Qi Gong for Beginners in Berlin: What You Should Know Before Your First Class

Introduction

You wake up in the morning, your back is tense, your mind already racing with to-dos—and somewhere you've read that Qi Gong could help. But what exactly is it? Do you need to be flexible? And how do you find a good class in Berlin?

I hear these questions almost every week from people attending my classes for the first time. The good news: Qi Gong is much more accessible than most people think. In this article, I'll answer all the important questions beginners have and give you a realistic insight into what to expect in a Qi Gong class.

Whether you live in Prenzlauer Berg, Kreuzberg, or Charlottenburg—after reading this article, you'll know whether Qi Gong is right for you and what to look for when choosing a class.

What Actually Is Qi Gong?

Qi Gong (pronounced "chee gung") is an ancient Chinese movement practice that brings together body, breath, and mind. The name literally means "working with life energy"—but don't worry, you don't need to believe in energy concepts to benefit from Qi Gong.

At its core, Qi Gong consists of three elements:

• Gentle, flowing movements that you perform at your own pace

• Conscious breathing that anchors you in the here and now

• Inner mindfulness that connects body and mind

Unlike yoga, there are no complicated contortions, and unlike Tai Chi, you don't have to memorize long movement sequences. Qi Gong is much more beginner-friendly: the individual exercises are simple, repetitive, and can be performed even by people with physical limitations.

If you want to learn Qi Gong in Berlin, you'll quickly notice there are many different styles. Some are more meditative and calm, others more dynamic and powerful. As a beginner, it makes sense to start with a health-oriented style that teaches the fundamentals.

Who Is Qi Gong Suitable For?

One of the most common concerns beginners have: "I'm too inflexible for this." Here I can reassure you—Qi Gong is suitable for practically everyone, regardless of age, fitness level, or previous experience.

In my classes in Berlin, I have participants between 25 and 78 years old. Some come from yoga or martial arts backgrounds, others haven't done any sport since school. Qi Gong adapts to you, not the other way around.

Qi Gong is especially suitable for:

• People with back or neck tension

• Anyone wanting to reduce stress and find calm

• People with chronic conditions (in consultation with their doctor)

• Seniors who want to stay mobile and flexible

• Working professionals seeking balance to sitting at a desk

  
  

Even with health limitations, Qi Gong is often possible. Many exercises can be performed while seated, and a good teacher adapts the movements to your individual needs. For acute illnesses or after surgery, you should consult with your doctor first—but in most cases, you'll get the green light.

The great advantage: you don't need any equipment, special clothing, or prior knowledge. Just wear comfortable clothes and get started.

What to Expect in a Beginner's Class

Many people are uncertain about what to expect in their first Qi Gong session. So let me walk you through a typical class.

Arriving and Centering (5-10 minutes) The class usually begins with a brief settling-in phase. You stand or sit comfortably, feel your breath, and leave everyday life behind. This isn't esoteric—it's simply a method to shift from your head into your body.

Warming Up and Loosening (10-15 minutes) Next come gentle warm-up exercises: circling the shoulders, loose swinging of the arms, gentle stretching. These exercises prepare the body and are often surprisingly beneficial—especially if you've been sitting at a desk all day.

Main Exercises (20-30 minutes) Now come the actual Qi Gong exercises. In a beginner's class, you'll usually learn 3-5 basic exercises that address different aspects: strengthening, balance, relaxation, breath flow. The movements are slow, repeated multiple times, and explained and demonstrated precisely by the teacher.

An example: The exercise "Supporting the Heavens"—you slowly raise your arms overhead, gently stretch, and lower your arms again. Sounds simple, and it is. But when you do it with conscious breathing and attention, you'll feel something shift in your body after just a few repetitions.

Closing and Sensing (5-10 minutes) At the end, you return to stillness. Often a session ends with a brief standing or seated meditation, where you simply sense what the exercises have created.

How often should you practice? Ideally 1-2 classes per week. But even 10-15 minutes of daily practice at home can make a noticeable difference. Most Qi Gong exercises for home practice are so simple that you can do them independently after just a few class sessions.

What should you wear? Loose, comfortable clothing that allows you to move easily. Many practice barefoot or in socks, some also in light sneakers. You don't need yoga mats—Qi Gong is usually practiced standing or sitting.

The 5 Most Common Beginner Questions

Do I need to be flexible?

No, absolutely not. Qi Gong makes you flexible; you don't need to be flexible already. The movements are designed so you perform them within your own range of motion. If you can't raise your arms all the way up, you simply raise them as far as comfortable for you. Over time, you'll notice you're becoming more flexible—but that's a pleasant side effect, not a prerequisite.

Is Qi Gong strenuous?

That depends on the style and your personal constitution. Most beginners experience Qi Gong as gentle and relaxing, not as a workout. Still, you might have slight muscle soreness the next day—simply because you're activating muscles you don't normally use. Unlike the gym, though, it's not about exhaustion but about sensing and cultivating your energy.

How quickly will I feel an effect?

Many people report feeling more relaxed and centered after their very first session. Their mind is calmer, their shoulders looser. Long-term effects—better sleep, less back pain, more inner peace—usually show up after 4-8 weeks of regular practice. Qi Gong isn't a magic pill but a practice path. The more consistently you practice, the clearer the effects.

Can I also practice at home?

Absolutely! In fact, daily brief practice at home is as important as attending a weekly class. After 3-4 class sessions, you'll know enough exercises to build a small morning or evening routine. Many of my students practice 10-15 minutes after waking up—that's enough to start the day differently. The class helps you learn the movements correctly and stay motivated.

What does a Qi Gong class in Berlin cost?

Prices vary depending on provider, class format, and neighborhood. A typical weekly course (8-12 sessions of 60-90 minutes each) costs between 120 and 200 euros. Many providers also offer trial sessions or ten-class cards. Some health insurance companies subsidize Qi Gong courses as part of health promotion—it's worth asking. A good course instructor should be transparent about costs and give you the opportunity to try a class without obligation first.

Qi Gong Effects: What Does Research Say?

You might be wondering: is this all just placebo, or are there real effects? The answer is clear: Qi Gong is well-researched scientifically, and the results are impressive.

Stress Reduction and Mental Health: A meta-analysis from 2019 examined over 30 studies and found that regular Qi Gong significantly reduces stress, anxiety, and depressive symptoms. The effect is comparable to other recognized relaxation methods.

Chronic Pain: Qi Gong shows measurable effects especially for back pain and fibromyalgia. A Harvard Medical School study demonstrated that participants had less pain and slept better after 12 weeks of Qi Gong practice—and all without medication.

Cardiovascular Health: Qi Gong demonstrably lowers blood pressure, improves heart rate variability, and can reduce the risk of cardiovascular disease. Especially for people who can't or don't want to do intensive sports, this is a valuable alternative.

What I observe in practice: In my classes, I repeatedly experience people reporting after a few weeks: "I'm sleeping better," "My neck tension is gone," "I don't get stressed as quickly." These subjective experiences align with what research shows—but they are also very individual.

Important: Qi Gong doesn't replace medical treatment but can be a wonderful complement. For chronic conditions, you should always discuss the practice with your doctor.

Finding Qi Gong Classes as a Beginner in Berlin: What to Look For

Berlin has a huge range of Qi Gong classes—from traditional Chinese teachers to physiotherapists to adult education centers. But how do you find the right class for you?

Teacher Qualifications: Make sure your teacher has solid training. Reputable Qi Gong teachers usually have completed multi-year training and continue their education regularly. Feel free to ask about qualifications—a good teacher will speak transparently about them.

Class Size: In smaller groups (8-15 people), the teacher has more time for individual corrections. In large classes (20+ participants), this sometimes gets lost. Consider what's more important to you: personal attention or the energy of a large group.

Use Trial Sessions: Most providers in Berlin offer trial sessions. Use them! Qi Gong is also a matter of chemistry between teacher and student. If you don't like the teaching style, keep looking.

Class Formats: Consider what fits your life. A weekly evening class over several months? An intensive weekend workshop? Or online classes you can do flexibly at home? All formats have pros and cons.

Location: Qi Gong classes are available in almost all Berlin neighborhoods—from Spandau to Köpenick. Choose a location you can reach easily. If you have to travel an hour across the city every evening, you'll eventually lose motivation.

Conclusion: The First Step Is Easier Than You Think

Learning Qi Gong for beginners in Berlin isn't rocket science. You don't need special flexibility, equipment, or spiritual background. What you need is curiosity and willingness to take 60 minutes per week for yourself.

Most people who try it stick with it—not because Qi Gong is spectacular, but because it works. Quietly, unobtrusively, but sustainably. After a few weeks, you notice: you stand differently. You breathe more deeply. Stress rolls off more easily.

If you're thinking now "This could be good for me"—trust that impulse. Sign up for a trial session, try it out. You can always stop, but you probably won't want to.

Interested? If you're looking for an introduction to Qi Gong in Berlin, check out my class page. There you'll find current dates, locations, and the opportunity to book a non-binding trial session. I look forward to meeting you.