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Shaolin Qi Gong

Arhat Stands

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Arhat Posture

Preparing posture:  Relax completely.  Stand with feet shoulder-width apart.  Point the toes slightly inward.  Your arms hanging naturally with palms touching the thighs.  Keep the head and neck erect with eyes looking straight ahead.  Breathe naturally.

 

Standing posture:  Flex both knees like riding a horse.  Meanwhile, raise and stretch forth upper arms slowly, and have the armpits “opened” (with enough space to hold an egg in it).  Slowly raise forearms, which should be parallel to each other, to the ground-paralleling level with palms facing downward and fingers straightening naturally. Keep the backs of the hands and the forearms at the same height. (Refer to Fig. 1 and Fig. 2). 

stands.jpg

Main Points

 

Stand with soles in full contact with ground surface and with toes gently grasping the ground. (Refer to Fig. 3) Point knees to insteps, but not exceeding the perpendicular of the toes.  Shrink anus, withdraw hip and draw in abdomen.  Relax the torso completely with kidney, shoulders, and elbows, twisting free from stiffening.  Keep lower limbs standing freely.  Relax thighs and shanks and erect torso. Curve the chest a bit inward and, imagine as if you were uplifting your backbone.  Look straight ahead with regular breathing.

 

Hold up all fingers naturally.  Do not put forth strength nor stiffen.  Hold up thumb naturally beside forefinger.  Keep forefinger in line with the back of the hand.  Lower the positions of forefinger, middle finger, ring finger and little finger naturally and sequentially, shaped like staircase.

 

The common errors of exercising the standing method is throwing out one’s chest or protruding one’s abdomen or sticking up one’s hip.   All these make one in the posture of leaning back.  To keep one’s upper body erect, one must curve one’s chest a bit inward and “uplift” one’s backbone.   One must also draw in one’s abdomen and withdraw one’s hip.  This rule should be followed in all the standing methods.