Posture
Correct posture for the Qi Gong sequence should always be given in person, however for a quick introduction we’ll focus on the three bows. I’ve found this approach quite useful as it focuses more on feel.
The Three Bows
You may also find this concept referred to as the 5 bows, in this version the 5 bows are the legs, the arms and the spine. In the three bow version the legs are counted as one not two and the same applies for the arms.
To use the three bows first stand with your feet roughly shoulder width apart. For this exercise foot placement is important, we tend to stand with the inside edge of the feet pointing straight ahead, instead we make the outside edge of the feet straight and pointing forward. This positioning may feel a little strange at first, however over time you’ll see how this slight alteration allows the weight to drop more easily into the earth. Now the feet are correct relax the body, slightly bending the knees so they aren’t locked.
Step 1
The first place we’ll start is the spine, I want you to imagine a cord is pulling on the top of your head. The point the chord attaches is not directly on top of the head its actually back about 1 to 2 inches behind this point. You’ll know you have the right point as it will also make you drop your chin just slightly. Once we feel this we can then start relaxing through the spine, from the top of the head all the way down to the tail bone. Feel the spine drop and stretch. Allow the spine to hang down, As your awareness reaches the tail bone allow it to tuck under slightly as you would if you were sitting on a high stool.
Now the first bow is in position. Remember the stretch through the bow is very gentle, its a relaxed stretch not a forced stretch, remember gradually, gradually.
Step 2
Now we move to the arms, for this bow we’ll place the arms out directly in front of the body as if hugging a tree. This arm position is traditionally used throughout the internal arts and is perfect for feeling and connecting the bows. With the spine still relaxed and stretched place the arms as if holding a beach ball in front of the chest. Try to keep the shoulders down and relaxed, then feel the tips of the middle fingers, from here imagine a bow running from the tips around the outside of the arm to the base of the neck. This is the second bow, again remember the stretch is gentle. Have the intention not only to gently stretch but also to open and release. The stretch we are looking for is done with awareness, we feel the bow and through feeling it we gently stretch it. The stretch itself should produce increased relaxation and so is not purely physical the awareness must also be involved. I heard that Master T T Liang was fond of saying, “Imagination becomes reality”. this is an excellent piece of advice for this exercise not only feel the stretch but imagine the stretch, imagine the bow extending from one finger to the other. The two key words would feel and imagine.
Step 3
Now we come to the legs for this bow feel the feet firmly on the floor and then move your awareness to the outside of the foot towards the little toe. From here imagine a bow extending from the little toes all the way up to the lower back. To feel the connection here you may need to bend your knees, you should start to feel a roundedness stretching along the bow. You may notice how the position of the feet that was mentioned earlier helps in this process.
Once we feel this we now have all three bows in place, from here make sure the the arm and leg bows are connected to the spine. This is all a matter of feel and remember it is a process, overtime once tension begins to relax you will find the body posture changes. What’s important is that we create a posture the body can relax into without collapsing, it should feel structurally strong but also very relaxing. This posture allows us to embody the properties of Fang Song, relaxed, open and hanging. Hanging deserves a little mention before we move on, this implies a force going downward and overtime this is what we’ll feel, the soft tissue of the body will slowly relax and the feeling it produces will be a movement downward, almost like water pouring through the body. So when practicing relax and open but don’t forget to hang on the stable structure we’ve created.
Step 4
Now the three bows are in place we can add in the breath style previously mentioned.
I’d recommend to practice this exercise initially between 1 to 5 minutes depending on your physical capabilities. Although overtime this exercise will create a very relaxed body and mind at first it will also highlight tension. This is what the Taoists term “eating bitter” the hard work before we get the positive result. As you hold the posture and relax you’ll find any areas of tension begin to make themselves known, when they arise we relax into them, we breath and relax. This is a gradual process but is very worthwhile. Even after a short time of practice you’ll notice your body feels more open and relaxed. When this deep and rooted relaxation is then applied to the Qi Gong form it begins to take on a whole new life.