Think of all the ways that most of us move about in our daily lives — on foot, on public transport, in cars. Each of these modes of transport provides opportunities for some discreet Zhan Zhuang practice, whether it be a moment of relaxation or a modified posture for standing or sitting.

On public transport


Stand in the first position — the Wu Chi posture (see p. 29). Your whole body is relaxed. Shift your full weight on to one leg. Turn your other leg outward at a slight angle. Slip your hands inside your pockets, leaving only your thumbs outside. Rest the full weight of your hands on your pockets. Feel your shoulders sinking downward. Breathe naturally. When you tire of one position, shift your weight to your other leg, or on to both feet equally. Feel free to look around and to talk, but try to keep the rest of your body completely still.

If you have no pockets: stand in the first position, weight on one leg or on both feet. Hold your hands across your lower abdomen (the Tan Tien — see p. 42), men with the left hand on top, women with the right hand on top. You can slip the thumb of your top hand gently inside the palm of your other hand.

Alternatively you can stand with your weight on one leg, resting your hands lightly on your thighs so that two or three fingers are touching your leg. Bend your elbows very slightly away from your body. Always make a small "L" or "V" with your feet, so that there is an angle of 45 to 90 degrees between them.


Support your weight by holding an overhead strap, a pole, a handle, or even by resting part of your body, such as your hips, against some part of the bus or train. Let as much as possible of your weight rest at that point. If you have a free hand, rest it inside your pocket or lightly against your thigh. Relax your entire body, allowing your weight to rest on the point that supports you, but not so that your grip or body becomes tense. Let your energy support you.


Make sure you sit facing the direction in which the vehicle is moving.

Try to sit comfortably straight. Drop your shoulders. Rest your forearms on the armrests if you can, letting your palms drop down to hold an invisible balloon on your lap. Or let your wrists rest on your thighs, your palms turned slightly upward as if holding the underside of an invisible balloon between them. Relax and breathe naturally. Keep your eyes open and your mind alert.

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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