Postures of Tai Chi Standing Exercises
(1) Standing Posture
There are many ways to practice standing postures, and their therapeutic application range is relatively wide. People who are new to practicing Qigong can do some standing postures as long as they do not have serious physical illness or special circumstances (such as missing limbs, etc.).
1. Lift-and-hug pose: Separate your feet in a figure-eight shape, width and shoulder width, put both feet on the ground with even force, and put all the strength of the whole body behind the soles of the feet. Both knees should be slightly bent, no more than the toes (a little or no bend should depend on the condition). Keep the upper body upright, with semi-circular arms, semi-empty armpits, and open shoulders, so that the mind is open and the posture is upright and empty. The fingers of both hands are facing each other, about three punches apart, located under the navel, with the palms facing upward, like a big balloon, the head is straight or slightly tilted, the eyes are closed or open naturally (mostly used at the beginning of practice), and the mouth is slightly open. Relax your whole body, but be relaxed and unremitting, and maintain the state of smiling but not laughing, and peeing but not peeing.
2. Holding and pressing style: Raise your arms slightly, separate your fingers slightly and bend them diagonally forward, place your hands at the navel, palms downward and outward. It's like holding on to a big balloon floating in the water. Other requirements are the same as the lifting style.
3. Holding posture: Raise your arms to your chest, relax your shoulders, and droop your elbow joints slightly. Keep your hands one foot apart from your chest, separate your fingers, and hold your hands with your palms inward or outwards. Support object shape. Other requirements are the same as those for carrying.
4. Water-splitting pose: Bend your arms slightly and stretch them naturally to the left and right sides. Keep your hands below the navel line, separate your fingers, and palms facing forward as if you are water-splitting. Other requirements are the same as those for lifting.
5. Resting pose:
The first pose: Place your hands behind your back on your waist, or insert your hands into your coat pockets with your thumbs exposed. Other requirements are the same as those of the carrying pose.
The second position: raise both arms, bend both elbows, and rest on a railing equivalent to chest height, with the feet about four fingers apart in front and back. The front feet touch the ground with full palms, and the toes of the back feet touch the ground naturally. The two feet can be rotated from time to time.
The third posture: Lean your hips lightly against the edge of the table, and do the first posture or the lifting posture in the resting posture. Or stand with your feet side by side and lift your heels. Put your hands into your coat pockets, with your thumbs exposed.
Fourth posture: Hold the table or the back of a chair with your left hand, and place your right hand behind your back against your waist. The left foot is in front, with the whole palm on the ground, and the left leg is straight or slightly bent. The right foot is behind, the right leg is naturally slightly bent, the heel is slightly raised, as if walking, or the toe is the axis, turning slowly and naturally, the head is slightly tilted to the left (no more than a fist), the whole body The weight is mainly placed on the left side, leaving the right side in a relaxed and stretched state. If so, the left and right (hands) and the front and rear (feet) are rotated from time to time.
(2) Sitting pose
Generally suitable for patients whose condition is serious but whose body has a certain ability to bear it (such as severe arthritis that is temporarily unsuitable for standing pose), and Patients with missing limbs. In addition, it can also be used as an auxiliary exercise method mainly for standing exercises.
1. Stand beside the seat, body upright, eyes closed, mouth slightly open. The feet should be parallel or splayed apart (about four fists apart), the soles of the feet and heels are both on the ground, the knees should be bent at about ninety degrees, the hands should be placed on the roots of the thighs, the fingers should be pointed diagonally forward, the arms should be semi-circular, the armpits should be semi-empty, and the whole body should be relaxed.
2. Put your feet back and lift your heels off the ground, making a figure eight. Bend your knees at 40 to 50 degrees, place your hands on the top of your thighs or lift your arms about a foot in front of your chest, separate your fingers, point your fingertips diagonally forward, and hold your palms inwards like a hug or palms outward like a support. . Other requirements are the same as those of Yiyi.
3. Stretch your legs forward, bend your knees slightly, hook your toes, and place your heels on the ground or slightly off the ground. Place your hands on the roots of your thighs, or lift your arms to about one foot in front of your chest for a hug. Object shape. Other requirements are the same as those of Yiyi.
(3) Lying style
It is generally suitable for patients who are seriously ill or who are not suitable for getting up. In addition, it can also be used as an auxiliary exercise for standing or sitting exercises. Law.
1. Lie on your back, eyes closed, mouth slightly open, legs straight apart (no more than shoulder width), or knees slightly bent, heels on the bed, hands on the lower abdomen, elbows on the bed , slightly weak armpit. Relax your whole body.
2. Place your hands on both sides of the body, palms down or up, with your elbows on the bed and your armpits slightly weak. Other requirements are the same as those of Yiyi.
3. Raise your arms to your chest like a hug, with your elbows on the bed and your knees slightly bent. Other requirements are the same as those of Yiyi.
4. Place your hands on both sides of the body, or raise your arms to your chest like a hug, keep your legs straight and slightly apart, and extend your toes forward (that is, press down on your feet) or slightly bend your knees. Toe hook back. Other requirements are the same as those of Yiyi.
(4) Walking pose
For general patients, it is mostly used as an auxiliary exercise, but for liver patients, it is often used together with standing poses in the early stage of practice.
1. Put your hands in your jacket pockets, expose your thumbs, bend your legs slightly, relax your shoulders backwards, half-empty armpits, and lean back lazily. Close your eyes and concentrate until your whole body feels relaxed. When you feel comfortable, start to move one foot forward lazily (a punch or so). When you step out with your left leg, naturally tilt your head to the right, stretching up and down in an oblique manner. If you move forward alternately with your left and right feet, it's like walking through mud.
2. Put your hands behind your back or stretch to both sides of your body naturally. Other requirements are the same as in the first form.
(5) Half-volt posture
Generally, it has good effects on patients with digestive system diseases, and can be used as a simple or auxiliary exercise.
1. Put your hands on the back of the chair, or put your elbows on the table, close your eyes, bend your left leg slightly in front, and stand upright naturally behind your right leg, lean back on your buttocks, and relax your abdomen. The head can be rotated to the left and right, and the legs can be used alternately.
2. Keep your feet parallel and apart, knees slightly bent or upright. Other requirements are the same as in Form 1.
3. Stack the quilt on the edge of the bed, with your feet parallel and apart, or stand on the edge of the bed with one foot slightly forward, with your arms spread out in a semicircle to support the quilt, your hands half-clenched, and your lower forehead resting naturally on the bed. In terms of boxing, other requirements are the same as Yi Shi.
Sourced from the Internet for reference~
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