Practicing standing post

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Standing post is the best method of Zhan zhuang and it constitutes also the basic exercise of Dachengquan.

Standing posts include Healing post and Combat post. All postures in Healing posts require the right adjustment of physical effort for each practitioner: upper body's weight on lower limbs. This adjustment is achieved by setting the bending angle (knees) and the height of both hands.

Combat post is a side version of rest/regeneration standing post, as a result there is less weight on front leg and more on rear leg, front/rear distribution can start with 40/60 and progressively changes into 30/70. But in Landing dragon post this distribution is inverted. Due to the asymmetry of weight distribution, this type of post is not recommended for beginners.

Healing post is based on a perfectly symmetric distribution of weight on both legs which are generally shoulder width apart, both knees slightly bending as like kneeling down, arms placed relatively low as to be at a bearable level for practitioner under medical treatment. Slightly lift both hands, center of palm facing in as to hold an object, or facing out as to support/push something. Hand level should not exceed eyebrows, not be lower than navel. They should not be separated from front for more than 30 cm but in the same time they should not be in contact with your body. Adjust hands/body distance according to these extreme positions, especially the alignment of shoulder and chest in order to avoid any oppressive effect on the respiratory function of lungs. You can set up knee bending angle at the limit of bearable pain during your practice.

The objectives are: relaxation of shoulders, chest and back, free breathing, chest released, mental clarity and whole body very comfortable.

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 practice during each session then gradually increase to 20, 30, 40 minutes up to a maximum time of one hour. In the first one or two weeks, your shoulders, knees, legs, all joints, waist, back, etc.may reveal some different reactions of tiredness or pain which should progressively disappear after two or three weeks of daily training. There are principally 24 forms in standing posts which can be divided in three groups: Assisted standing post, Basic standing post, Four limbs standing post.

III.3.1 Assisted standing posts

Assisted standing post requires less amount of physical effort than Basic standing post as their bending angle are relatively small or they can reduce physical effort with the aid of external supports: such as wall, armchair, back chair, or any other object. Practitioners with weaker body can first chose it as preparative standing exercise before starting Basic standing post. In the sixth form, Straighten back left/right side, the main interest is to reduce the physical effort on one side, allowing it to rest for a moment and after change to alternate position to proceed on your exercise.

In fact all forms of Assisted standing posts can usefully selected and combined in Healing posts.

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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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