Gentle Qigong
Move Easier at Any Age, Without the Strain
Simple, flowing Qigong you can follow standing or seated. Two follow-along sequences, 20 and 45 minutes, to loosen stiff joints, steady your balance and calm your mind.
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Our fascia research and training partnerships
Does this sound like your body lately?
- You feel stiff getting out of bed or out of the car
- Your balance is not what it used to be, and you take stairs more carefully
- Exercise classes move too fast, or leave you sore for days
- An old injury makes you nervous to try anything new
- You want something you can keep doing, not a 30-day challenge
And the usual fixes have not stuck. Here is why:
- Hard workouts push joints further than they are ready for, so you stop.
- Stretching alone loosens a muscle for an hour, then it tightens again.
- Waiting to feel better before you move tends to keep you stiff.
Your body is not too old for this. It needs movement that is slow, supported and done often.
Slow, flowing movement is how a stiff body starts moving again
Your joints, and the connective tissue around them called fascia, stay supple when they are moved slowly through comfortable ranges, and moved often. Movement led by the breath also calms your nervous system, so muscles stop guarding and start to let go.
Where the forms come from. Every movement is drawn from three White Tiger systems: soft, flowing 8 Trigram forms that give a gentle massage to the internal organs; the Tiger from 5 Element Qigong, which works the lung system and stretches and strengthens at the same time; and the Crane from 5 Animal Qigong, a rising form with a gentle balance challenge.
- Easier, freer movement in your hips, spine and shoulders
- Steadier balance and a stronger core
- Fuller, calmer breathing
- A calmer mind and more settled emotions
$39 · one payment · lifetime access
Enroll NowStart today, standing or seatedTwo sequences you can follow for life
Plus two bonus mini-courses: Beginner's Mindset and Foundations of Qigong. Self-paced, lifetime access, on any device.
Students who found easier movement
"I'm 63 years old and he has his teaching designed so someone of my age can do it as well as people who are younger. It was a practice I was looking for doing for the rest of my life and I believe I found it."
Kasey Conrad63, United States
"I'm here to share how wonderful White Tiger Qigong has been in managing my chronic illness and pain. I was diagnosed with lupus in 1995..."
Laura BiernackiLiving with lupus, United States
John Faulkner67, Mountain Guide, Switzerland
"I've struggled with neck and back issues from a car accident for nearly two years... after just two weeks of training, I feel a significant difference. My joints feel more lubricated, I've built muscle support around those areas."
Julie ConnellyUnited States
"I've had an old injury for 30 years that usually causes pain when I twist or make certain movements. At first, there was some pain, but after 10 days, it completely disappeared. Now, I rarely feel discomfort even when I twist."
Steven SheldonUnited States
Taught gently, step by step
I am Tevia Feng, founder of White Tiger Qigong. I started training at age 7 and have studied Qigong for over 40 years.
We built Gentle Qigong for anyone who wants the benefits of Qigong without strain: simple forms, clear instruction, and a seated option on the days standing is too much.
Sarah Divine
Senior White Tiger Qigong Instructor
Sarah holds a master's degree in sport and exercise science and is based in Adelaide, Australia. She has practised Taoist Medical Qigong since 2010 and has spent close to 1,000 hours at White Tiger teacher training intensives.
Money Back Guarantee
Try the sequences and see how your body feels. If the course is not right for you within 14 days, email us and we will refund the full $39.
Gentle Qigong
One payment. Lifetime access.
Enroll NowInstant access, your login is emailed the moment you payQuestions people ask before starting
Qigong is a system of knowledge that comprises at least 5,000 years of human evolution and covers all the fields of human interest.
It is officially known in China as the science of human potential and development.
There are many styles of Qigong available so it is important to understand what makes our style unique.
White Tiger Qigong are Taoist Qigong exercises that harmonize the body, breath and mind.
White Tiger specializes in dynamic Qigong exercises known well in Wuyi Mountain and Wudang Mountain but has very little exposure in the West and then it is fused with cutting-edge science, particularly neuroscience and sports science.
These movements have been expertly selected from the White Tiger Qigong Trinity System of core practices, 8 Trigram Organ Qigong, 5 Element Qigong and 5 Animal Qigong, for their ability to nourish and support your wellbeing. We'll also use some Qigong meditation techniques.
8 Trigram Qigong works on principles of continuous flowing breath and movement. The movements are soft and gentle, so that anyone at any level can jump in and do them. The movements give a gentle massage to the internal organs. The forms are done in a horse stance while focusing on rhythmic, coiling, dragon-like, undulating flows, which give a gentle massage to the internal organs. This is the most gentle, yet internal of all the 3 Qigong systems. In this course we practise Throwing Away the Trash, The Wave and Dragon Whips Its Tail. It is really good for people with back and neck pain or back and shoulder mobility issues.
5 Element Qigong is a staccato Qigong done in place with 5 different stances that are related to the 5 Elements. Each Qigong form focuses on one of the 5 specific organ systems and those related Meridians through 5 different animal movements that relate to the element. In this course we practise Tiger. Tiger is with the Metal Element and is precise and linear, working on the lung system. It is really good for stretching and strengthening at the same time, and improving lung health.
5 Animal Qigong is from Hua Tuo who was the creator of Medical Qigong. It is the oldest known and first Medical Qigong system ever created. It is based on 5 different animal movements that work on the meridians, organs and bones. It was designed so that you move the way the element does to benefit that organ system. It has 5 different animals and each animal has 4 different forms laid out in seasons. Thus, there are 20 forms in total. It is the most dynamic of the 3 Qigong systems and has the most variety of movements. In this course we practise Crane Flaps Its Wings. It is a beautiful expansive, upward rising form and gives a gentle balance challenge.
Yes! You have lifetime access to this course once it is paid in full.
Yes, we have lots of students in their 60s, 70s, and 80s. As qigong is a gentle, flowing practice, it is a safe exercise for people with joint pain, rheumatoid arthritis, and limited mobility. Qigong also helps improve your core strength and balance, which can reduce falls and common stretching injuries.
While advanced students may already know many of these techniques, they may not have learned everything in this program. If you have been away from qigong for some time, or wish to improve your knowledge, confidence or daily practice, this course will help solidify all the foundations before you pursue advanced training.
Regular qigong practice can improve physical flexibility, strength, and balance, enhance mental clarity and focus, reduce stress and anxiety, and promote a greater sense of overall well-being.
Yes. The 45-minute sequence shows seated variations, so you can follow along from a chair on days when standing is too much.
Yes. Qigong is known for its gentle and adaptable nature, making it suitable for individuals with chronic illnesses or medical conditions. However, it is always best to consult with your healthcare provider before starting any new exercise program.
The short sequence takes about 20 minutes and the long one about 45. Start with the short one and build up at your own pace.
No. A little floor space and, if you want the seated option, a sturdy chair.
Not the way we teach it. We combine ancient Chinese practices with modern neuroscience and sports science, and explain what each movement does. You do not have to believe anything for your body to respond.
You have a 14-day money-back guarantee. Email us within 14 days and we refund the full price.
One course, or the whole path
Get this course and own it forever, or start the full White Tiger practice free for 7 days.
Gentle Qigong
- Mobility, balance and calm, in a practice gentle enough for any body
- Lifetime access plus all future updates
- Learn at your own pace, on any device
Foundation
- Gentle Qigong included
- Level 1 of all four systems: Dragon Meridian, 8 Trigram, 5 Element, Breathwork
- Healing courses for the back, neck and shoulders
- The White Tiger community
Your body is ready for movement this gentle
Two follow-along sequences. Standing or seated. Any age. Lifetime access and a money-back guarantee.
$39 · one payment
Enroll NowInstant lifetime access