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location: Frist page Theory & Efficacy The Role of Stances in Health Qigong·Ba Duan Jin Practice (Ⅰ)
2018-07-26
The Role of Stances in Health Qigong·Ba Duan Jin Practice (Ⅰ)


Bao Qi Stance is an important link between the transitional movements of Health Qigong•Ba Duan Jin. In many transitional movements of Health Qigong•Ba Duan Jin, the quality of Bao Qi Stance has a direct effect on the smooth transition between movements and on the presentation of the movement features of Health Qigong•Ba Duan Jin.


To practice Bao Qi Stance: Start with the preparative posture and stand with both feet put together. Lower the hips and bend the right knee to crouch so that the left foot is naturally lifted (Note: The left foot is not lifted on purpose but as a result of the bent right leg). Spread the feet shoulder-width apart towards the left and stand with both feet parallel to each other. First land the tip of your left foot and then gradually set the entire sole. Slowly transfer the gravity center to between the legs simultaneously with the movement and naturally stand on both feet. Rotate the arms inward and then open them sideways at an angle of 45°. Immediately bend knees and pull back the buttocks. Relax the waist and the abdomen. Draw the chest in and straighten the back. Rotate the arms outward and then gather them up towards the abdomen as if embracing something. Lean the back backward and lower the gravity center along a vertical line. Relax the shoulders and lower the elbows. Relax the neck muscles and slightly lift the head as if propping up something. Naturally look downward at the tip of the nose and aim the nose at the navel. Have shoulders work in concert with the hips, the elbows work in concert with the knees, and the hands work in concert with the feet in order to regulate the form. Take soft, even, deep, and long breaths and settle Qi in Dantian in order to regulate the breath. Set the thought between adherence and non-adherence to Dantian and keep it with you all the time in order to regulate the thought. The duration of the stance practice differs from person to person and shall be to the extent that the exerciser feels slightly tired. Avoid being exhausted. Beginners may practice for a duration of about 5 minutest and then gradually extend the duration bit by bit as their skills improve. To do the closing form, close both hands inward and push down. Then slowly straighten the knee joints.


The practice of Bao Qi Stance of Health Qigong·Ba Duan Jin can help the exerciser master the thought, Qi, and form in the movement exercise of Health Qigong·Ba Duan Jin. Below are its detailed effects.


Regulating the Exterior Form


The theory of traditional Chinese medicine says: “When the form is not right, Qi will not move smoothly. When Qi does not move smoothly, the thought will not be at ease. When the thought is not at ease, the spirit will be scattered.” Therefore, the standard exterior form is a basic precondition for the good practice of Health Qigong·Ba Duan Jin. Besides paying attention to the start and end points, angles, and routes of movements, we can also use Bao Qi Stance as a very good method to regulate the exterior form in the practice of  Health Qigong·Ba Duan Jin. This is because the static exercise of Bao Qi Stance can help the exerciser more accurately experience the proprioceptive sensations of the body parts and more accurately control the small joints of the limbs. In addition, Bao Qi Stance plays an important role in enhancing the Qi sensations in various parts of the body. Ancient people said: “One stance is worth a thousand exercises.” This shows the important role of stances. Bao Qi Stance helps the exerciser concentrate the thought to various parts of the body in a relatively quiescent state, and constantly enhance such concentration in order to transfer the requirements on different parts to the practice of Health Qigong·Ba Duan Jin. Long-term practice of static stance exercises can remove the rigid forces of the body and achieve a “gentleness amidst rigidity” state. Since the practice of Health Qigong·Ba Duan Jin also has the inherent requirements of “guiding Qi to make it harmonious and leading the body to make it gentle”, rigid forces must be removed with congenital and natural forces in the practice of Health Qigong·Ba Duan Jin. And stances are an effective method to remove rigid forces.

(By Xu Haipeng)
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