Qigong/Tai Chi
Qigong and Tai Chi are great practices that cultivate internal energy or lifeforce also known as Chi(Qi), Ki and Prana.
Qigong exercises can be done moving or with no external movement at all. They involve internal energy movement directed by the mind and at times coordinating breath and internal/external body movements.
Tai Chi Chuan or Grand Ultimate Fist is a form of exercise and a martial art of which there are several styles. Yang, Chen and Wu are the three most popular. Wu Style Tai Chi is what I practice and teach.
About Wu Style Tai Chi:
While Wu Style Tai Chi contains postures and moves for fighting, its small and steady movements will be an easier way for some to access the health and stress management benefits of tai chi.
Deep stretches. The deep internal stretches will relieve the deep, tension-holding areas of the back, neck and shoulders. These stretches also reach into the pelvis, where a number of back problems begin.
Organ Massage. The compressed stances and deeply dropped elbows help to create immense pressure in the internal cavities, leading to a type of internal organ massage. Alternating waves of high and low pressure pass through the abdominal cavity, massaging the internal organs.
Meditative Practice. The Wu style may appeal to those looking for a more meditative, quiet practice. This includes beginners with a natural inclination to inner work as well as those with yang temperaments, who seek a very yin tai chi style.
Practice Almost Anywhere. Those with limited practice space—including frequent travelers who often find themselves in small hotel rooms—may choose Wu tai chi of sheer practicality. A small frame Wu style requires much less space than larger frame styles.
Protect and Heal the Back and Knees. Those with back or knee injuries or who are struggling with weight issues should consider the Wu style. A small frame Wu style will put less strain on the legs and knee joints than other styles.
Easy Choreography. The moves are minimal, and the time and effort needed to learn them are low in comparison to the Chen and Yang forms.
Focus on Energy. With fewer choreographic worries, the practitioner can focus on learning to feel chi and energy flows. Wu style practitioners can develop energy sensitivity faster than larger frame styles. For practitioners of the Wu style, the focus is more on internal energy movement with smaller external physical moves.
The Wu style is the second most popular form of tai chi, after the Yang. Its practitioners tout the increased awareness that comes with the focused internal movements of Wu Style Tai Chi.
Here is a video featuring Ma Yueh Liang(son-in-law of Wu Chien Chuan) performing part of the fast form and Wu Yin-hua(daughter of Wu Chien Chuan & grand daughter of Wu Chuan Yau, the founder of Wu Style) performing part of the slow form.