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Daily Workout - First Thing In The Morning

Before getting out of bed I do zhan zhuang while lying on my back with my legs straight out. I place my right hand over my navel and left hand on top of my right. I relax and breath slowly, zhan zhuang style (tongue behind front teeth, belly inflates on inhalation, deflates on exhalation). I meditate on my body, checking for stiffness, soreness, etc. I observe whatever sounds and sensations occur. Examples: My breathing. Tingling in the soles of my feet as if they are breathing. Cramps in my calves. Arthritic throb in my right thumb. Congestion in my sinuses. Believe it or not the meditation can result in the sinus congestion clearing or arthritic pain going away. I do not will it away. I just focus on the place and relax it, let the flow, whether imagined or not, reach the spot. It does not always work. The larger purpose of the meditation is to relax and focus. After the zhan zhuang meditation I do leg stretches and self-massage while still lying on my back. First...
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Fu'An Pose

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Fan Shui Pose

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Cheng Bao Pose

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Ti Bao Pose

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GUIDELINES

Quoting from Grandmaster Wang: Time of practice should be adjusted according to patientís situation. Usually people in relatively good condition can start from 10 minutes. If condition is worse, patient can start from 5 minutes. Then time of practice should be prolonged. It can be prolonged gradually (eg. from 5 to 6-7 minutes), or by longer steps (eg. from 10 to 20 minutes). Patient can practice 2- 3 times every day, not more than 5 times. Time of single exercise and frequency of practice should be decided by checking if the feeling of comfortable force and interest donít disappear. Practice shouldnít cause too much burden. The principle is no tiredness. Only this way feeling of comfort in whole body, free blood circulation, cultivating spirit and strengthening body can be achieved. During exercise there can appear feeling of pain, numbness, increased secretion of saliva, yawning, hiccup, fear, pricing or itching, prickling, feeling of warmth, increased sweating and other feelings ...
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MIND ACTIVITY

Quoting from Grandmaster Wang: The main goal of mind activity is focusing spirit, stabilizing an tranquilizing mind. So mind activity is a process of curbing disturbing thoughts, ìuncountable thoughts are returning to oneî, it is entering the state of tranquility. The principle of mind activity is that the imagined objects and situations induce feeling of lightness, relax, comfort, bringing pleasant, happy mood, so you are avoiding tension and worry. Usually below listed forms of mind activity are used. • Relaxation. One method is based on unified, complete experiencing the feeling of relax, by using method of ìas smile, but not smile, as if urinating but not urinatingî. In another method you are experiencing the feeling of relax beginning from head, gradually downward, through neck, shoulders, arms, wrists, palms, chest, waist, abdomen, hips, legs, feet, to the toes. This process of relaxation can be repeated many times. But for a beginner it can be difficult. So a beginner should...
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