If you’re working to improve your physical potential, chances are you have a certain set of measures in mind. In his online study “Activity Program Management,” Gary A. Chase, faculty emeritus of Exercise Science at Pacific Lutheran University, lists flexibility, muscular endurance and strength, cardiorespiratory endurance and body composition as health-related fitness factors. Eastern concepts of fitness, however, also consider the abundant flow of chi, or life energy, essential to health. We draw chi from our environment all the time naturally, but certain mind-body techniques can increase the flow and help you feel even better.
Horse Stance
Step 1
Put on supportive, non-skid shoes. Stand with your lower back pressed into a wall.
Step 2
Move your feet so that your heels are 12 to 18 inches away from the wall. Lean forward slightly so your upper back is not touching the wall.
Step 3
Bend your knees, sliding down the wall until your upper legs are almost parallel to the ground.
Step 4
Hold the position. Relax inside as much as possible. If you notice any tension in your core, let it go.
Step 5
Imagine dropping your weight down into the center of the earth. Relax your leg muscles and your feet.
Step 6
Focus your mind on sinking into the floor as you hold the stance. If unrelated thoughts arise, let them go and return your mind to the stance.
Step 7
When you can no longer hold the stance, push your feet into the floor to come back up. Rest for a few minutes and go back into the stance if you wish.
Section 2: Sitting Chi Kung
Step 1
Sit in a straight-backed, hard chair so that both of your feet are flat on the floor. Place your hands on your kneecaps.
Step 2
Straighten your spine. You should feel that you are tilting forward slightly but your spine is straight within itself, from the top of your head to your tailbone.
Step 3
Focus your mind and relax your body. Your point of focus is an arm’s length ahead of your face. Put your mind on this spot, but allow your eyes to relax. If your mind drifts, return it gently to contemplating the invisible spot.
Step 4
Hold the meditation for as long as it’s comfortable. If you feel any sensations of rolling or movement inside, relax and allow the movement to deepen.
Exercising With Chi
Step 1
Begin any exercise that involves using your feet. Cycling, walking, running or weight-bearing exercises that you can do with your feet on the floor are good choices.
Step 2
As you move, relax and focus your mind so that you are thinking only about the movement.
Step 3
With each step or movement, push your foot or feet into the floor, relax, and try to feel your body moving all together as a single unit.
Tips and Warnings
- Trembling and burning sensations in the legs are perfectly normal during the horse stance exercise. Former Green Beret Gary Zukav notes in his book “Soul to Soul: Communications from the Heart” that his first attempts at horse stance made his legs tremble despite his excellent physical condition. Practice horse stance for a minute or two at first, slowly building the duration of the exercise.
- If horse stance hurts your knees, make sure you are not allowing them to collapse inward as you sink into the position. If your knees still hurt, modify the stance by sinking less deeply at first. Sitting chi kung meditation can warm you up inside substantially. Do not drink cold or cool liquids for 15 to 20 minutes after practicing sitting chi kung: Doing so can make you nauseous. Perform sitting chi kung indoors, not outdoors. Because chi kung meditation is both a physical and a spiritual exercise, saying a short affirmation for guidance, protection and peace before and after you meditate can help you settle into it more effectively.
Things You'll Need
- Straight-backed hard chair
- Wall
- Supportive non-skid shoes
