Qigong Back Exercise:
The Empty Stance
Another simple back exercise is the qigong empty stance. A few minutes of this stance can help relieve chronic backpain and other back problems. Xu bu or empty stance is another basic qigong/chi kung stance that when practiced regularly will help realign vertebrae and remedy back problems.
Most common to the practice of tai chi chuan, Xubu or Empty Stance is also known as the cat stance. It requires most of the weight to be transferred onto one leg, with the other foot resting lightly on the floor for support or in readiness to raise for a kick or a leg block.
Follow these basic steps for the qigong (a.k.a chi kung) empty stance: 
- Bend both knees even when legs are fully extended.
- Indent the kua, the crease that divides waist and legs at the groin
- Keep the vertebrae straight, tailbone slightly tucked in. The trick to aligning your vertebrae properly is to visualize your head hanging from a piece of string from above and the rest of your torso sinking down.
- Pull the chin in slightly to align your head with the rest of your vertebrae.
- The toes of one foot should be pointing 45 degrees away from the toes of the other foot.
- Let almost the entire weight fall on one leg as the other leg supports its position mainly on the toes with the heel drawn up away from the floor.
Sometimes the empty stance is practiced with other hand/arm movements or positions as depicted in the image above. Otherwise, your arms can hang loosely at your sides.
Practice this simple back exercise for five minutes at a time upwards to half an hour in standing qigong meditation. When done properly, just a few minutes every day should relieve your chronic backpain and keep most back problems at bay.
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