Requirements
Stand in front of a wall with a flat surface, put the feet together flat on the floor with the toes touching the base of the wall. Keep the whole body upright, centered and well-balanced, leading the Baihui upward and keeping the chin tucked, pushing out the Mingmen, and trying to withdraw the lower abdomen a little bit. Drop the tailbone down and lift up the per
ineum (maintaining this condition throughout the practice), as shown in Figure 119. Then slowly bend the knees and lower the body along the wall with the shoulders folding forward and inward, the tailbone tucking downward and forward as if the crown-point and the tailbone were stretching out the vertebrae, one by one, from both ends of the spinal column (Figure 120). When one has reached the lowest position, remain for a while (Figure 121), then lifting with the crown-point, slowly rise up with the tailbone still tucking forward. Try not to protrude the buttocks (Figures 122 -123). Then one may repeat this movement as many times as one can.
Notes: Diverse levels of practitioners may practice this form at various levels of difficulty. There are some tips that can make it either easier or even harder.
Post a comment