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Energy exercises (Qigong) II

energy exercises qigong


"The seemingly simple act of standing still can become a challenge over a few moments. Thirty seconds may feel like an eternity, and five minutes can seem like torture."
This insight comes from a book, but it's also my own experience. Standing still means being thoughtless, tuning into your body (focus within, not outside). In simpler terms, it involves listening to your body, but in a unique way. Trust me; initially, it was a shock to me. I couldn't clear my thoughts; something was always playing in my head. Capturing focus was difficult. But it gets easier with time.
"These bodily reactions are evidence of constant tension in your nervous system, indicating the need for this exercise. Zhan Zhuang (group of exercises, named after their creator) began warning us of unusual energy paths in the body. Simultaneously, this becomes a moment of profound rest in your day. Essentially, when properly applied, this starting position becomes the key to unlocking your internal energy store."
"Stand with your feet shoulder-width apart, knees slightly bent. Gaze forward and slightly down (imagining a point 2-3 metres away on the floor). Lower your chin a bit, reducing any tension in the neck. Let your hands hang freely. Relax your shoulders, elbows, hips, and abdomen. Allow the tail of your spine to unfold, preventing protrusion in your abdomen or its back."
Imagine being a puppet on a string. The string holding you upright extends from your spine, aligning with the tops of your ears, reaching out of your head, and attaching to the ceiling/sky. This string is holding you, allowing you to relax. Relaxation flows from your head through your neck, into your shoulders, arms, chest, and waist.
"Breathe lightly and effortlessly through your nose, keeping your mouth closed but not tightly pressed. Avoid teeth grinding. If saliva forms, swallow it. Exhale completely, allowing your chest to fall. This position is optimal.
Keep your fingers relaxed, slightly bent, and apart."
The goal is to relax in this position and maintain light abdominal breathing. For more detailed information on breathing, refer to a previous post. Consider revisiting the text several times, especially after the exercise, to enhance your understanding of specific elements.


"This position forms the basis for many advanced exercises as it quickens the internal circulation of energy from your legs, throughout your body, to your arms and head. Try to hold this position for 5 minutes (initially, this is only for practice; thereafter, follow rules 1, 2, and 3). You might experience significant pain from tension in the shoulders, arms, and knees. This results partly from muscle fatigue and partly from the nervous system's reaction. Be patient - nothing you're doing is harmful. You're returning to your original state of mind. Your journey demands discipline and perseverance."
Different from the preceding position, you need to lower yourself a bit more. The arms should be slightly raised, positioned as if holding a large balloon or a Pilates ball. Pay attention to keep the fingers not higher than the shoulders, with palms slightly apart (width of a palm), facing your face. The fingers should also be spaced apart. The centre of gravity in this stance shifts slightly backward, potentially exerting more pressure on the heels. To ease into this position, engage the power of your mind again. Visualise yourself in a pool, resting on various air mattresses or pool balls - it works effectively if you allow it.
“Balloons are integral to this remarkable system. Visualise them clearly in your head. Holding the balloon in your hands helps release any pressure squeezing your chest and abdomen. By maintaining this position, you enhance your physical and mental endurance. Gradually, you'll sense a carefully balanced strength and an increased demand for the energy directly entering your body and bloodstream. Other imaginary balloons serve as potent relaxation aids; learn to sink into them."
This exercise is potent. Having used it many times myself, I've often been surprised. After spending some time in this position, you'll begin to feel a "current" flowing between your palms - a remarkable exercise, especially beneficial for autoimmune patients.