Feeling a little stuck and looking for a simple way to move again? Counter Swing is a rhythmic Qigong movement that combines a comfortable side-to-side turn with freely swinging arms. It offers an approachable way to bring your attention back to your body and take a mindful pause in your day.
For this week’s Qigong Moment Monday, I’m sharing Counter Swing against the red-rock landscape of Sedona. The scenery is beautiful, but you don’t need a special setting to practice. A quiet corner at home, a spot in your garden, or a firm, level place outdoors can become your own space for a few easy movements.
What is Counter Swing?
In the version I demonstrate, my arms open outward as I return toward the center, then swing as I turn to one side. I return through the center and repeat in the other direction. My hands stay easy rather than rigid, and the movement has a continuous, unhurried rhythm.
Counter Swing appears in Qigong teaching materials, although names, opening movements, and breathing instructions can vary between teachers. For example, instructor Sandy Kerry describes a version with relaxed shoulders and a turn led from the hips. The cues here follow the movement shown in my video rather than trying to combine every variation. [1]
I describe Counter Swing as encouraging qi to flow through the body. Qi, often translated as vital energy, belongs to Qigong’s traditional teaching framework. Thinking of the movement as a gentle pump can be a useful image: invite a sense of flow without pushing or forcing. That image is a practice intention, rather than a claim that this individual movement produces a proven physiological pumping effect.
How to try the movement
Begin with your feet comfortably apart on a stable surface. Let your arms rest beside you, soften your knees, and allow your shoulders to settle. Take a moment to notice your balance before moving.
Start with a small, comfortable turn to one side. Let your arms swing with the turn rather than holding them stiffly. As you return toward the center, allow your arms to open outward to a comfortable height. Continue gently toward the other side and repeat.
Keep the turn easy through your hips and torso. Avoid winding your knees against planted feet or trying to make your head turn farther than feels natural. Your arms do not need to reach shoulder height, and a smaller turn is entirely welcome.
Try a handful of repetitions to become familiar with the pattern. Then gradually let the swing become smaller until your arms settle at your sides. Stand quietly for a breath or two and notice the difference between movement and stillness.
Let your breathing stay comfortable
For this short practice, begin with natural breathing. You do not need to make one breath match each swing, take unusually large breaths, or hold your breath.
If coordinating breath and motion makes the movement feel complicated, return your attention to relaxed shoulders and an easy rhythm. Let the breath find its own comfortable pace. I often find that a simple cue—“less effort, more ease”—helps keep the practice welcoming.
Qigong combines attention, breathing, movement, and posture. The National Center for Complementary and Integrative Health describes these as central parts of the practice. [2] Here, the invitation is to explore them gently, one small movement at a time.
Why practice Counter Swing?
You might use this movement as a transition after time at a desk, before a longer Qigong session, or whenever you want a brief moment of mindful movement. It gives you something simple to attend to: the direction of your turn, the ease of your arms, and the rhythm you choose.
You may feel more settled afterward, or you may simply appreciate having moved. There is no particular sensation you need to produce. Research on Qigong generally does not establish specific benefits for this brief Counter Swing demonstration. The traditional language of moving qi and the scientific study of Qigong programs are different ways of discussing the practice; one should not be treated as proof of the other.
Make it your own
Keep your arms lower or reduce the turn whenever you prefer. A seated adaptation can use a sturdy chair without wheels, feet supported, and a much smaller arm swing and torso turn. It will look different from the standing demonstration, and that is fine. Stop if you feel discomfort or dizziness.
If you’d enjoy learning with guidance, join me at Chi by the Sea. Our beginner-friendly beach and studio Qigong classes welcome Amelia Island and Fernandina Beach residents and visitors. View our current class schedule for locations, registration details, and updates. [3]
For today, begin with a few gentle swings. Let your breath stay easy, then enjoy a quiet moment when you stop.
Sources and links
Sandy Kerry, Qigong teaching workbook, Counter Swing instructions, page 13: https://dragonsbreathacupuncture.com/wp-content/uploads/2025/05/COMBINED-WORKOUT.pdf (Used for technique comparison, not as evidence of medical benefits.)
National Center for Complementary and Integrative Health, “Qigong: What You Need To Know”: https://www.nccih.nih.gov/health/qigong-what-you-need-to-know
Chi by the Sea, current class schedule: https://www.chibytheseaameliaisland.com/qi-gong-classes