Signs Of Practice

First Level If you are beginning this practice for the first time, or have only been practicing Zhan Zhuang for a year or less, you should develop a daily routine. Your daily framework is shown in the chart below. Start with the three warm-up exercises, stand in Wu Chi, then practice one of the foundation postures. Build up to 15 minutes without moving and close by Sealing your Energy.

FRAMEWORK EXERCISE PAGE NUMBERS/DURATION

WARM-UPS Relaxing the Shoulders 11 30 circles

Rotating the Hips

11

30 each way

Strengthening the Knees

11

30 each way

Wu Chi

26-27

5 mins up to 15 mins

FOUNDATION

Holding the Belly

13

5 mins up to 15 mins

POSTURES

Holding the Ball

13

5 mins up to 15 mins

Extending to the Sides

14

5 mins up to 15 mins

Opening Outwards

14

5 mins up to 15 mins

CLOSING PRACTICE Wu Chi 26-27 2 to 5 mins

Sealing your Energy 15 2 to 5 mins

CIRCLE OF

Second Level If you have reached the point in your practice where you can stand for 15 minutes in each of the foundation postures, experiment with the next level shown in the chart below. The framework for this level is the warm-ups with new additions, standing in Wu Chi and the postures shown in Part One (gradually going lower in each posture). You always close by standing in Wu Chi and Sealing your Energy.

FRAMEWORK EXERCISE PAGE NUMBER/DURATION

WARM-UPS

Relaxing the Shoulders

11

30 circles

Rotating the Hips

11

30 each way

Strengthening the Knees

11

30 each way

NEWWARM-UPS

Opening the Inner Gate

20-21

10 up to 30

Arm Circles

22-23

10 up to 30

Knees Up

24-25

10 up to 30

Wu Chi

26-27

5 mins up to 20 mins

PARTONEPOSTURES The Great Circle

28-29

go deeper; stay longer

Double Spirals

30-31

go deeper; stay longer

On Guard

36-37

go deeper; stay longer

Dragon Mouth

38-39

go deeper; stay longer

Healing Properties Of Tai Chi

Healing Properties Of Tai Chi

The Publisher has strived to be as accurate and complete as possible in the creation of this report, notwithstanding the fact that he does not warrant or represent at any time that the contents within are accurate due to the rapidly changing nature of the Internet.

Get My Free Ebook


Post a comment