Updated November 12, 2026
By Tevia Feng, founder of White Tiger Qigong. Tevia has practiced qigong for over 40 years and has taught since 2008.
The best online qigong course for a beginner is short, daily and guided. White Tiger Qigong for Beginners gives you 14 days of follow-along practices, most of them 15 minutes or less, for US$39. Other good starts are Qigong Academy's beginner course (US$30), Origin Institute's free Qigong Fundamentals, and Red Thread Institute's 12-week Insight Qigong course (US$299).
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How we made this list. White Tiger Qigong publishes this guide and runs two of the options in it, so read our entries with that in mind. Every other course's details come from its own website, checked on November 12, 2026.
Where should a beginner start with qigong?
入门
rùmén
entering the gate
In Chinese, starting a practice is called 入门 (rùmén), entering the gate. You do not need any experience to start. You need a short practice you can repeat, clear teaching on the breath, and a teacher who knows the practice deeply.
Which online qigong courses are best for beginners?
| Course | Length | Format | Price (US$) | Best for |
|---|---|---|---|---|
| White Tiger Qigong for Beginners | 14 days, about 3 hours in total | One follow-along video a day, PDF guides, certificate of completion, lifetime access | 39 | Building a daily habit with guidance |
| White Tiger Membership, Foundation | Ongoing | Level 1 of four qigong systems, courses for back, neck and shoulder pain, live quarterly program, community | 7-day free trial, then 39 a month or 390 a year | Going further once you have the basics |
| Qigong Academy, Qi Gong for Beginners | 21 sections, about 2 hours | Pre-recorded, lifetime access | 30 | Learning four core movements |
| Origin Institute, Qigong Fundamentals | 14 lessons over 40 days | Self-paced, lessons unlock in order | Free | Trying qigong at no cost |
| Red Thread Institute, Insight Qigong Online | 12 weeks, 40 video lessons | Self-paced, lifetime access | 299 | Learning one complete form in depth |
| Holden QiGong, live video classes | Ongoing | 8 to 12 live classes a month, with replays | Not listed on its courses page | Live classes with a well-known teacher |
White Tiger Qigong for Beginners: best for a guided daily habit
The White Tiger Qigong for Beginners course is a 14-day plan with one follow-along practice a day. Twelve of the 14 practices are 15 minutes or less, about three hours in total. You learn with Tevia Feng and the White Tiger Qigong teaching team.
- Included: 14 daily practices, Start Here lessons, PDF guides for seven practices, a final quiz and a certificate of completion.
- Day 7 bonus: meet three senior instructors, a members' fascia masterclass and the White Tiger Roadmap.
- Price: US$39, one payment, with lifetime access on any device.
- Guarantee: follow the plan for 14 days. If your stress has not dropped and your energy has not risen, ask for a full refund.
White Tiger Membership: best for going further
The White Tiger Membership Foundation tier starts with a 7-day free trial, then costs US$39 a month or US$390 a year. It includes Level 1 of all four White Tiger Qigong systems, courses for back, neck and shoulder pain, Gentle Qigong, a Core Foundations Library, a live quarterly program and the private community.
Qigong Academy: best for learning four core movements
John Millar's Qi Gong for Beginners has 21 short sections, about two hours in total. Each section is a short teaching video followed by a practice. It costs US$30 once, with lifetime access and a 14-day satisfaction guarantee.
Origin Institute: best free option
Origin Institute's Qigong Fundamentals is free with an account. It has 14 lessons over 40 days, unlocked in order, covering warm-ups, standing meditation, breathing and the principles of qigong.
Red Thread Institute: best for one complete form
Red Thread Institute's Insight Qigong Online Immersion teaches the full 8-posture Insight Qigong form over 12 self-paced weeks and 40 video lessons. It costs US$299 and welcomes all levels.
Holden QiGong: best for live classes
Lee Holden runs live video classes, 8 to 12 a month with replays, through a monthly membership. The price is not listed on its online courses page.
How often should a beginner practice qigong?
In our experience at White Tiger Qigong, practice at least three times a week, for 20 to 30 minutes of focused practice, to keep improving. Five times a week brings bigger changes. A short daily practice, like the 14-day beginner plan, is the easiest way to build that habit.
What should a good beginner qigong course include?
- Short daily practices you can follow along with, not long lectures.
- Clear breath teaching, since the breath is half of qigong.
- A teacher with real depth, so you can keep learning with the same school.
- Lifetime access, so you can repeat practices at your own pace.
- A money-back guarantee, so you can try it without risk.
Next step
Start the 14-day White Tiger Qigong for Beginners course, or try everything with the White Tiger Membership 7-day free trial.
Keep reading
- What is qigong? Meaning, types and benefits
- Tai chi for beginners: why many start with qigong first
- How to regulate your nervous system with qigong
Sources
Each course's own page, checked November 12, 2026:
- White Tiger Qigong for Beginners
- Qigong Academy, Qi Gong for Beginners
- Origin Institute, Qigong Fundamentals
- Red Thread Institute, Insight Qigong Online Immersion
- Holden QiGong, Online Courses
Frequently asked questions
What is the best online qigong course for complete beginners?
Look for short, guided daily practices. White Tiger Qigong for Beginners is a 14-day plan with one follow-along practice a day, most 15 minutes or less, for US$39. Qigong Academy (US$30) and Origin Institute (free) are also good first steps.
Is there a free qigong course for beginners?
Yes. Origin Institute's Qigong Fundamentals is free with an account. The White Tiger Membership also has a 7-day free trial that includes Level 1 of all four White Tiger Qigong systems.
How often should a beginner practice qigong?
In White Tiger Qigong's experience, practice at least three times a week, for 20 to 30 minutes of focused practice, to keep improving. Five times a week brings bigger changes.
Can you learn qigong online?
Yes. Follow-along video works well for qigong because you can repeat each practice as often as you need. Choose a course with clear breath teaching and a teacher you can keep learning from.
How long does a beginner qigong course take?
It depends on the course. White Tiger Qigong for Beginners takes 14 days, about three hours in total. Qigong Academy's course is about two hours. Red Thread Institute's online course runs 12 weeks.