The Zen Swing

The Zen Swing is a flowing move that comes from the Qigong modality. It is quite accessible; most anybody should be able to practice it. Practicing this swing is an easy way to improve health for the whole body.

Want to learn more? Let’s dive in!

When I Learned the Zen Swing

Back in 2020, I had a nasty bicycle accident on the end of my road. I had to get surgery, which never healed properly. It was a terribly long journey (which you can read about here) that left me in a good deal of physical pain.

After my accident, I had a really difficult time practicing yoga. I was bummed because yoga was really important to me. In fact, I remember specifically asking the surgeon at my first appointment if he thought I’d ever be able to do yoga again.

Fast forward a bit to after the surgery and during the therapy season. Yoga really wasn’t accessible to me. I couldn’t hold up my body weight. Holding poses with the arms in the air or extended hurt pretty bad. I was miserable.

But then I came across a man on social media who was practicing this thing called the Zen Swing.

I was hooked!

Why I (And You) Could Swing

I was elated. Even with my painful arm, I was able to (gingerly) practice the Zen Swing. In fact, it’s so gentle, I’m pretty confident in saying that most people can do it. I bet you could even modify it some to practice it in a chair.

Anyway, why could I swing? And, why can you?

Well, it’s SUPER simple. It’s gentle on the body. You don’t need any props. And it doesn’t take much time.

And…

It feels really, really good.

In fact, when I teach yoga classes now and we warm up with the Zen Swing, I often have to force myself to stop so we can get to the rest of the sequence. I get sort of lost in the swinging… it just feels that good.

How to Practice the Zen Swing

Let’s stand up and practice together.

So, you want to stand with your feet a bit wider than hip distanced apart. Keep the knees nice and loose. You’ll want to gaze straight ahead, on the horizon.

You’re going to intentionally sway your hips side-to-side. As you do this, you’ll shift your weight from one foot to the other. The foot you’re not fully standing on, you can lift that heel off the ground a bit if you like.

As the hips sway back and forth, your arms naturally follow. I like to imagine my arms are the pendulum of a grandfather clock. You’re not forcing the arms to move. They sort of naturally follow the movement of the hips.

The momentum is actually coming from the hips. So, as you shift your weight back and forth between your feet, you get into a rhythmic sway.

Hence, the Zen Swing.

Benefits of the Swing

This gentle move is so healing for the entire length of the back. As you keep the eyes on the horizon, your spine is naturally curving laterally (side to side), massaging the vertebra.

The Zen Swing may decrease back and neck pain. If done regularly, it may improve posture. The gentle movement can improve circulation and blood flow. With regular practice, it might even lower blood pressure. And, it can put you into a very relaxing, calm state.

Wow. Since it’s super easy to do and you don’t need any equipment or tools, you might even consider practicing the Zen Swing a few minutes before an important meeting or after a stressful discussion. It’s just so good for you!

This covers some of your exercise bases and lowers some of your stress levels. Oooh, it’s just so healing!

Let’s Zen Swing Together

Just a few minutes a day… put on your favorite music… and float away.

Or, let’s practice a bit together right now!

What did you think? I’d love to hear how the swinging felt for you.

Care to join us in a future yoga session? We’d love to practice with you! Click here to learn more.

About the Author: Elizabeth Scala MSN/MBA, RN, RYT (200) is a holistic nurse, registered yoga instructor, and reiki master.

Elizabeth received her dual master’s degree from Johns Hopkins University. She is a certified coach, nature lover, and avid meditator.

Elizabeth lives in Maryland with her supportive husband and playful pups. She enjoys gardening, jigsaw puzzles, baking, music, and hiking.