POSTURES

Zhineng Qigong practice demands proper postures in order that qi flow is smooth and benefits of the practice are realized. The postures summarized below are necessary at start of the practice and when creating a qi field:

1. Head and Neck

   	Head upright, chin tucked in, and whole head and neck relaxed
   	Enable qi flow to brain and keep body in good balance

   	First fix vision to a point in the horizon then connect this point to the center of the head. Pull vision into center of the head and lightly close the eyes www.zn315.COM 智能气功网站
   	Proper closure of eyes enable mind to calm down

   	Curl tongue so that tip lightly touches upper palate and close mouth with the teeth touching lightly. Adopt a smiling expression (lift up end of lips)
   	Tongue connects the renmai and dumai meridians while keeping the body in good balance

   	Breath out and relax the triangular area between the nipples and the base of the throat slightly inward. Straighten the backbone by pulling up with the crown of the head while relaxing the arms and shoulders downwards
   	Enable proper circulation of blood and qi inside our body

   Lift up the shoulder joints slightly, relax the joints and drop shoulders and arms down naturally. Keep upper arms 2-3 cm from the body with a free space under the armpits

   Relax the elbows, let the arms bend naturally

   	Cup the palms as if holding a ball of qi and separate the fingers naturally
   	Allow qi to flow freely in the upper limbs

   	Straighten the backbone naturally, lift up the shoulders gently and relax them downward lightly while relaxing the waist
   	Waist is where the qi accumulates and is an important support for the whole body

   	Relax both the hip joint and the pelvic joints
   	Allow lower limps to move freely and increase capacity of lower dantian

   	Pull in the abdomen gently, keep the waist straight
   	Help to draw qi into the dantian

   	Relax the coccyx, then gently flex to the front
   	The coccyx is the starting point of the dumai, relaxing it will facilitate qi to rise upward and simultaneously relax the waist

   	Pull up the huiyin while relaxing the pelvis, buttocks and coccyx
   	Prevent qi from leaving through the anus and urinary tract

   	Bend knees slightly to the front, fold knees slightly towards the middle
   	Helps in relaxing the buttocks and centralizing the strength of the lower limbs

   	Feet flatly on the floor with body weight evenly distributed on both feet but more towards the insteps
   	Qi would be able to move down to the feet to merge with the qi of the earth and circulate freely

2. Eyes

3. Tongue

4. Thorax

5. Shoulders

6. Elbows

7. Wrist, palms and fingers

8. Waist

9. Pelvis

10. Abdomen

11. Coccyx

12. Groin

13. Knees

14. Feet