Guide to Indoor Practice: Focus on Arrival and Luohan 13

February 4, 2026
Ferenc Németh

After practicing under the trees and open sky on Margaret Island, we are now moving into the gym. This change affects not only the location but also clarifies the framework of our practice. This guide helps you understand why these new frameworks are important and how we can make the most effective use of our shared time within the four walls.

Characteristics of the Location

Our gym is welcoming, but its capacity is finite: it comfortably accommodates about 10 people. This is why participation requires prior registration. This is not to complicate your life, but to ensure that if you come, you have enough space to move freely without bumping into the person standing next to you.

Please respect this and if you plan to come, notify me in time via a message (Messenger, WhatsApp, or e-mail)! I can secure spots in the order of registration.

Structure of the Class: Focus on Luohan 13

Currently, the backbone of our practice is learning the Luohan 13 Qigong system. After the warm-up, the work is divided into three consecutive phases to ensure the movements are deeply ingrained:

1. Learning and Repetition: After the warm-up, we go through the Luohan 13 sequence (currently, we are at the first 10 exercises). We repeat each element 8-10 times so the body learns the precise form, followed by a pause of a few breaths before the next one.
2. Flow: In the second round, we perform the same exercises, but without rest. We do only one repetition of each (left and right), continuously linking the movements. Here, the emphasis is on continuity and concentration.
3. The "Kata" (Luohan 13 Rou Quan): The peak of the practice is the Rou Quan. This is a coherent form where the basic exercises are linked into a chain by special connecting movements. It is almost like a Kung-fu kata: dynamic, flowing, and requires full attention.

Why is Warm-up Necessary Before Qigong?

From the above, you might already see that this is not just a slow "breathing exercise." The answer is twofold, and both parts are crucial for the success of our joint practice:

Physical Preparation: Luohan 13 is more active than traditional, static Qigong. If you want to perform the exercises beautifully in deeper stances, your joints—especially the knees—need preparation. You must not jump into deeper movements with a "cold" body.
Mental "Arrival" (The Most Important Shift): You often arrive after a long workday. Your head is still full of the week's workplace troubles. Expecting yourself to switch to a state of deep, meditative attention—which is necessary for Rou Quan—in an instant is almost impossible. The warm-up here is not just about muscles. It is the airlock that helps to mentally shift your focus from the office to the training hall.

Myths and Reality: Levels of Practice

Recently, several people arrived thinking this is "just Qigong," a little relaxation and a few breathing exercises. It is important to see: learning the Luohan system requires attention and coordination. At the same time, don't be afraid: this is not a physical endurance test!

The level of intensity is up to you: everyone performs the exercises with the intensity and stance depth (sinking) they can handle. The goal is not to get exhausted, but to execute the movements precisely at your own level.

Beginners and Advanced in One Circle

Our group is mixed. There are those who have been practicing with me for years, and those who are here for the first time. Obviously, there will be some for whom the movements are second nature, while others are seeing them for the first time.

If you are just starting: Please accept that in the first few classes you won't feel like you know everything. This is completely natural.
The Imitation Phase: Initially, practice is really just about trying to imitate. Don't worry, we repeat the exercises many times, you will have time to observe every movement and ask questions.
The Real Goal: The practice becomes truly interesting when you no longer need to watch others, but can pay attention to yourself and refine your own movement.

However, this requires openness. Only come if you accept this learning process. Do not strive for perfection on the first occasion, but for participation!

The "Holy Trinity": Arrival, Breathing, Movement

If you manage to truly arrive mentally during the warm-up, the path to quality practice opens up. From here, only three steps are needed:

Arrival: (Assisted by warm-up and conscious presence.)
Breathing: If you are already here mentally, it will be easier to tune into your own breath.
Harmonious Movement: When your consciousness is present and your breathing is orderly, you "only" need to move the different parts of your body in coordination within the Luohan forms.

This path leads to a deeper Qigong experience.

Practical Tips and Info for the Gym

Arrive on Time! Please be considerate of others and do not disturb their preparation with a late arrival. Give yourself time to change clothes and mentally tune in a few minutes before the class starts.
Responsibility of Cancellation! Unfortunately, late cancellations (1-2 hours before class) have become common. Since Friday nights are full house and free of charge, by cancelling late, you take the spot away from others who cannot set off from the waiting list on such short notice. Therefore, please only register if you are 100% sure you are coming! Let's respect the community by not reserving spots unnecessarily.
What to do if you get lost? If you can't find the room on the first occasion, feel free to call me! But please do this before the practice begins. Once we start the class, I won't be able to pick up the phone, as I am also focusing on the practice with you.
Questions are Welcome! The practice is for you. If you are uncertain about a movement or a question arises, feel free to ask. I try to answer on the spot, but if the topic requires deeper explanation, the answer might arrive in the form of a later blog post – this has happened before! :)
Bring your partner too! If you feel that your friend or partner would also benefit from this kind of physical and mental recharge, don't hesitate: tell them and come together! A shared experience often provides even greater motivation. (Just don't forget to register both of you in time due to the space limit!)