extend energy beyond the physical body. At first glance, it looks like a simple arm push, but inside the movement is a powerful lesson in alignment, intention, and whole-body connection.

You begin by exploring what Pushing Mountains truly represents. In Qi Gong, this exercise isn’t about using muscular strength to shove something forward. Instead, it blends posture, breath, and intention so the movement feels supported from the ground up, with Qi extending past the fingertips. The body becomes relaxed yet unified, and the arms move as an effortless extension of the centre.

The lesson then explores the core principle that makes this practice so transformative: Qi follows Yi — energy follows intention. As you coordinate your breath with the movement, your awareness stretches outward, creating a sensation of expanding space around you. 

Lesson Description: Week 6 – Lesson 1: Introduction to “Pushing Mountains”

Lesson 1 week 6

Lesson 1 week 6 questions

Lesson Description: Week 6 – Lesson 2: Coordinating Breath, Intention, and Alignment

Lesson 2 week 6

Lesson 2 week 6 questions

Lesson Description: Week 6 – Lesson 3: Benefits and Guided Pushing Mountains Practice

Lesson 3 week 6

Lesson 3 week 6 questions

Lesson Description: Week 6 – Part 4: Closing the Practice & Refining Your Energy Expansion

Lesson 4 week 6

Lesson 4 week 6 questions

Week 6 – Expanding Energy: Pushing Mountains

This week’s lesson explores one of the most essential principles in Qi Gong: vertical energy alignment, often described as “Connecting Heaven and Earth.” In this practice, the body becomes a living channel between the grounding energy of the Earth below and the uplifting, expansive energy of the Heavens above. When these forces meet inside you, they create balance, clarity, and a deep sense of energetic harmony.

You begin by understanding the symbolism behind Heaven and Earth in Qi Gong. Earth represents nourishment, stability, grounding, and the supportive energy rising from below. Heaven symbolizes inspiration, spaciousness, clarity, and the light, expansive energy that descends from above. By aligning the body along this vertical axis, you learn to receive and circulate both forces at once, becoming the bridge between them.

Lesson Description: Week 8 – Lesson  1: Understanding the Heaven & Earth Alignment

Lesson 1 week 8

Lesson Description: Week 8 – Lesson 2: Guided Heaven & Earth Alignment Practice

Lesson 2 week 8

Lesson Description: Week 8 – Lesson 3: Breathing, Circulation, and Closing the Heaven & Earth Flow

Lesson 3 week 8

Leeson 3 week 8 questions

Lesson Description: Week 8 – Lesson 4: Tips for Deepening Your Heaven & Earth Practice

Lesson 4 week 8

Lesson 4 week 8 questions

Week 8 – Connecting Heaven and Earth: Vertical Energy Alignment8

This course is specially designed to e able to engage with a variety of participants. The purpose of this course is to aid in individual personal development with both Physical and Mental health. The course has 3 levels of interaction:Level 1 = (compulsory) Four (4) 15 min self-paced videos per week plus assessment and individual journal to record personal practice and progress.Level 2 = (optional) one (1) 1hr virtual classroom interaction with facilitator and others covering the same content delivered in level 1 however you are able to interact with others and ask questions and engage in practice and discussions.Level 3 = (optional) one (1) 1hr face to face in classroom activity once every 4 weeks. This activity covers information completed the previous weeks and allows individuals io interact in person with the facilitator and others to help build and strength social bonds. I it a great opportunity to put in practice what you have learnt and have fun in a safe engaging environment.

This course is specially designed as an introduction to Qi Gong including it's fundementals, basic movments and practice. The course delivery duration is 12 weeks and has 3 levels of interaction.

Qi Gong for individual development

David Mesaros

Level

Course content

Course Description

This Course Includes