Tiyler Durden wrote:
I was just wondering what the "standing 3-circle chi-gong" is exactly??
Its a bit hard to describe in words, but I'll give it a shot, look here: www.taijiworld.com
for videos and a better description.
You basically just assume a certain posture and breath with your abdomen while maintaining this posture for 15 minutes.
Head is inline with the spine and chin is slightly tucked in
Back is straight and 90 degrees to the ground, not leaning forward or back
Hips are tucked under to remove natural S curve of spine and keep it straight.
Knees are bent to just over the big toes
Feet are shoulder-width apart and parallell to each other
Toes are pulled under very gently (enough to cause a hollow under the sole of the foot)
Shoulders must be relaxed, arms out in front with elbows curved out and bent slightly and hands open but relaxed with palms facing slightly inwards (as if hugging a tree or pillar)
Maintain this posture for 10 minutes, then after 10 minutes, slowly drop your arms so that your hands are roughly infront of your hara for the next 5 minutes. Slowly straighten up and gently start moving after this.
Things to look out for, include shaking and sweating and ofcourse very sore, very tired thigh muscles. Enjoy!