Correct Posture Ebook
Stand erect with your arms at your sides and your feet shoulder width apart. Bend forward and touch your fingertips to the floor. Keep your knees straight, if possible, then return to a standing posture. Exhale when bending forward, and inhale while straightening up. Piece 4 (Figures 2-68 to 2-74). Stand easily and comfortably with both feet parallel as before, and your hands hanging down naturally at your sides. Lift your chest slightly from the inside so that your posture is straight, but be careful not to thrust your chest out. Turn your head to the left and look over your shoulder as you exhale, then turn your head to the front as you inhale. Turn your head to the right and look over your shoulder as you exhale, then again turn your head to the front as you inhale. Turn twelve times in each direction, for a total of twenty-four. Only turn your head. Your body does not move.
A deformed posture not only makes you tired. If it continues, it can make you ill and it will affect your brain and thinking. Eventually you might not be able to get your good posture back. The key to good posture is to straighten your back. Jade Ladder Climbing to the Sky is very good for this. When the posture is correct, it will also open the Qihu points which is good for our breathing. (If you place your four fingers under your armpit of the opposite arm and close your arm on your hand, your thumb will rest on your Qihu point on your chest.) Lastly, opening the chest and looking forward with the eyes will help you to stop dropping your head and deforming your posture.
High Pat On Horse Left Leg Kicks To The Right Side High Pat On Horse Right Leg Kicks To The Left Side Turn Body And
Before actually performing Tai Chi Ch'uan the student must reflect upon the basic principles provided in the beginning of this book. Attention must be paid to proper posture and concentration. All breathing is done through the nose in a natural and relaxed manner. As the student becomes proficient in the performance of Tai Chi Ch'uan, the exercise itself will develop the proper method of breathing within the student.
If the posture in meditation practice is incorrect, the body will be tense and this will affect the smooth Qi circulation and also disturb the mind. (When) shape (i.e. body posture) is not correct, then the Qi will not be smooth. (Conversely, when) the Qi is not smooth, the Yi (i.e. Wisdom Mind) will not be at peace. (When) the Yi is not at peace, then the Qi is disordered. 18
Let's take an example Healing post (same as Figure 3-21). Chest slightly withdrawn and hands expanding embracing, hold your posture without moving. Now use your mind to control and order consciously muscles of front and back shank to contract just once and after relax, after resting, contract again once with power and relax again. You can after repeat alternate between contraction and relaxation.
His resting Heart rate in 3 Dec. standing posture was 78 Bpm, using stadiometer to fix his bending angle to 4 cm, he practiced Relaxed shoulder lifting and embracing form, after 10 minutes of practice, HR descended to 73 Bpm, and after always stayed to 73 Bpm. Once reached 40 minutes practice, HR reached just 84 Bpm which is only 6 Bpm more than his resting HR. It shows that this combination standing posture bending angle has already no more effect on himself. 20 days later we proceed again to another measurement campaign this time with 6 cm bending angle requiring him to hold All round post (Universal post), his HR stabilized to 84 Bpm which is only 5 Bpm more then his resting HR.
The verb image used here means to mentally create something that you treat as if it were real. If you image pushing something heavy, you have to adjust your posture exactly as if you were in fact pushing something heavy. You must feel its weight, the resistance as you exert force against it, and the force and counter force in your legs. If you mentally treat your actions as real, your body will too, and the Qi will automatically move appropriately for those actions. If you only pretend or imagine that you are pushing some thing heavy, your mind and body will not treat your actions as real, and the Qi will not move strongly or clearly.
If you stand too rigidly, you will not be able to practice abdominal breathing easily because your Ming-Men will be closed (Figure 14-3). When Ming-Men is open, you can breathe easily and qi energy is free to flow through the whole body. If you do not open Ming-Men, Standing Zen becomes pure torture. Not only that, but bad posture can also damage your back or your inner organs. For instance, wearing high-heeled shoes forces you to stand at attention and has the effect of keeping Ming-Men closed. Wearing this type of shoe can lead to back pain or autonomic imbalance caused by shallow breathing.
In Zhan zhuang exercise maintaining your posture during 10-20 minutes, part of working muscle may start to feel acid, tingling, swelling and painful, being progressively unbearable at this time you can drop down your hand, straighten your leg, and slightly clench your fist several times, or rotate your wrist, moving other working joints, changing into another posture before resuming your exercise. This method can be applied by the practitioner accordingly to change in his internal body, adjust actively his posture and relax his muscles.
The person whose vein has been sealed can be revived within a few minutes without damage to the brain. Usually, a palm strike to a certain spot on the spine will release the muscle tension in the neck and allow the blood to flow freely again. After the person is revived, a soft massage of the neck muscles will expedite recovery.
Step forwards so closing his centre with your's. Your posture and energy will occupy his centre. Moreover, because he is gripping tightly his centre, or point of balance, moves to his hand. As you step, raise your hand in a spiralling motion, which makes his arm weak. The other hand should cover his elbow, so you can control his arm, and more importantly he is unable to escape .
Start your ZZ assume your posture, hold it during a sufficient time which will bring up relevant nerve excitation in your cerebral cortex. As you are assuming a fixed posture, in the beginning, it is hard to get inside your external sensing organs (taste-tongue, touch-skin, smell-nose, but especially hearing-ears and sight-eyes) and your internal sensing organs (muscles, tendons, joints) under this new stimulation, have certain difficulty to reach an adequate level due to short time of training as you cannot still control completely signal excitation level in your cerebral cortex.
So, how exactly does all of this affect you The exercises that you will learn here are designed to give your body a tune up at many different levels. They have been refined and tested over thousands of years specifically with medical concerns in mind. So when you do the exercises in their proper form and sequence, you will be stimulating the meridians and channels in the body to enhance the flow of healthy energy (Qi) while at the same time eliminating the unhealthy energy (Sha Qi). Because of the positions assumed during the movements, you are alternately compressing and expanding the energy rivers, in addition to exercising the muscles, tendons, ligaments, and joints. By learning proper posture and diaphragmatic breathing, you are aiding your body in maintaining optimal health and fitness. The twisting of the waist and hips, along with the spinal stimulation, helps to massage the internal organs and the tissue surrounding them. While all of this activity is taking place, you are...
Movement Pick up the moon and begin raising only your arms while still lifting your perineum and holding your posture. When your hands are at the level of your ears, rotate them with palms facing both sides and fingers pointing toward Heaven. Quickly jump up into Heaven and feel your fingers touching Heaven. Move your hips and stretch your arms upward.
Again, picture a person who is standing and facing you. Now his arms are at his sides with the palms facing inward to the torso. Beginning at the end of the index finger this meridian travels up along what is then the outerside of the forearm to the outer portion of the crook in the arm. There it continues to ascend along the outer side of the upper arm to the side deltoid and then splits into two branches. One goes back over the trapezius muscle, descending down between the spinal column and scapula and extending up along the backbone to about midway of the length of the neck. The other travels across the lower surface of the trapezius and then to the sternocleidomastoid muscle on its way to the face, where it splits again at the jaw line. One short branch runs to the corner of the nose, the other travels up along the side of the face, passing through the side of the forehead on its way over the top of the head and down a similar route to the opposite jaw where it finally anchors.
One advantage of standing post is that immediately after your strenuous standing exercise you can experiment, while holding your standing posture, various internal changes that may appear in your body as you progress, until unbearable level of tiredness in shoulders, pains or sensations of tingling swelling urge you to interrupt this exercise. At this moment, lower your hands stretch back slightly or even completely your legs to rest. Beginners can start with 5-10 minutes of
If you are completely new to the practice of Zhan Zhuang, it is vital that you first open the gateway to this art. Daily practice is essential, beginning with the three warm-up exercises described below. Then devote yourself to the standing postures on the following pages. 3. Extending to the Sides Keep the same body posture and extend your arms out to the sides, slightly in front of the line of your body. Relax your shoulders and slightly bend your elbows. You feel as if you are resting your hands on two balloons floating on water. As you practice the standing postures and movements in this book, your mind is free to roam and experience the thoughts and feelings passing through it. Keep your eyes and ear's open to whatever is happening. You can listen to music, even watch television as you practice - flowing music and non-violent channels are preferable. Remain upright, preserving your balance, and devote yourself to the inner relaxation of your being. Everything will flow from that...
Movement Inhale again, then exhale and begin to lower your arms and squat down. Draw a circle with your arms and hands, descending all the way down to the Earth while maintaining your posture with a straight back and neck. Keep the upper body straight, regardless of how low you go. When your arms and hands complete the circle, reach down to scoop up the moon from the bottom of the ocean. It is important to maintain the lift in your perineum and not let energy leak as you descend.
This posture is sometimes done in the slow form with the lower arm in the palm up position this is only done to allow beginners to understand where to place their hands. The correct posture is done with the lower arm in a palm down position. Photo No. 9. In this posture the harder area of the forearm is used to block the attack and so not damage the soft area of the arm. There are times however when the hold the ball posture is used.
In a standing or walking position, you can stroke your chest with your palms from top to bottom from nine to eighteen times to relieve any congestion that might have accumulated there. Burp, if the need arises. If you begin to salivate copiously, tighten your neck muscles, press your chin to your chest, 'smile down through all of your organs and then put your tongue to your palate and, using force, swallow saliva so that you feel as though you have indeed swallowed all the way down to your navel. Concentrate there until you can feel your navel grow warm.
As ZZ has a direct influence on the regulation of the Central Nervous System no movements with four limbs gives, excitation in cerebral cortex are now reduced to control and to keep your posture, into an active state of resting it is precisely with this high level of signal monitoring resting state that will help patients to recover and reactivate their natural functions of immunization
Be in a proper posture, relax all over and get rid of distractions. Imagine that the turbid qi within the body is expelled through the mouth,nose and pores all over the body along with exhaling.After three times' exhaling,get the upper and lower teeth tapping each other 36 times, then move the tongue within the mouth and swallow the saliva three times, imagining that the clear qi of Heaven and Earth comes together with the saliva down to Dantian to nourish the whole body.
Chen Taijiquan is a complete system in which each individual aspect supports each other aspect. The techniques that provide the health benefits of Taijiquan are also the foundation of the body conditioning for Taijiquan as a martial art. The principles of relaxation, good posture and movement principle also run through the development of Fajing power that is essential for its martial aspect. It is important for students and teachers of Taijiquan to understand how it relates to Daoist traditions so that the art is not misrepresented, but it is more important to realise that all this information is secondaryto what you learn directlyfrom your teacher and above all else -practice
Without the circulation of chi through the channels, muscles and tendons of the body the Tai Chi Chuan movements are only physical exercises. The practice of Tai Chi Chi Kung awakens and circulates Chi energy and is therefore the foundation for the mastery of Tai Chi Chuan. The potential to develop our self-healing capabilities begins with the discovery of the flow of this vital energy through the Microcosmmic Orbit. This circulation is enhanced and sustained through the practice of Tai Chi Chi Kung which assists in improving health through correct posture, movements and calming of the mind. This particular form is comprised of 13 movements. Prerequisite Course No. 1 Opening the Microcosmic Orbit. Course No. 6)
Now tighten your neck muscles as much as you comfortably can, and then swallow the saliva down in a single gulp. The physical compression of the throat allows you to grasp the chi in the saliva and further condense its essence. By tightening the neck muscles you draw more blood into the neck, and the chi in the saliva and the blood mix together.
Another exercise starting your standing posture, two feet shoulder wide apart, two arms alongside the body, then slightly lift right hand, place it under shoulder level and in front of chest, right elbow bent as holding an object muscles of right shoulder should be relaxed, do not use force or raise right shoulder. Left hand is naturally dropping down and not moving.
Regulating the posture is a way to strengthen your physical body. It is a way to help circulate the Q and blood and to relax the mind through correct posture. The four postures in Qigong practice are standing, sitting, walking, and lying down. You can practice Qigong anywhere and anytime in your daily life with these four postures. In shamanic tradition, we call these four postures Siweiyi f (four sincere rituals). If we observe an enlightened being on a superficial level, that being may appear to act like a normal person, but the enlightened being actually lives with the Dao in every moment. In Qigong practice, we should train ourselves to stay in the Dao in our daily lives with these Siweiyi.
It is preferable to focus on developing correct posture when one begins practicing dynamic Qigong, Daoyin, or static Qigong. Training of respiration should begin after one is skilled and natural in posturing. Adverse effects, such as respiratory distress, emotional upset, chest stuffiness, and headache, may result when breathing techniques are used in conjunction with an improper Qigong posture. The final goal of respiration training is to achieve deep, long, even and fine respiration as the result of long-term practice. Forced movements with lengthened or oppressed breath should be avoided.
Further energy can be wasted through bad posture when sleeping. If your body is in the wrong position some of the channels or veins will be blocked, causing poor circulation. Your dreams may become very strange and even nightmarish. When you wake up in the middle of the night you might find that your hands are on your chest, putting pressure on your heart, or maybe that you have been sleeping on your side in a posture that compressed the lungs, causing a breathing problem. So some sleeping positions cause problems for your energy flow, and the following day you will feel tired and stiff in your neck, back or shoulders. Your energy will always go to any part of the body that is blocked or suppressed, to try to bring it back to normal. The best sleeping posture is lying on your back with a pillow to support your head, legs slightly apart and arms loosely by your side, i.e. a similar position to that used in lying meditation.
(1) The Exercise for Relieving Asthma and Guiding Qi Take a sitting or standing posture, expel distractions, close the eyes slightly and relax all over. Firstly, push with the face of the index, middle, ring and small fingers from the sternal notch to the xiphoid process repeatedly 36 times. Then when exhaling, push with the right palm from the thoracic midline to the left 5-10 times and pause when inhaling, for altogether 10 respiratory cycles. Do the same pushing with the left palm to- 314
Active exercise means a series of procedures controlled by consciousness during qigong exercise in terms of determination of a proper posture, adjustment of the body, achievement of internal and external relaxation, regulation of respiration, as well as the elimination of distracting thoughts. The saying that active exercise is vigorous breathing (wu huo) , means to conduct breathing training under strong domination of consciousness. Inner health cultivation refers to the static state one falls into after active exercise, in which one carries out wen huo breathing (gentle breathing), feeling relaxed and comfortable, with his will and respiration feeble and faint.
Therefore I would say that a hard style gives you correct posture and form, and it is this form that enables you to 'hold qi', just as a cup is able to hold water. A hard style has as much to do with Qigong as a soft style. It is just that hard styles are connected more with Hard Qigong, whilst soft To develop a soft style such as Taiji you must have a clear idea of where you arc going, especially if you wish to develop the martial arts side, which you should, otherwise you would be better off studying purely Qigong. Most people claim that Taiji takes a long time to develop simply because they themselves arc not very good. I admit that any correct posture, whether Taiji or other-
Back leaning on a wall, a big tree or buttocks and thighs depending on the edge of a desk or mattress. All these external objects are helping you to assume your posture. Both legs vertical and straight, combining with heels, like standing at attention, soles and heels are touching ground or heels just slightly leaving ground. Back of hands placed on the lower back, center of hands facing out, elbows opening on both sides, shoulders relaxed, do not use force (Figure 3-13).
I suppose that when we look in a mirror, we often see too many details -some pertinent and some not - whereas a shadow is like a cordial. It is the distilled essence of our form and it is easier to see the principle things like right posture and stance. On a martial art programme a Japanese Ninja master said, Learning skill is not just about technique. It is about the heart. I believe that if we just open ourselves, there is still so much to be learned and enjoyed in this dance of life
Freedom in qigong differs qualitatively from external forms of freedom such as freedom of speech, freedom of religion, or freedom to choose one's political affiliation. Qigong requires complete inner freedom. The less restrictions a qigong method places on a trainee's thinking, the more advanced it is. Certificates from authorities are not needed as a proof of your expertise. Once you master the Macrocos-mic Orbit method, your computer of the qi world begins to function, and you can communicate with people through the qi network. When my patients ask me how many times they must repeat one movement, or whether they must practice qigong every day, I emphasize that there are no musts, and no rules that apply to everyone. What is most important in qigong exercise is to listen to your body. In my qigong method, movement of the spine is important. Included in this are swinging the spine back and forth and to the right and left, twisting it, and tracing a figure-eight shape with it. If the...
Elbows sink down, turning inward, and should feel as if they are maintaining their position by resisting the downward pull. Imagine that someone is pushing you on the outside of your elbows and you, in turn, are pushing outward to maintain the position. Feel the spiral in your forearm as if it were a screw turning clockwise. This will connect the wrist, elbow and arm together. Relax the shoulders. Drop the neck muscles down. The trapezius muscles, connecting the back of the neck with the back of the shoulders, have to be relaxed so that the connection can be transformed down. (Fig. 3.13). By strengthening these muscles tendon meridians which join at the navel, all the muscles, tendons, bones and fasciae (connective tissues) will become tied together greatly improving the bone structure and holding a good posture. Bad posture is caused by weak tendons, muscles and fasciae, which cause bones to fall easily out of alignment.
The lower part of the body the thighs are strained, the buttocks are pulled in, the pelvis is put slightly forward and up, due to it the lower part of the spine is straightened and is on one vertical line with the upper part of spine and the neck. The knees are straightened, but not completely. Try to cling to the ground with your toes (however, do not bend them), it helps to take root . At the start it demands some conscious efforts, but after some practice you will take the right posture automatically.
Movement Rotate your fingers and wrists, holding the energy. Point your fingers toward Earth, bringing them to the level of your ears with your palms facing outward. Quickly lower your arms and legs with the Heng sound. Focus on your wrists and bring them down in a snapping motion with fingers pointing toward the waist. Remember your posture head is upright, knees are bent in horse stance, and toes are grabbing the ground.
In Qigong practice, one of the important procedures is to check the posture. The posture should reflect Liuhe (the six unions). This means that the six parts of the body (hands, feet, elbows, knees, shoulders, and hips) should be united. Correct posture in Qigong or in martial arts always requires Liuhe. When the six parts of the body are united in Liuhe, the Q (vital energy) in our bodies follows the pattern of water. In our practice, the movements and energies should flow like water without blockage.
Regulation of the body is also called posturization or adjustment of posture. It is especially important for the beginners of Daoyin or static Qigong to have a good command of this skill. In Qigong exercise, four basic postures may be assumed they are sitting, lying, standing and walking. Static Qigong usually requires a sitting, lying or standing posture, while Daoyin can be practiced using all four. 2.1.3 Standing Posture Set the feet shoulder-width apart. Keep the head straight and the trunk erect with the chest bent slightly inward. Keep 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 (Fig. 5). The standing posture can be varied in several ways. 7. Keep 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).
Wave both hands to the upper left and at the same time turn the upper part of the body to the left and turn the head left back. When waving both hands to the upper right, turn the upper part of the body to the right and raise the head up right as though looking at the moon. Inhale at the same time. Then return to the natural standing posture and exhale. (Fig. 65)
If struck they cause faintness, weakness, vomiting, paralysis, and could even cause death. These vulnerable areas just described are called openings. Usually they are the more sensitive areas of nerve pathways and blood supply for example, the carotid artery supplying blood to the brain via the neck, which is also the area where the vegus nerve passes. Most often areas such as these are the forbidden or restricted points for acupuncture application and some types of massage. The correct posture, by extension and placement of limbs, feet and body angles develops a shell-like envelope around the body making it feel as if it has become a ball of steel. When this method is correctly employed under attack, the chance of being harmed is greatly reduced since the openings and weaknesses are not exposed. Learn to integrate this method into every move.
There are many different forms of Qigong practice, each with its own distinct style and goals. Daoyin, also called Daoyin Massage, is a comprehensive exercise that combines specific body posture, breath regulation, and mind concentration with self-massage to develop both the physical and energetic aspects of the body. Inner Health Cultivation Exercise (Neiyang Gong), Health Promotion Exercise (Qiangzhuang Gong), Qi Nourishing Exercise (Yangqi Gong), and Qi Circulation Exercise (Zhoutian Gong) are more specific Qigong methods which emphasize the training of genuine Qi. Regional Daoyin Exercise (Buwei Daoyin Gong), and Five Viscera Regulation Exercise (Li Wuzang Gong) represent examples of Qigong exercises that focus their activity on specific areas of the body or on overcoming a specific disease.
Set the left hand at the height of Tanzhong (Ren 17) and the right at the height of Dantian with the centre of the two palms facing each other as if holding a ball. When qi is felt between the palms, abduct the left hand and adduct the right as if stroking a ball, with the head following the movement of the left hand, 9 or 18 times. Exchange the positions of the hands and the direction of their movements and stroke the ball 9 or 18 times, with the head following the movements of the right hand. (2) Practise the Ex- 418
Raise the left hand with the palm upward and push it with force. At the same time stamp the left foot. Inhale with the nose, exhale with the mouth. Repeat the above movement for 40 times until the whole body perspires slightly. If not perspiring, do the same movements with right hand 40 times again.
First, remember your posture and alignment. Posture will be straight but not stiff, with the head lifted at the crown as if a string were pulling it upward. Be sure not to tilt or sway the head during the exercises. The pelvis will be tilted slightly forward and upward not as if you're doing an Elvis impression only very slightly. The feet are approximately shoulder-width and parallel. The knees are slightly bent.
There are three positions for Ma Bo meditation high, medium and low. In both the high and medium postures, the right posture is to keep the Baihui and Huiyin points in a straight line (see Chapter 9, 'Importance of Correct Posture'). In the low stance, the Baihui point and the Yongquan point should be in line. This is because when you are this low, it is not possible to keep the back in a straight line. However, in all of the postures, make sure that you keep your head up and eyes looking straight ahead.
Family spear but has been adapted to the unique spiralling energy of Chen Taiji. When teaching Grandmaster Chen paid particular attention to posture, just as he does when teaching unarmed forms. Correct posture is always important. It is one of the things that distinguishes the soft arts from the hard arts. The posture must be upright and relaxed so that all the Qi can flow and so that you can move smoothly and quickly. It is also necessary so that the Dantian can turn. All Wing Chun kicks use the heel of the foot. The techniques do not require any big swinging of the limbs, in fact they are rather like the hand strikes in nature, travelling directly to their target, remaining relaxed until the last moment. Then all the body's energy is channelled to the kick, which is supported by correct posture and strong balance.
It is possible that you will experience some involuntary shaking of the arms or hands at some point while training in this position. Continue to hold your posture calmly while allowing this natural reaction to run its course. You may also find a similar reaction taking place in your legs and abdomen. Again, allow these surges of energy to happen without resisting or exaggerating them. When you tire, which may be after a very short period, slowly lower your arms and return to Wu Chi.
It is vital to remember this. To fully comprehend the concept of rooting, we must first understand that Taijiquan energy is created by two equal and opposite forces, either pulling or pushing against each other. A good example of this is drawing a bow to shoot an arrow. The bow is pulled in opposite directions, creating a new energy which is then stored in the bow ready to be used. In order to draw the bow economically and efficiently, body posture must be correct, then the new energy can be maintained for usage. The mind (intention) finally directs where the arrow will fly, as it is
Into themes related to the seated and to the standing postures, with the latter further sub-divided into the 'Northern' and the 'Southern' styles. - Howard Choy, Baduanjin standing postures, with the latter further sub-divided into the Northern and the Southern styles. The occupational physical stress diseases, promotes postural awareness and correct posture, and
For any meditation, first get the correct posture and then relax the body. When you don't feel relaxed you have a blockage or injury, so you mu&t try to relax that area more. No matter how you feel, let everything happen and just keep relaxed. Maybe you will feel warm, tingling or itchy -such sensations are very natural. Also you will find that saliva forms in your mouth. Swallow it, because it can help to balance your internal body.
A soft bed is usually not good for your posture, and the next day, when you wake up you might feel stiff or still feel tired. When the bed is too soft, it will make your posture curved and then the Qi and the blood will not flow so the next day you still feel sleepy.
2) Shooting first to one side, then to the other as though hunting vultures. Stand with the previous posture. Move the left foot a step horizontally to the left to form a horse-riding stance with the knees turning a little inward, the feet firmly on the ground and thighs almost level. Cross the hands in front of the chest, with the left hand outside, right hand inside and the palms facing the shoulders. Hold the fingers like the form of a sword and rotate the arms outwards. Push the left hand to the left side with its palm facing outside and the tiger's mouth (between the thumb and the index finger) up. Stretch the left arm as in the posture of shooting while turning the head to the left, with the eyes looking at the left fingers. At the same time, hold the right hand as if pulling a bowstring to the right side. Stop a while and then cross the hands again in front of the chest with the right hand outside and left hand inside. This is the left posture. The right posture is just the...
I have seen people practice Standing Post for 30 minutes or so, during which time they looked around, spoke to other people and so on. Doing this sort of thing may help your legs a bit, but little else. It is very important that you have a focused and concentrated mind in this sort of training. A common misconception is that we practice qigong and Tai Chi Chuan in a dreamy, trance-like state. This is not the case. Without correct intention (what the Chinese call yi ) the exercise is futile. For a beginner, the focus should first be on the breathing. Feel each breath as it comes in and out. It may help if you count the breathes - work in cycles of 10 - this will certainly aid your concentration. You should also be constantly reviewing your posture and correcting it, trying to relax into any tension and so on. At a later stage, once the above can be achieved without too much conscious thought, the focus can move to other areas.
Assume a proper posture, relax, and clear the mind of distractions. Imagine that the turbid Qi within the body is expelled through the mouth, nose, and pores during exhalation. During inhalation, imagine bringing fresh Qi into every aspect of the body. After three exhalations, tap the upper and lower teeth together 36 times then move the tongue within the mouth and swallow the accumulated saliva in three segments. Imagine that the clear Qi of heaven and earth joins the saliva as it descends to the Dantian and nourishes the whole body. 3. Opening and Closing of the Three Dantians. Assume the standing posture as explained in method one. When inhaling, extend the arms (elbows slightly bent) in front of the Lower Dantian with the backs of the palms feeing each other (the point Outer Laogong (P 8) of each hand pointing at each other). Then slowly move the hands apart until they are shoulders-width apart. During this motion contract the abdomen and the anus. During exhalation, bring the...
The other major Qigong group does more quiescent Qigong and practises standing posture routines as well. Many of the residents of Kangjian Park practise individually. We have seen all styles of Taiji, Shaolin Quan, Bagua and two styles of Xingyi practised. Along the canals, in the bamboo groves, in pavilions on the ponds, and even in the dense shrubbery you can see and hear many people practising their health giving arts each morning.
In Part One you are introduced to the standing postures that Grand Master Wang Xiang Zhai taught to his students. They learned the positions after becoming grounded in the foundation postures presented in the Introduction (pages 11-15). Becoming well grounded is the first step in practicing this art. To get into the correct posture, stand with your feet shoulder width apart. Turn your right foot outwards so it points 45 degrees away from the central line of your body. Take a long step forwards with your left foot, so that your stance is as low as you can manage. Gradually increase the depth of your stance as you practice. Your goal is to have the thigh of your forward leg parallel to the ground. Your rear leg is straight, with your foot flat on the floor. As described in Grand Master Wang Xiang Zhai's poem in the Introduction to this pad of the book, there is an inner and an outer aspect to this practice. Ensure you are standing in the correct posture and remain completely still. Then...
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. Fig. 4-6 The Lying Supine Posture with Hands Overlapped (3) The Standing Posture Fig. 4-6 The Lying Supine Posture with Hands Overlapped (3) The Standing Posture 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....
First of all, assume your Natural Stance. Begin exploring the mobility of your neck by rotating your pelvis in a circular manner clockwise and counter-clockwise. Allow the motions of the torso to animate the head letting the head roll freely, in synch with the motions of the pelvis without using the neck muscles. Use the principle of Grounding to maintain your balance while keeping your whole torso
Huiyin means Yin Energy Meeting Point. This point is located on the Ren Channel directly between the legs. The Ren Channel runs from the Huiyin point up to the lower lip. Treating this point helps with regulating menstruation and strengthening the kidneys. This point can also clear away heat and so help constipation. We often use this point in relation to the Baihui point to help us align our posture. When we have the right body posture, this will allow for the proper flow of Qi through the channels and body.
When you do relaxing exercises in standing postures, you can put both wrists on your hips or buttocks area on both sides of your body. It will be easy to relax your shoulders and arms in such position. Elbows are pointing outward. This posture is better than the one with arms hanging loosely, especially when you do it for longer time, because you can avoid too much pressure on sides of your ribs cage. If keeping standing posture for longer time is difficult for you, you can use sitting variant. You can sit on edge of a chair or deeper, leaning against back of the chair, depending which is more comfortable for you. This is a simple modification of standing posture. Feet are still at shoulder width distance, toes pointing slightly outward. Torso naturally straight. You should feel relax and comfort. You can use any kind of images or mental hints which help you to achieve the state of relax. If you are very tired, you can lie down on a bed or on the floor, or on a lawn, and do the...
The spinal cord is the house of the nervous system which joins all the other parts of the body. The spine consists of many bones which are put together and held by muscles, tendons and fasciae. Most of the exercises are not to strengthen the spine solely, however Iron Shirt Chi Kung is designed to strengthen the entire bone structure, especially the spine. Many people have weak spines which cause bad posture, breathing problems and weak organs.
So what exactly do you do if you want to try Zhan Zhuang at this stage of your life First of all, don't confuse it with aerobic and muscle-building exercises - neither the effect nor the experience is the same. Don't expect that sort of sweat and pain. The second thing to bear in mind is that Zhan Zhuang works at a very deep level, tackling profound inner disorders. So if you have accumulated the effects of 40 or 50 years of stress, bad posture, illnesses, and all the other headaches of daily life, you can expect a lot of unusual sensations once you start your training. These are described in Chapter 3.
Facing south, assume either the sitting or standing posture. Keep the feet shoulders-width apart, and relax the whole body. Practice reverse abdominal respiration taking deep breaths. During expiration, guide the flow of Qi downward to the Dantian and then further to
You can practice holding each of the arm positions used in the foundation postures (pages 11-15) while rising up on one leg. Try to hold the position for as long as you possibly can. Examine the ways in which subtle adjustments of your posture can release accumulated strain and help you maintain your balance. This trains your central nervous system.
The Zhan Zhuang system begins with two basic standing exercises. These start to build up and release the natural flow of energy inside you. The first position, a simple standing posture (pp. 28-29), enables you to relax your body in preparation for the other exercises. The second position, Holding the Balloon (pp. 34-35), is the key position in the whole system. It is essential to become thoroughly comfortable in both these positions before moving on to the exercises in Part Two, the intermediate level. When you are familiar with the first two standing exercises, you will need to learn how to breathe and relax, as described in Chapter 2. This will give you the experience of simultaneous exertion and relaxation during the standing postures, which is fundamental to this exercise system. The curious sensations you are likely to experience when you begin the exercises are described in Chapter 3.
Because of this, I grew up with good posture and now I appreciate what he taught me. Yet while I was growing up I thought that this was just part of Chinese culture, not thinking about it in terms of health. Correct posture is, in fact, part of Confucian thinking and education which says that good behaviour is based on good posture. This philosophy is over 2,500 years old, almost as old as Qigong. Good posture means having a good foundation. Today, people are very interested in Feng Shui. If a building has a good foundation, this will give it a good structure for the people living or working there. This is the same as having the right posture. With the right posture, your Qi will flow much better and your internal organs will be in the right position and have a good supply of nutrients and Qi. So how do we find the right posture If we start with a standing position first, make sure that the weight of your body is distributed evenly over and between both feet. We should not put the...
3) Animation of the head - move your head with the help of the hands in the direction it wants to go (wherever the tense muscles try to pull it) without using the neck muscles at all 4) Breathing and visualization - imagine that you can breathe through your neck muscles while observing the flow of energy being restored.
Example Let's start with T-eight standing post (Figure 3-24). Assume your posture, use your rear ankle joint as principal axe, to slightly lean backward and descend sit for about 5-10 cm (below normal standing), all your weight placed onto rear foot. Now rear sole and calf muscles are stamping forcefully and kicking on the ground, propelling slowly your body forward, back to its starting position. At this time front sole tramples and kicks forcefully, shank is lifting and pulling upward, knees should be pointing forward. Keeps both knees expanding, hip twisting inward, belly slightly withdrawn and anus retracted, avoid from bending waist, do not stick up buttocks, trunk vertical. Repeat this leaning, sitting and kicking exercise until you'll get tired.
I would suggest that in the beginning you practise the movements in the order presented. When you practise all of the movements in order, this will help build up a proper foundation, going from proper posture, relaxation, flexibility and coordination. When you are familiar with all the exercises, you can choose your favourites or the individual ones which will help with a particular health problem. (See Appendix I for a chart of illnesses health problems matched with the appropriate exercise.)
The accomplishment of Da Cheng Chuan results from sustained practice. Day by day your body starts to change. You are training muscles never used before and relaxing those unnecessary for the challenge ahead. Learning the correct postures is the foundation of the powerful movements you will be practicing. The upward motion slowly shifts your posture gradually backwards until you can lower yourself down over your back leg. Your hands change into the position for Holding the Tiger. Your rear leg extends until it is fully straightened. Your torso leans in the direction of your front foot, so that there is a straight line from your rear foot up to your shoulder. As you change your posture, your arms and hand uncoil to the fully extended Dragon posture.
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