What you'll learn
Discover the ancient practice of Qi Gong and cultivate greater balance, awareness and wellbeing with our sport & fitness short courses in Sydney!
Looking for a gentle yet powerful way to improve your movement, reduce stress, and reconnect with your body? This beginner-friendly course introduces the foundations of Qi Gong through the Keystone Qi Gong set of Ba Gua Zhang — a traditional internal practice that combines slow movement, posture, breathing and focused attention.
Guided by an experienced tutor, you'll gradually learn the core exercises that underpin Ba Gua Zhang. Through regular practice, you'll develop greater body awareness, coordination, balance and relaxation while exploring traditional concepts of Qi, Yin and Yang, and Daoist philosophy.
Suitable for complete beginners, this course provides a structured introduction to a practice that many people continue enjoying for years as part of their overall health and wellbeing.
Learning outcomes
By the end of this Qi Gong for Beginners course, participants will have developed practical skills and knowledge in areas such as:
- Performing the 6 Keystone Qi Gong exercises with growing confidence
- Coordinating posture, movement, breathing and focused intention
- Developing greater body awareness, balance, relaxation and resilience
- Understanding the foundational principles of Ba Gua Zhang
- Exploring traditional concepts including Qi, Yin and Yang, and Daoist philosophy
- Establishing a personal Qi Gong practice to support ongoing health and wellbeing
Course content
What will be covered in this Qi Gong for Beginners course?
During the course, participants will be guided through key concepts, techniques and approaches that typically include:
Lesson 1
- Get to know the class - student introductions.
- Keystone exercises #1-3:
- Fold the Kua and Wrap the Arms
- Post Standing (Zhan Zhuang) in the Wu Ji posture
- Preparatory Posture
- A brief discussion of Ba Gua and Qi Gong.
Lesson 2
- Review Keystone exercises #1-3
- Add Keystone exercises #4 and #6
- Stationary Piercing palm - “Sparrow Hawk Penetrates the Forest”
- Closing Posture
Lesson 3
- Review Keystone exercises #1-4 & 6
- Add Downward Sinking Palm to post standing
- Stationary Piercing Palm with a partner
Lesson 4
- Review Keystone exercises #1-4 & 6
- Add Embrace Moon to Chest to post standing
- Add Keystone exercise #5: Linear Mud Stepping forward and backward
- Review partnered piercing palm
Lesson 5
- Review Keystone exercises #1-6
- Add Mountain Pushing Palm to post standing
- Partnered Mud Stepping
Lesson 6
- Review Keystone exercises #1-6
- Combining Mud Stepping and Piercing Palm
Lesson 7
- Review Keystone exercises #1-6
- Add Mountain Pushing Palm to post standing
- Combining mud stepping and piercing palm
Lesson 8
- Review Keystone exercises #1-6 with variations
Intended audience
Who is this Beginners Qi Gong course for?
This course is ideal for:
- Complete beginners with no previous Qi Gong experience
- Adults looking for a gentle, mindful form of exercise
- Anyone wanting to improve balance, posture, coordination and body awareness
- People interested in traditional Chinese movement practices and Daoist philosophy
- Learners seeking practical techniques to support relaxation and overall wellbeing
Qi Gong is a low-impact practice suitable for most ages and fitness levels.
Course venue
2A Gordon Street, Rozelle NSW 2039 (corner of Gordon St & Victoria Rd on the grounds of St. Joseph's Church)
Accessibility: This class is held in an upstairs room with access via approximately 20 steps. The lift is currently out of service. We apologise for any inconvenience.
Course materials
What to bring to class
- Comfortable, breathable clothing
- Flat, supportive footwear suitable for gentle movement
- A water bottle
Additional information
Please note the following
Please advise your tutor before class if you have any injuries, medical conditions, or mobility concerns that may affect your participation.
Course testimonials
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anie said: Accessible, clear guidance from knowledgeable teacher.
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Paul said: My first course with SCC. Enjoyable experience, introduced me to a new area of knowledge, left me wanting to know more!
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Dorota said: This was the best Qi Gong I have ever attended. Thad is an amazing teacher with great personality and knowledge. I have not met anybody with some much patience and attention to detail. Highly recommend the course to anybody who is interested in martial arts. Dorota
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Ratneswari said: Enjoyed learning a new skill to improve my physical well-being
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Pam said: Thad is an excellent teacher. It was evident he is highly trained and skilled. His generosity in passing on his knowledge, videos to help us with our home practice, patience and kindness was most appreciated. Thank you, Thad, for a most enjoyable 8 weeks of learning Qi Gong.
Course tutors
Thad Wong
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