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Qigong Standing Pose

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站桩 Zhàn Zhuāng

The standing exercises are supposed to relax and help you 'accumulate Qi'. Qi or "chi" is associated with "breath" and "air" and, of course, these are two things that are vital to living. Air is an energy, will wax and wane throughout the body as a person's health status changes.

Stand with feet shoulder width apart:

  • Let your fingers be extended, with space between them, Palms face the Dan Tian like holding a Ball in front of Dan Tian.
  • Elbows be slightly lifted, so your armpits feel hollow.
  • Relax the whole body.
  • Slightly tuck in the chin, Gaze straight forward.
  • Slightly Bend both knees.
  • Clear the mind.

Take a couple of deep inhales and complete exhalations. As you do this, make whatever small adjustments you need to in your stance, so that it feels comfortable. Imagine that you are a mountain, or an ancient redwood - something profoundly stable and serene. Now let your breath return to its natural rhythm, and come to a place of stillness in your physical body. Focus your soft gaze gently in front of you, while maintaining a light awareness of the space of the dantian - and settle into doing nothing!

Hold this position for 5 to 15 minutes or take about 90 breaths.

Updated On: 16.12.26