Shaolin Cosmos Qigong: The 18 Lohan Hands
Online Classes in Qigong, Meditation, and Embodied Practice
Tuesday and Friday mornings, 8.15-8.45am
The 18 Lohan Hands Qigong
The 18 Lohan Hands are a set of Qigong exercises passed down through the Shaolin tradition. They are often introduced as a starting place, not because they are basic, but because they contain a great deal within them.
I first encountered these practices through my training in the internal martial arts, where Qigong was used to develop energy skills and internal understanding. At the same time, I was also introduced to the traditional health and healing side of Qigong.
After more than twenty-five years of practice, teaching, and continuing study, my understanding of Qigong has gradually simplified. Rather than seeing it only as a specialised discipline, I now experience it as a practical way of bringing movement, breath, awareness, and energy into everyday life.
My intention is not to present Qigong as a large system that needs to be mastered.
The tradition contains many practices for those who wish to explore it more deeply. At the same time, it can be approached in a simple and practical way that supports everyday life.
People are welcome to take either path - discovering a few practices that support their wellbeing, or gradually exploring the wider tradition if that feels interesting to them.
All of these practices share a common thread: they offer a way of meeting yourself through movement, breath, and attention.
A small story about practice
Many years ago, during training in Malaysia, I had an experience with my Sifu, Grandmaster Wong Kiew Kit, that has stayed with me ever since.
Early one morning I noticed him walking down toward the water from the balcony of my room. Curious, I watched from above, wondering if I might catch a glimpse of some secret practice he had not yet shared with us.
To my surprise, he simply began practising Lifting the Sky, the very first exercise of the 18 Lohan Hands.
He stood quietly for a few moments, settling into a relaxed state. Then he performed the movement about ten times, after which he allowed his body to flow gently for a short while before coming back to stillness again.
A minute or so later, he calmly returned to his room.
Later that day I asked him about it.
He smiled and chuckled.
“That is all I really need.”
Over the years I have often returned to that moment. It reminds me that while Qigong contains a vast body of knowledge and practices, sometimes the simplest exercises can take us a very long way.
How this practice is approached
Qigong has long been associated with health and well-being, and many people first become interested in it for that reason. There is also a growing body of research exploring its potential benefits.
My own approach is slightly different.
Rather than presenting Qigong primarily as a method for fixing or overcoming health conditions, I see it as a way of developing awareness through movement, breath, and stillness.
Over time, people often begin to notice simple things more clearly — how the body holds tension, how breath and movement influence our state, and how awareness itself can bring a sense of balance.
In this way, the practice becomes less about achieving a particular outcome and more about learning to meet experience as it unfolds.
What to expect in a class
In each class, I guide the practice step by step, allowing time to move, rest, and notice what arises.
There is space at the end for questions or reflections, though sharing is always optional.
Classes are suitable for all levels of experience. There is no requirement to be fit, flexible, or familiar with Qigong. The emphasis is on meeting your own pace, rather than performing forms correctly.
You can join live on Zoom, or watch the recording afterwards if that suits you better.
A place to begin — and to stay
The 18 Lohan Hands offer a clear and accessible place to begin.
At the same time, they contain enough depth to remain with you over time if that feels right.
There is no expectation to progress through levels or move on to something else. The practice simply continues to meet you as your experience develops.
Below are short video clips of the first eight movements of the 18 Lohan Hands.
They are offered here simply as a way of getting a feel for the practice. There is no expectation to copy or memorise them — they are shared as a quiet glimpse rather than as instruction.
Below are short video clips of the first eight movements of the 18 Lohan Hands, sometimes known as the Eight Pieces of Brocade.
They are shown here simply as a way of getting a feel for the practice. There is no expectation to copy or memorise them. They’re offered as a quiet glimpse, rather than an instruction.
'Such a great start to my day. I feel blessed to feel fully alive! No sciatica by the end of this morning's session.'
-Beatrice
'One of the most important aspects is how accommodating qigong is to EVERYONE regardless of what you can actually do. After the classes I always feel I've done something meaningful.'
-Scilla