Posture in qigong is also called regulation of the body or adjustment of posture. It is especially important for the beginners of static or dynamic qigong to have a good command of proper posturization.

Four postures may be assumed in qigong exercise-sitting, lying, standing and walking. Static qigong usually requires a sitting,lying or standing posture while dynamic qigong often needs the standing and walking. The formal training of outgoing qi therapy often needs a strict posture; however, the skill can also be trained during walking, standing, sitting and lying in daily life.

(1) The Sitting Posture

1) Upright Sitting

Sit upright on a large, even square stool. Ground the feet apart at shoulder width. Bend the knees to form an angle of 90

degrees. Keep the trunk erect, the angle between the trunk and the thigh being 90 degrees. Rest the palms gently on the thighs with the arms bent at the elbows naturally, look straight forward, draw in the chin a little, let down the shoulders and draw the chest slightly inwards to keep the back straight, close the eyes and mouth gently and apply the tongue against the palate

Fig. 4-1 The Upright Sitting Fig. 4-2 The Cross-legged Zi-

2) Sitting Cross-legged

Sit cross-legged on bed steadily with the two feet under the legs. Cushion the hips to raise them a little, with the body leaning slightly forwards, overlap the hands before the abdomen with the left above the right and the thumb of the right hand pressing Ziwen (the crease joining the palm and the ring finger) of the left hand and the thumb and the middle finger of the left hand jointing together to form a Zi-Wu Jue Shi (a cross-legged Zi-Wu sitting posture) (Fig. 4-2). Or close the —158—

Stool Sit Cross Legged

Fig. 4-1 The Upright Sitting Fig. 4-2 The Cross-legged Zi-


Wu Sitting Posture


Wu Sitting Posture two palms in front of the chest to form a Fo Zhang Shi (a cross—legged Buddha-greeting sitting posture) (Fig. 4-3). Or put the two hands on the two knees naturally to form a Jin Gang Shi (a crossed—legged Buddha's-warrior--attendant sitting posture) (Fig. 4-4).

(2) The Lying Posture 1) Lateral Recumbent Posture

Lie on bed in lateral recumbent posture (usually on the right side but either side will do ), the trunk being kept slightly bent. Rest the head on a pillow and lean it towards the chest a bit. Keep the eyes and mouth slightly closed and the tongue against the palate. Put the hand of the lying side comfortably on the pillow with the palm upwards, and place the other palm on it, the tips of the little, ring, middle and index fingers of the upper hand on the metacarpophalangeal creases of the corresponding four fingers of the lower hand, the thumb of the upper hand resting on the outside part between the thumb and the

Outgoing Therapy Exercises
Fig. 4-3 The Crossed-legged Buddhist-Greeting Sitting Posture

Fig. 4-4 The Cross-legged Buddha's-Worrior— Attendant Sitting Posture index finger of the lower hand. Or place the upper arm of the above side naturally on the same side of the body (Fig. 4-5). Stretch the leg of the lying side naturally, with the above bent and resting naturally on it.

2) Supine Posture

Lie on bed in a supine posture with the face upward and the neck straight, stretch the extremities naturally with the two hands at the sides of the body or on the abdomen, overlapping one another (the right above the left in male and vice versa in female), keep the eyes and mouth gently closed and the tongue against the palate to form a Die Zhang Shi (a supine lying posture with hands overlapped) (Fig. 4-6).

Fig. 4-5 The Lying Posture

Fig. 4-6 The Lying Supine Posture with Hands Overlapped (3) The Standing Posture

Stand with feet apart as wide as the shoulders. Keep the —160—

Fig. 4-6 The Lying Supine Posture with Hands Overlapped (3) The Standing Posture

Stand with feet apart as wide as the shoulders. Keep the —160—

head straight, the trunk erect, the chest slightly inward,the knees at ease and the arms raised and bent a little. Keep the fingers apart naturally, and hold the two hands close to the chest or the lower abdomen as if holding a ball (a ball-holding standing posture) (Fig. 4-7); or close the two palms in a way as if doing Buddhist greeting ( a Buddha's greeting standing posture ), or press the palms downwards (a palm-pressing standing posture)(Fig. 4-8)); or get the right (left) hand upwards with the left (right) palm held erect with the root of the palm pointing at the midpoint of the medial side of the root of the right (left) palm to form a Zhan Zhuang Fang Yuan Shi (a square-round standing posture) (Fig. 4-9). The two hands can also be overlapped against the lower abdomen. The mouth and eyes should be closed gently and the tongue should be propped against the palate during practice.

Fig. 4-7 The Ball-holding Standing Posture

» Fig. 4-8 The Palm-pressing Fig.4-9 The Square-round Standing Posture Standing Posture

(4) Essentials of Posturization

So far as the requirements for posture in qigong are concerned, Zun Sheng Ba Jian - Yan Nian Que Bing Jian (Eight Annotations on Health Preservation - Annotations on Longevity and Disease Prevention) by Gao Lian (Ming Dynasty, 1368-1644) says, "Sit on a thick-padded cushion, loosen the clothing, keep the back straight up, get the lips close to the teeth, stick the tongue against the palate, keep the eyes slightly open and stare at the apex of the nose". Although there is a variety of postures in qigong exercise, the essential requirements for them remain the same.

1) Loosening the Clothes

This step is essential to ensure a smooth flow of qi through the unobstructed channels and collaterals.

2) Picturing Supporting an Object on the Head

Also called "Suspending the Crown of the Head", it is neccessary to prop the head upward gently, pull in the chin slightly and lift the neck a little to get it straight and relaxed.

3) Relaxing the Shoulders and Dropping the Elbows

This should be done with ease; avoid stiffness of the elbows.

4) Drawing in the Chest and Straightening the Back

The practitioner should not ease his back at will or lean it against anything. Instead, he should keep it erect, and on this basis, draw in his chest a little.

5) Keeping the Waist and the Abdomen Relaxed

The waist and abdomen are two important parts in training and guiding qi. The abdomen is usually taken as the furnace for refining qi and the waist, as the residence of the kidneys,the gate of life and the important pass of qi and blood circulation. Relaxation of the waist and abdomen without slackness is helpful to the training and circulation of qi.

6) Contracting the Buttocks and Relaxing the Knees

Contracting the hips a little helps to straighten the spinal column; relaxing the knees permits free flow of qi through the Three Yang and Three Yin Channels of Foot.

7) Keeping the Toes Clutching the Ground

When the standing posture is taken,stretch the feet and let the five toes of each foot clutch the ground to keep the body as firm as Mount Tai (as stable as possible).

8) Curtain-falling and Inward Vision

It refers to dropping the eyelids to create inward vision on the spot where qi is trained or circulates. Yin Fu Jing claims that "the functional activities of qi are determined by the eyes";

Ling Shu - Da Huo Lun (Miraculous Pivot - on Elusiveness) holds that "the eyes are the messengers of the mind, and the mind is the home of vitality". Eyes are of great importance in qigong exercise. Curtain-falling and inward vision can keep mentality undisturbed, turning off hallucination as well as sunlight. The eyes should neither be tightly closed nor left wide open; in the former, drowsiness may occur because of darkness and in the latter, vitality may be deranged because of too much light.

9) Closing the Mouth and "Stopping the Ears"

Laozi (Laotzi) once said " Close the mouth to shut the gate". Shutting the gate here refers to closing the mouth slightly without clenching the teeth or tightening the hps, while stopping the ears means to focus one's hearing to oneself so as to be free from outside interference (inward-hearing).

10) Sticking the Tongue against the Palate

Traditionally called "propping the palate with the tongue tip" or "tongue propping",it means to apply the tongue against the palate naturally and gently to join the Ren and Du Channels. In the course of practice, the strength of the tongue sticking against the palate will increase automatically and the tongue substance will be gradually pulled backward in accord. This is a phenomenon occurring in the course of qigong practice and should not be pursued intentionally.

Heal Yourself With Qi Gong

Heal Yourself With Qi Gong

Qigong also spelled Ch'i Kung is a potent system of healing and energy medicine from China. It's the art and science of utilizing breathing methods, gentle movement, and meditation to clean, fortify, and circulate the life energy qi.

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  • semira
    What is the form of sitting cross legged?
    6 years ago
  • willie reyes
    How do you place crosslegged Buddah on the front balcony?
    6 years ago

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