Thursday, February 17, 2005

The Practice of Zhuang Gong

Hun Yuan Zhuang:


1. Stand naturally, the hands loosely at the sides. The ears, shoulders, hips, knees, and ankles should all be aligned when viewed from the side.


2. Close the mouth, and place the tip of the tongue on the upper palate behind the teeth. The eyes may be open or closed.


3. Fangsong (relax the mind and body). Mentally repeat the verse ‘weight balanced, mind balanced, listen behind, qi balanced in the dantien”


4. Slowly bend the knees, lowering the center of gravity, and relax the hips.

5. Shift weight to the right leg. Sink down, and lift the left heel, followed by the toes. Step out to shoulder width, with weight still on the right leg. Slowly shift weight back to the center of the body, so it is evenly distributed on both legs.


6. Mentally repeat the verse “weight balanced, mind balanced, listen behind, qi balanced in the dantien”


7. Beginning from the medulla and proceeding downward, relax each vertebrae in the spine, counting to 9 for each vertebrae.

8. Slowly raise the arms to a shoulder height and width position, as if holding a large ball. Depending on one’s fitness, the arms may be held at a greater than shoulder width. As the arms rise, simultaneously sink the hips more. Relax. Keeps wrists and fingers loose and relaxed.


9. Mentally repeat the verse ‘weight balanced, mind balanced, listen behind, qi balanced in the dantien”


10. Assume a posture with the chest concave, shoulders and hips relaxed, the dantien area relaxed, the back straight. When all these requirements are met, your body will feel comfortable.

11. Hold this position for a set period of time. Beginners should work gradually to a time frame of at least 20 minutes.


12. Mentally repeat the verse ‘weight balanced, mind balanced, listen behind, qi balanced in the dantien”


13. Very slowly lower hands to the sides, standing up as they drop, but not completely. Keep the hips relaxed.


14. Allow the qi of the shoulders to flow downward to the hips: the elbow qi to flow downward to the knees: and the qi of the hands to flow downward to the feet.

15. Mentally repeat the verse ‘weight balanced, mind balanced, listen behind, qi balanced in the dantien”. Relax any tense areas in the body.


16. Slowly shift weight to the right leg. Lift heel and then toes of the left foot, and move it inward next to the right foot. Place first toes, then heels on the ground.


17. Mentally repeat the verse ‘weight balanced, mind balanced, listen behind, qi balanced in the dantien”. Count silently to 9.


18. Stand up fully.


19. Relax and slowly open the eyes if they have been closed.

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