Postures

Zhineng Qigong practice demands proper postures in order that qi flow is smooth and benefits of the practice are realized. The postures summarized below are necessary at start of the practice and when creating a qi field:

  1. Head and Neck
    • Head upright, chin tucked in, and whole head and neck relaxed
    • Enable qi flow to brain and keep body in good balance
  2. Eyes
    • First fix vision to a point in the horizon then connect this point to the center of the head. Pull vision into center of the head and lightly close the eyes
    • Proper closure of eyes enable mind to calm down
  3. Tongue
    • Curl tongue so that tip lightly touches upper palate and close mouth with the teeth touching lightly. Adopt a smiling expression (lift up end of lips)
    • Tongue connects the renmai and dumai meridians while keeping the body in good balance
  4. Thorax
    • Breath out and relax the triangular area between the nipples and the base of the throat slightly inward. Straighten the backbone by pulling up with the crown of the head while relaxing the arms and shoulders downwards
    • Enable proper circulation of blood and qi inside our body
  5. Shoulders
    • Lift up the shoulder joints slightly, relax the joints and drop shoulders and arms down naturally. Keep upper arms 2-3cm from the body with a free space under the armpits
  6. Elbows
    • Relax the elbows, let the arms bend naturally
  7. Wrist, palms and fingers
    • Cup the palms as if holding a ball of qi and separate the fingers naturally
    • Allow qi to flow freely in the upper limbs
  8. Waist
    • Straighten the backbone naturally, lift up the shoulders gently and relax them downward lightly while relaxing the waist
    • Waist is where the qi accumulates and is an important support for the whole body
  9. Pelvis
    • Relax both the hip joint and the pelvic joints
    • Allow lower limps to move freely and increase capacity of lower dantian
  10. Abdomen
    • Pull in the abdomen gently, keep the waist straight
    • Help to draw qi into the dantian
  11. Coccyx
    • Relax the coccyx, then gently flex to the front
    • The coccyx is the starting point of the dumai, relaxing it will facilitate qi to rise upward and simultaneously relax the waist
  12. Groin
    • Pull up the huiyin while relaxing the pelvis, buttocks and coccyx
    • Prevent qi from leaving through the anus and urinary tract
  13. Knees
    • Bend knees slightly to the front, fold knees slightly towards the middle
    • Helps in relaxing the buttocks and centralizing the strength of the lower limbs
  14. Feet
    • Feet flatly on the floor with body weight evenly distributed on both feet but more towards the insteps
    • Qi would be able to move down to the feet to merge with the qi of the earth and circulate freely