The Three Key Elements of Qigong

The Regulation of Body in Qigong (Postures)It is essential to assume suitable postures in qigong dirigation. Correct postures are the preconditions to guarantee smooth respiration and induce mental relaxation and tranquilization. The theory that "if the postures are not correct, the flow of qi can not be smooth; if the mind is not concentrated, qi will be in disorder" shows the importance of the regulation of body. The postures commonly assumed are as follows:
1. Plain Sitting PostureSit up straight on a square stool, with the trunk and thighs, thighs and shanks in an angle of 90° respectively at the suitable height, the knees separated shoulder-width apart, the feet firmly placed on the floor, the hands naturally placed on the knees or thighs, the lower jaw slightly drawn in, the shoulders relaxed and the chest slightly drawn in, the mouth and eyes slightly closed, the tip of the tongue raised against the hard palate and a smile on the face.
2. Free Knee-Crossing PostureSit up straight on a wood bed with the legs crossed in the shape of the Chinese word "".(eight), sitting naturally with the legs crossed, the hands placed on the knees or with the fingers interlocked before the lower abdomen, palms facing upward. The postures of the upper part of the body, head and upper limbs are the same as in Plain Sitting Posture.
3. Supine Lying PostureLie on the back on a wood bed with the upper part of the body cushioned slightly higher presenting a sloping position, with the legs straightly stretched, the hands placed against the sides of both legs or on the lower abdomen with one palm over the other (palms facing downward). The requirements of the head are the same as in Plain Sitting Posture.
4. Standing PostureTake the Tri-round-style Standing Stump for an example. Stand with the feet parallel to each other 3-4 foot-widths apart (the space can be regulated in accordance with the height of the stance), head and neck right straight, the lower jaw slightly drawn in, the chest slightly drawn in and back erect, the hip relaxed and knees bent, the eyes looking straight ahead or slightly closed; the arms presenting an embracing gesture with the five fingers of each hand naturally separated and lightly bent as if holding a ball, the fingertips of one hand pointing at those of the other, about 30cm apart, palms facing inward; the mouth naturally closed, the tongue tip raised against the hard and a smile on the face.
5. Walking PostureStand still for 2-3minutes, then left foot takes a step forward first, with the heel touching the ground first, the upper part of the body and the hands swinging to the right, inhale through the nose and exhale through the mouth; when the left foot fully touches the ground, take the right foot one step forward with the heel touching the ground first, the upper of he body and the arms swinging to the left, inhale through the nose and exhale through the mouth. Walk forward step by step as described above and end the exercise after walking for about half an hour.
Source: Modern Researches on Qigong
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