CRIS CAIVANO
Qigong
Move with freedom
Move with enjoyment
What is Qigong ?
Qigong (“Chee Gung”) is an ancient mindful movement practice, one of the most widely practiced in the world. Originating in China and based on the principles of nature, it promotes healing circulation through the body, mind and spirit. Qigong uses circular, flowing exercises to transform stress and tension into vitality and well-being--all without placing strain on the heart or lungs.
Qigong is easier to learn than its more familiar offshoot Tai Chi, which evolved centuries later. It increases range of movement, flexibility, balance, lower body strength, mental focus, and emotional balance. Some call it a moving meditation (excellent for those who can’t sit still!) and nearly everyone agrees it leaves you feeling refreshed, relaxed, and rejuvenated.
Over the past 15 years Qigong has become the focus of my teaching and my own personal practice. I have simply never found anything else that works so well and is so much fun! Yes, fun is important, especially if you are searching for a form of exercise--and a community-- that will inspire you to practice regularly.
About Cris Caivano
Cris blends her joy of dance, movement, research and teaching with the practice of Qigong, in an on-going quest to explore the mysteries of whole-person health.
Originally a classically trained dancer, she attended Purchase College as a dance major. In 1978 she joined the Continuing Education faculty there, teaching jazz dance for the next 11 years. During this time, she also taught at 92nd St. Y and performed and choreographed in NYC.
In 1989 Cris received an MA in Dance and Dance Education from Columbia University. She studied dance therapy at the famed Laban Institute in London, then returned to CA to create and run dance/movement therapy programs at two psychiatric hospitals in Sacramento and teach dance at the Davis Art Center, Davis, CA. Upon returning to NYC in 1991, she began her private practice as an exercise/movement therapist and teacher, which continued for close to 30 years.
In 2013 Cris refocused her work. She became certified to teach Qigong through Lee Holden and the Santa Cruz Qigong Center, and continues to study him as well as with Mimi Kuo-Deemer, Daisy Lee, Robert Peng, and Kenneth Cohen.
Cris has taught at Kripalu, Stockbridge, MA, and created and implemented exercise/movement programs for the MHA Recovery Center, Dutchess County, NY. She currently offers Qigong workshops and classes throughout the Northeast, including at Vassar College, the Millbrook, NY and Sharon, CT libraries and Innisfree Gardens, as well as weekly classes online through her website criscaivano.com.
Cris is the author of the commissioned book Strength Training, Staying Fit and Fabulous (Dover, 2018), which has been published twice in more than six languages (available on Amazon).
A note from Cris :
My journey to Qigong began in some ways when, as a child, I spent my free time in the woods and fields around my house in Tarrytown, NY---climbing trees, exploring, scrutinizing the wild flowers and animals. I think I’ve always been a Taoist at heart.
At age nine, I was taken to see the “Nutcracker Suite” and, completely entranced by the world of ballet, began to channel my tomboy enthusiasm for movement into dance. About 30 years ago, I attended my first Qigong class. I expected to be bored, but was instantly smitten! Qigong’s movements and philosophy returned me to my childhood love of nature, and rekindled my joy of moving with the free, flowing, expressiveness of dance.
When COVID drove everyone online and into Zoom in 2020, my students and I discovered how simple, effective, enjoyable, and convenient it is to study with others from all over the world in the comfort of one’s home. It was a real gift to be able to practice Qigong together during shut-down. Now, the online classes continue to support us all as we make our way through the complicated, ever-changing circumstances of life. I stay apprised of new research about Qigong as it is published, and share what I learn in my classes and through my weekly newsletters on criscaivano.com.
I am delighted that our community of “Qigong-ers”, both online as well as in-person, has grown to become so friendly, supportive, and mutually encouraging. I am grateful for the growing sponsorship of libraries and not-for-profits, who recognize Qigong’s unique value to their communities. Most of all, I am inspired by my students’ curiosity and enthusiasm. We learn and grow together. We also have fun, and that’s important, too!
Group Classes
The Healing Art of Qigong
Appropriate for people of all ages and fitness levels, this class explores the flowing, relaxing and revitalizing exercises of Qigong. An ancient Chinese form of healing movement, Qigong has been proven to build lower body strength, increase joint flexibility, lower stress levels, and enhance the immune system. Easier to learn than Tai Chi and totally non-competitive, this class will leave you feeling calm yet energized.
Zoom class schedule: Sunday, Tuesday, and Thursday 9:30 AM EST. (see home page)
Free Live Classes:
(also available on Zoom)
Every other Friday, 10 - 11 AM EST at Millbrook Library, Millbrook, NY. Register at millbrooklibrary.org
Tao Yin
(Chinese Style Yoga)
Tao Yin is a lovely, relaxing and enlivening series of exercises somewhat similar to Yoga, but using flowing, curving movements instead of static poses. Tao Yin incorporates breath and mindfulness to deepen meditative benefits, and I will teach acupressure points to massage as you stretch, further enhancing the circulation of energy through the meridian system. You may be very surprised how well your stubbornly tight muscles and joints respond to this integrated approach! This class incudes standing and floor work.
Check Newsletters where upcoming Tao Yin and other workshops are announced.
Seasonal Qigong Practice
Seasonal changes in temperature and day length affect us, mind and body. Qigong teaches that whatever is happening in nature is reflected within us as well, and has evolved a unique and elegant series of exercises to capitalize on the different energies of each season. Seasonal Qigong includes exercises focused specifically on strengthening the organ system and emotions associated with the time of year, as well as acupressure points and meditations to connect deeply with the natural healing, nurturing energy of the season.
Currently offered at the Hotchkiss Library, Sharon, CT.
Strength Training, Qigong Style
Qigong builds strength, especially in the lower body. But is it enough? This is an important question to consider, especially if you are over 50, when it is imperative to address the natural decline in muscular strength (sarcopenia) that occurs unless we take action to reverse it. This class teaches how to build bone and muscular strength without causing unnecessary stress on the joints, by drawing on both Qigong techniques and exercises as well as classic strength training.
Check Newsletters for announcements of upcoming workshops.
Testimonials
"Cris is like a harvester: she brings in all the best information out there. She filters out what isn't useful, and teaches us the rest." --- Barbara F
“I’ve taken qigong before and tried a lot of videos online and none compares with your clarity, ease of teaching and fullness of explanation. I particularly love how much you share about the emotional/character aspects of the organs in Chinese medicine and how the different sequences (doesn’t seem right to call them exercises) support them. This is the class I’ve been looking for!” --- Martha B
“Qigong has become one of my primary self-care activities…Can’t tell you how much all of your teaching and support means to me and all of us in the class. You are a gift that keeps giving.” --- Jim B
“Thanks SO much for offering these classes. I’m amazed how much it’s helping me-I’m more optimistic and better at dealing with the stresses that used to send me into a funk. Now I seem to see past the crap. I should have started practicing years ago.” --- Judy K
“Your classes are an essential remedy to what ails us.” --- Katherine D
“You are a really gifted teacher. You convey to us, your students, your enthusiasm and the spirituality of Qigong. For me, with my physical limitations, it is a siege, not just a single skirmish to achieve physical balance. But you have shown me that the way is to develop practice; not expect perfection.” --- Don B
“You have turned my life around in many ways.” --- Lynn P
“I've always hated exercise other than yoga so I've become very sedentary and have osteoporosis and osteoarthritis but am still pretty flexible and not in pain - just lower back pain quite often. Doing your class, I experienced for the first time in a long time, no back pain and I am so grateful. I feel much more balance and feel some strength returning to my body.” --- Trudy S
“I don't know how but the classes seem to get better and better. Your approach of gathering input from attendees is inspired and just right. We are fortunate to have you with us at any time, but especially during this pandemic.” --- Susan F
“Many thanks for the hours of fun on Zoom and the good practices you have introduced to me. I look forward to it each Tuesday and Thursday. I feel very stress free and calm after each session. We depend on your weekly classes!” --- Sally K
“Just wanted to say yesterday (Sunday’s) Qigong was great. It was just what I needed to work on – more lower body balance and strength, where I keep a lot of tension. Appreciate the chance to improve the flow of chi.” --- Mike F
“I really enjoyed your class today. I have done a lot of Qi Gong and have been a Tai Qi “player” for a few decades. I wanted you to know that I followed you easily and am familiar with the healing sound, etc., but I appreciated how you introduced concepts and built on ideas throughout. I always try to maintain beginner’s mind and know I can benefit from your knowledge and experience as well as the energy of the live class!”
--- Kathy B
“This has completely gotten rid of my chronic back issues that I used to wake up with. I’m sleeping better too. It’s pretty profound.” --- Jim B
“I've been playing a lot of golf again. It’s been great and I feel great! Also, it requires mental concentration and relaxation of the muscles and patience. I am already seeing benefits of Qigong.” --- Don B
“Thanks for a really good class today! Had lower back issues for 2 days that seemed to disappear after class!!!!” --- Sue R
“Your classes are transformative!” --- Barbara P
Video Testimonials
FAQ
Is Qigong the same as Tai Chi?
Qigong preceded Tai Chi by hundreds of years. In ancient China, soldiers noticed that the people who practiced Qigong stayed healthier and recovered from injury more quickly. They studied the techniques of Qigong and then applied them to combat skills which they came to call Tai Chi, or Tai Chi Chuan. Today, many people study Tai Chi not as a martial art, but as a health-promoting practice. It is comprised of specific movements, performed in a specific sequence, with lots of attention to nuance and detail.
In Qigong, rather than learning a long sequences of movements, students repeat individual exercises several times. There is therefore much less memorization required, and more opportunity to dive immediately into sensing the circulation of energy in the body, mind and spirit. In this way it is simpler and quicker to learn than Tai Chi, while offering all the same well-studied benefits, such as improved balance, immunity, cognition, cardio health, etc.
Can I get a good work-out from doing mindful exercise like Qigong?
I would argue that mindful exercise is the only way to go, if you are serious about transforming your state of health and fitness. Mindfulness, by its nature, enables you to work smart, not just hard. On the other hand, exercising in an unconscious, habitual way, rarely brings good or lasting results. Learning to exercise with mindful awareness will transform your out-look as well as your muscles. You will also be far less susceptible to injury.
How quickly will I notice results?
It is possible to reduce stress in the time it takes to draw 8 slow, mindful breaths. In one class you can begin to improve the flexibility of your spine and learn how to build strength in your lower body. How quickly you will notice on-going results, however, depends a great deal on how consistently you practice. Most of my students notice a positive change after just one class, and continue to improve for the duration of our time together.
It is highly recommended that you practice Qigong as often as possible. To facilitate this, I have posted free videos of past classes on my YouTube channel and this website. Additionally, if you would like a copy of an online class you have taken with me, I will send you a link that you may download and save to your files, to practice with as often as you’d like. The fee for this is $10.00.
How is Qigong different than Yoga?
There are some similarities, however Qigong is less position oriented than Yoga and we don’t do exercises on the floor. Qigong exercises are circular and flowing and never, ever forced. As one of my favorite teachers, Kenneth Cohen says, “The only thing you can do wrong in Qigong is NOT relax.” I encourage all my students to modify the exercises until they feel just exactly right for themselves. (See below) Many of the benefits of Qigong are the same as from Yoga: flexibility, strength, alignment, stress reduction, balance and spiritual growth are all rewards of a steady practice.
Can I do Qigong if I have physical limitations?
"Gentle but consistent" is a good description of how we work in Qigong. Qigong is an excellent choice if you are recovering from illness or injury, or want to get back into exercise after prolonged inactivity. Many Qigong exercises can even be done seated, if necessary.
In these stressful, pressurized, go-go-go times, learning to move with less effort and more awareness is a fascinating challenge, no matter what your state of fitness. This is also key to unlocking energy, health, strength, and flexibility. To help facilitate this process, you are always encouraged to modify exercises when necessary—move more slowly, or in a smaller range of motion. It’s important to feel safe and comfortable, whatever your state of fitness. In fact, this is a foundational part of the Qigong methodology.
Is there ever a time when one is too old to begin doing Qigong--or exercise in general, for that matter?
Absolutely not; this is the subject of my book Strength Training Staying Fit and Fabulous (Dover Press, 2018). We humans have amazing powers of regeneration and self-healing. This process slows as we age, it's true, but doesn't end until we die. In fact, studies out of Tuft’s University have proven that even men and women in their 90's can build muscular strength in as few as 8 weeks.
We are meant to move. Many of the ailments people suffer are the direct result of inactivity and stress. You can continue to grow and change no matter how old you are, once you understand how to do it. Qigong understood this principal from its earliest inception. That is why it is sometimes referred to as “a practice of youthful longevity.” As I like to remind people, it’s not enough to simply live a long time: we all want to be healthy, mobile, and alert enough to enjoy those years!
Contact
For more information or appointments contact me at:
cris@criscaivano.com
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