Practice Squatting

A good exercise for developing the squatting position is to stand with your feet shoulder width (when you improve your squatting ability, place both feet together) close to a wall, facing the wall and then to squat straight down from the kua (like you are sitting down, not bending the knees too much). The wall will prevent you from leaning forward when you squat. Some people tend to bend the head forward first, and also to bend the back and lean forward. Using a wall will make you see whether you are bending too much. Breathe in the Lower Tan Tien. Keep the chest relaxed and feel a force pulling you down and a force pulling you up, when you squat down to the Earth.

To squat down you can also use the help of a partner or the edge of a table. Be sure that you go straight down and bend from the kua. When you work with a partner, stand shoulder width facing each other, arms stretched, and firmly grasp each other's wrists. From this position, squat straight down together from the kua while supporting one another. Sink as deep as you both can without leaning forward (See Fig. 2.4).

Wall Squatting Qigong

2. Start standing in front of the wall 18 cm or more away. Eventually you can move closer to the wall. Place both hands on the sides, the tips of the fingers touch the thigh bones.

Wall Squat Qigong
Fig. 2.5 Squatting using a wall. - 34 -

3. Slowly drop down from the groin, like you are sitting down; drop till you can't go any further, and lightly bend the knees. If you bend too much your knees will hit the wall.

Olympic Squat Open Groin
Fig. 2.6 Squatting using the wall in front of you. - 35 -

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  • Malissa Armstrong
    Why do you not bend forward in squats for tai chi?
    2 years ago

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