| Feature Article
Good Posture - Essential to Qigong
–
Chief Instructor Brett Wagland
Recently, traditional Chinese medical
practitioner and Qigong expert, Chang Fei Wang, conducted a workshop on
Qigong and Tai Chi. He said that the first thing he looks for when
teaching Qigong is good posture. If you are leaning backwards or
forwards, it will be impossible for you to advance to a higher level of
Qigong. It is difficult to understand relaxation if you fail to grasp
the meaning of good posture.
Students comment on the discomfort they
feel when they are in the Embracing the Tree posture. Many students do
not realise at first that this Quiet Standing posture is designed to
train the skeletal system, nervous system, the muscles and connective
tissues.
The initial feelings of discomfort are caused by the weaknesses of the
body. The following are some of the more common problem areas
experienced by students
Soreness in the
Shoulders
When embracing the tree, our arms are held at chest height as
if embracing a ball. It is important to use only
minimum strength to maintain this position. As your muscles relax, you
may feel soreness in the joints of the shoulders. The aches in the shou lders
are mainly due to residual tension and the use of too much force in
holding the tree. With practice,
the soreness will ease and you will experience a soft yet full sensation
in your arms and shoulders.
This particular shape is designed to improve circulation around the
joints and relax and strengthen the upper body, especially the
shoulders. Eventually, your centre of gravity will sink to the lower
body.
Soreness in the Lower Back
This is usually due to an exaggerated sway of the lumbar curve. This can
be corrected by relaxing the waist area and gently bending forwards from
the waist until you are no longer leaning back. When your spine is
straight, the weight of the upper body will fall and rest in the legs
and eventually the soles of the feet. It is best to check this
adjustment with your instructor to ensure that you understand and feel
what it means to be standing straight.
Most people have suffered some damage or weakness to the
lower back, so it is important to practise the Quiet Standing correctly
and regularly. You will gradually strengthen this part of the body.
Remember that it takes time!
Heavy or Sore Feet
As you become more accustomed to the posture, you will experience a
sinking of the body weight to your feet. At first, you will feel
discomfort in your feet due to the extra weight. They will feel hot and
heavy as if you are sinking into the ground. This is a good sign. It
means that you are beginning to relax and experience the full weight of
your body. As with any new exercise, you will feel a little awkward.
Gradually, your body will adapt and you will then feel comfortable and
at ease.
Busy Mind – Difficult to Settle
Good posture is a great help in calming the mind. Be aware of your
posture when doing the Quiet Standing. Practise regularly. Don’t force
your mind – let things happen. Be patient and consistent. Choose a right
time and place that is conducive to the practice. Don’t try to stop all
the thoughts and don’t engage with them. Let the thoughts flow
naturally. As soon as you are aware of a thought, bring your mind to the
Dan Tian in the abdomen. As long as you remember to practise this act of
mindfulness, you will gradually find your awareness staying at the Dan
Tian longer and longer, with fewer interruptions from passing thoughts.
All you are doing is practising mindfulness and your mind-body will take
care of the rest.
In learning Qigong, calming the mind can be one of the most challenging
tasks. It is important to practise regularly – don’t worry about the
result. Just go with it. Something is always happening, even if you are
not aware of it. Keep practising and enjoy the benefits. Eventually,
your mind will stay at one point and you will feel where your Dan Tian
is.
I wish you all much perseverance in cultivating the Quiet Standing. The
benefits are immense – so simple and yet so profound. One day, you will
feel that it is a most enjoyable activity and you’ll miss it if you
don’t practise each day. Yes, I know, it’s hard to believe at first, but
it is something to look forward to!
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