How To Begin Practice

Disclaimer: I am not a teacher, nor have I had a teacher, nor do I think I am an expert. I have practiced for 2.5 years so I know enough to give pointers on how to get started.

The simplest position is with arms relaxed and hands by your side but not touching. This position is called and is also the starting position for tai chi. The advantage is that the arms and shoulders are not as stressed. Does not matter if you can only hold the pose for 30 seconds. Form is not important at first. Practice a few times a day until you can hold it for 5 minutes. Then do it once or twice a day for 5 minutes, paying more attention to form:

Feet hip width apart. Knees slightly bent but not so much that you cannot see your toes. Back straight. Shoulders slightly rounded. Neck straight. Chin slightly tucked. Breathe through the nose with the tip of the tongue resting where the front teeth meet the palate. Belly expands as you inhale and deflates as you exhale. Do not strain.

Expect some tension, stiffness, soreness, discomfort in your legs at first. Your legs will gradually strengthen and gain flexibility. As they do you can increase the time from 5 minutes to 6,7,..up to 15.

You might also have discomfort in your hands, arms, or shoulders. Focus on the sore spot. Try to relax it without moving it, or with minimal movement. Again, tension and strain are to be avoided.

After a month or two of this pose, once or twice a day for 15 minutes, your legs and back should be strong and stable. The next consideration is mental focus on the pose and its internal effects. It is okay to listen to music and to let thoughts come to mind, but the primary focus should be on form.

I recommend the two books previously mentioned - The Way Of Energy by Lam Kam Chuen and especially Inside Zhan Zhuang by Mark Cohen. Cohen's book has detailed pointers on the wu chi pose, with many photos. There are YouTube videos as well.

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