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Movement 14 - Standing and Squatting With Arms Level - Proofread LN 2021-06-09

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187 views

Movement 14 - Standing and Squatting With Arms Level - Proofread LN 2021-06-09

Uploaded by

api-268467409
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Movement 14 - Standing and Squatting with Arms Level

Start with an Asian Squat. Asian squats are good for mobility, exibility and
lower body strength. Gradually transition to a squat with lifted heels.
Transitioning From Movement 13 - Double Circles Wrap The Moon
- Lower your hands to the side until you cross your hands and wrists in front
of your lower abdomen. Your palms should face your lower belly with your
right hand on top.
- Your hands should be half a hand’s width out from your lower belly.
- When your hands reach your navel, draw your left foot to your right.

Beginning
- Lift your arms out to the sides of your body until your hands are shoulder
high. Your arms and hands should form a curved line.
- As your arms lift upward, lift your heels.
- Pause in this position for a few moments.
Lowering Position
- Gently and gradually squat down with both legs. Maintain your arm
position.
- Keep your heels lifted.
- Pause here for several moments.

Copyright 2021 Kevin Siddons & Ariel Mayaan sections from 15 Taiji Movements Qigong book 1 of 2

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Finishing Position
- Gradually rise up and return your heels to the
ground as you stand up.
- Repeat the cycle several times.

“It is said: The waist and legs get old before the
person does; to forestall early aging, train the
waist and legs. When the waist and legs are
strong and healthy, the body is good. This posture
excels at strengthening the waist and legs.”
Master Jiao Guorui (Translated by Ariel Maayan)

Additional Information To Enhance Practice:


Practicing this movement cultivates the following Taiji Energies:
- Peng or Ward Off - Peng Jing is outward expanding and moving energy.
- (Perhaps this is An) Lu or Roll Back - Lu Jing is receiving and collecting
energy, or inward receiving energy. It can also be a brushing aside energy. 
This movement practices the following stance/direction of the 5
Movements:
- Settling at the Center - Ding
This posture is based on, or grounded in, the following Xinqi patterns:
1. Breathe into the Middle Dantian
2. Direct Qi from the Middle Dantian to the hearts of your feet. Develop
feeling of Qi streaming from the Middle Dantian, down your legs, and out
the bottoms of your feet.

Copyright 2021 Kevin Siddons & Ariel Mayaan sections from 15 Taiji Movements Qigong book 2 of 2

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