The Relaxed and Quiescent standing Form
(Advanced level)

 Explanation

1) Standing in single horse stance

• Stand on the Kidney points (Yong quan Kidney 1) with no weight on heels but the heels touching the ground
• One foot pace a part
• Toes facing slightly inwards
• Bear no pressure on the waist and the coccyx

2) Knee bending

• Standing with knees slightly bent
• Knees over the toes
• Knees rolled out then in
• Relax knee joints

3) Hip relaxing

• Relax the pelvic and tuck under the sacrum
• Sink the Qi into the Dantain

4) Anus lifting (peritoneum)

• Mental intention joining Du 1 and Ren 1 and by pulling up your pelvic floor muscles

5) Stomach contracting

• Pull in your lower abdomen above pubic bone (Dantian) on the out breath then relax the muscles and breath in

6) Spinal column Stretch

• Align the vertebras from the coccyx to the base of the skull (like stacking gold coins)
• Let the Head string lifts up and stretch the spine on the in breath bring the Qi into the chest, then relax the spine back down again and breath out

7) Chest hollowing

• Move your elbows forward and sink the chest inwards then expand the chest moving elbows back then relax

8) Back stretching

• Move shoulders forward opening the scapula, then pull shoulders back opening the clavicle and then relax

9) Shoulder relaxing

• Relax and droop the arms taking the tension out of the shoulders

10) Elbow relaxing

• Hang hands down and relax the elbows

11) Wrist relaxing

• Hang fingers down and relaxed

12) Armpit hollowing

• Bend the elbows outward slightly to open up the armpits, like holding a egg in each armpit

13) Cheek tucking

• Tuck the chin back and take pressure off the neck muscles

14) Tongue on the roof of the mouth

• Gently touch the roof of the mouth with your tongue.
• This joins Du mai and Ren mai meridians

15) Lip closing

• Mouth relaxed and lips slightly touching

16) Eye shutting (This is mainly done in meditation and some Qigong forms, it help you the stay present)

• Its like drawing the curtains ¾ closed you can still see the ground at you feet
• Relax your eyes in their sockets

17) Head suspending

• Connect a Head string to the Baihui point (Du 20) and feel like you being suspended from heaven and relax the body

Function

• Free courses vital energy.
• Aligns the spine
• Remove tension in the joints and muscles
• Relaxes the bones, the internal organs, your heart, your breathing
• Relaxes the whole body, physically and mentally