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Posture

April 15, 2012

Qigong and meditation may be practiced sitting or standing.  Correct posture is necessary for proper chi flow.  The body should be comfortable and relaxed so that there is a slight bend in all the joints.  No part of the body is ever tight or tensed.

Standing:

  1. Stand upright with feet parallel and shoulder width apart.
  2. Very slightly bend the knees.  Knees face the tips of the feet.
  3. Slightly tuck the hips.
  4. Back is straight, but not stiff.
  5. Shoulders are relaxed.
  6. Chest slightly concave. (This opens the back.)
  7. Leave a little space (enough to hold an egg) between your arms and body.  Arms at sides in slight arc with palms facing each other.
  8. Chin is slightly tucked
  9. Imagine a silver thread from the top of the head pulling up very gently.

With the chin and hips tucked, and the head pulled very slightly upward, the spine straightens.

Sitting on a chair:

  1. Sit on the edge of the chair.
  2. Feet are flat on the floor – parallel and shoulder width apart.
  3. Knees bent at 90 degrees so upper and lower legs form right angles.
  4. Make sure spine is straight, but not stiff. Do not lean forward or back (may use a cushion to support the lower back)
  5. Slightly tuck your chin so the back of your head is straight.
  6. Relax the shoulders.
  7. Leave a little space (enough to hold an egg) between your arms and body. Arms form circle w/ hands resting in meditation mudra in front of lower Dan Tian.

Sitting on a the floor:

  1. Sit on a cushion (2-3″ high) cross-legged, or in full or half lotus.
  2. Make sure spine is straight, but not stiff. Do not lean forward or back.
  3. Slightly tuck your chin so the back of your head is straight.
  4. Relax the shoulders.
  5. Leave a little space (enough to hold an egg) between your arms and body. Arms form a circle w/ hands resting in meditation mudra in front of lower Dan Tian.

(above instructions derived from the Sifu Cheung’s instruction manual)

Remember the smile . . . If you think of anything, simply desire the BEST POSSIBLE OUTCOME.  Stay in this mode as long as you like.  The relaxed state will help give you a fresh perspective and the strength to tackle challenges.  It will become a haven from the stress of the day.

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