Zhaobao Tai Chi  - Standing Exercise

Taichi Standing Exercise

Standing Exercise. The venue can be large or small, as long as it can accommodate you, but it should be flat, quiet, and preferably have green shade, flowing water, and fresh air. The posture of standing exercise should be correct, and from head to toe it should be naturally relaxed and coordinated as a whole.

Specific methods:
Empty neck and top strength (straighten the neck, and the center of the neck feels like a line passing through the Baihui point and pulling it up. Ordinary people’s necks are used to leaning forward, and the way to straighten them is to lean the neck slightly back and retract the lower jaw slightly);
Look straight ahead, and do not pay attention to the observation of external objects;
Tap the teeth slightly; roll the tip of the tongue lightly upward to lick the upper tooth root, and the upper and lower lips will naturally close;
Sink the elbows and relax the shoulders (sinking the elbows is natural, as long as the elbows and shoulders are completely relaxed and not exerting force, you can achieve relaxation and sinking);
Hold the chest and bend the back (Chest not straightened, shoulders slightly pulled forward, back in an arc shape);
Slightly pull in the lower abdomen to make the coccyx straight;
Relax the hips and lift the anus (relax but not collapse, the hips are relaxed and the anus is lifted);
Slightly bend and relax the knees (the pressure on the upper body must be balanced on the knees, without feeling sore);
Feet are shoulder-width apart, forming a not-so-short step, the soles of the feet are empty, the toes are on the ground, and the forefoot and heels must evenly bear the pressure of the body;
Hands are in the shape of palms, with ten fingers slightly open (naturally stretched) and placed slightly to the side of the front of the thighs.
After standing like this, pay attention to the Dantian slightly, as if guarding but not guarding, do not pay too much attention, that is, the state of Qi sinking into the Dantian.

After the standing posture is completed, the joints of the whole body are relaxed, the breathing is natural, and the circulation of Qi and blood is smooth.
If the standing posture is correct, there are 5 kinds of feelings after the posture is completed:

  1. The Baihui acupoint has a feeling of breathing and beating, the feeling of Qi entering and exiting, and the feeling of swirling, like a baby;
  2. Saliva keeps flowing under the tongue. In this case, you can swallow it slowly in several small sips;
  3. There is a slight warmth and air movement in the Dantian;
  4. The qi of the five internal organs flows through the fingertips of both hands;
  5. There seems to be air rushing in the Yongquan acupoint.
    In addition, there are many other subtle and pleasant feelings throughout the body. Otherwise, it must be that the body method and mind are not up to the requirements, or the standing time is too short, and it is less than 10 minutes after the form is completed.

After the standing exercise conforms to the rules, keep a quiet mind and breathe naturally, and you can achieve the effect of whole body balance, yin and yang balance, vitality, and smooth blood circulation.