Qigong

What current research says about tai chi for seniors, balance, and fall prevention, plus a gentle four-week home programme and safety guidance.

Qigong vs yoga compared honestly: what each trains, where each wins (stress, sleep, strength, balance, pain), the research side by side, and a 4-week plan to do both.

The dantian in plain English: where the lower dantian is, what it does in the body, three safe ways to activate it in a few weeks, and what to avoid.

A research-backed 10-minute evening qigong routine for better sleep: long-exhale breathing, the Inner Smile, and the 60-120 minute before bed rule that makes it work.

Ba Duan Jin (Eight Pieces of Brocade) in plain English: all 8 movements, a complete 12-minute routine, what each posture does, and how it compares with standing qigong.

Is qigong real? For specific health outcomes, yes. A plain-English verdict on what the randomised trials actually show — blood pressure, anxiety, balance, sleep — and where the evidence stops.