Standing Postures & Meditation Positions

Correct meditation positions, body postures and body poses are important for unimpeded chi circulation. Observe the following steps to align all standing meditation postures and ensure smooth, uninterrupted flow and circulation.

Standing body postures include both still and dynamic forms. Still forms such as Zhan Zhuang (Standing Like a Tree) and Rooting Qigong do not require movement of limbs or trunk. Dynamic forms include tai chi forms, 18 Postures of Tai Chi Qigong, Eight Pieces of Brocade and other moving forms that require movement of limbs and/or trunk.

Whether you are practicing still or dynamic chi kung/qigong meditation, you should follow the following steps for correct body postures:

1. Except for the empty stance and one legged stances, you should stand on flat feet, shoulder-width apart with the body weight spread evenly balanced on both feet. (For more details on proper stances, see Horse Stance and Bow Stance).
2. Tuck your tailbone in to straighten out the back. Your knees should be bent to allow circulation of blood and vital chi energy, and to help keep the vertebrae straight and upright.If done properly, your kua should be indented, and the back of your buttocks and thighs should be very relaxed and shake like jelly when you pat them. (See Horse Stance for further details).)
3. Straighten the vertebrae: since the chi flows up the spine, it is important to maintain a straight meditation posture to ensure clear unobstructed pathways for the chi to travel.
4. Drop the chest and shoulders. By dropping the shoulders and slightly caving in the chest, you ensure that all tension is released. A relaxed thoracic cavity will also ensure better circulation of vital chi energy.
5. Align the head with the rest of your meditation posture by slightly pulling in the chin toward the chest.
6. Gently press your lips together and place the tongue against the upper palate just before the ridge of your upper teeth in a natural resting position. This forms a bridge for the chi to circulate from the top of the head down toward the torso.

When you have observed all of these steps, your body posture and meditation position should be optimally aligned for the chi energy to flow. Follow these steps for all standing body poses — both still and dynamic qigong meditation forms.