Wuji Qigong – Body Alignment
In this article we will discuss the correct method to practice stillness, or wuji. Wuji is the stillness before and after tai chi movement. When we practice wuji our only concern is stillness of body and mind.
”We practice stillness to understand proper movement.”
In Part 1, we will discuss the proper method of standing. In Part 2 we will discuss the inner process of relaxation and stillness.
What is Wuji Qigong?
- Wuji is not a breathing exercise, yet when we practices intently, our breathing will become more calm, relaxed, quiet, and efficient.
- Wuji is not a posture exercise, yet when we practice, our posture will naturally improve through the process of relaxation in line with gravity.
- Wuji is not a qi circulation exercise, yet when we practice, the blood and qi circulation will improve and become more efficient.
- Wuji is not a mental exercise, yet when absorbed in practice, the mind becomes quiet, still and calm.
- Wuji is a DO NOTHING exercise. Just stand. That is all. Any benefits that result are purely from this. In other words, do not focus on these effects.
Rules for Standing
- Stand with your feet parallel and shoulder width apart.
- Gently lift the top of your head as if suspended from above
- Eyes look forward, ears listen behind
- Breathe naturally in and out through your nose
- Press the tip of your tongue lightly against the roof of your mouth behind your upper teeth
- Touch your lips and teeth together lightly
- Stretch up/lengthen the back of your neck with your lower jaw slightly tucked in
- Relax your shoulders, sink your elbows, and allow your arms and hands to hang comfortably by your sides
- Relax/hollow/empty your chest
- Relax your back muscles; let your shoulder blades sink down and spread apart
- Relax your waist and let your lower spine straighten naturally
- Keep your stomach muscles relaxed without any tension
- Do not allow your buttocks to protrude backwards; do not flex/tuck your pelvis forward
- Relax, sink, and loosen your hips
- Gently spiral your legs internally, causing your posterior hips to gently expand out to the sides
- Keep the area between your legs round, expanding outward; do not allow your knees to collapse inward
- Keep your knees in line with your toes
- The soles of your feet, heels, and toes all remain in contact with the ground
Practice standing quietly while observing the above principles until you can manifest them with ease and comfort. Practice daily, preferably several times each day. Start with a few minutes each time, and gradually increase the time you stand up to 30-40 minutes. Then, go on to Part 2 of this article.
Please also see article titled Wuji and Zhan Zhuang.