Qigong - Dynamic Forms

Throughout the course, I emphasized the special importance of static qigong, which was the subject of all previous lessons, where only hand movements were considered.

In principle, all unilateral poses can be considered as dynamic forms. In such poses, one leg is extended forward and the other is placed at an angle of 45°. In this case, 70% of the body weight falls on the leg standing behind, and only 30% on the leg standing in front.

The static form turns into a dynamic one when, with the movement of the arms, the body weight is simultaneously transferred from one leg to the other. Movements should be smooth and rhythmic. Try to avoid any tension in your hands; the muscles should be relaxed and elastic.

While performing the exercise, the mind should be calm and relaxed. When moving your body weight from one leg to the other, you can perform the exercise “spinal (bone) cord breathing.” The purpose of the exercise is maximum coordination of movements of all parts of the body.

For illustration, I chose a slightly modified unilateral tree hug pose, but as stated, you can do the exercise in any unilateral pose.

1. 1. Assume a one-sided tree-embracing pose.
2. 2. The right foot is in front, the left is set back at a distance of 45 cm. The heel of the left foot should be directly behind the right heel. The torso is turned forward, towards the right leg.
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4. 3. The left leg is turned at an angle of 45°.
5. 4. Stand so that 70% of your body weight is on your left leg and only 30% on your right.
6. 5. Arms, slightly bent at the elbows, raised to shoulder level.
7. 6. Palms down; fingers pointing forward.
8. 7. Shift your body weight to your right leg (you are allowed to lift your left heel off the ground).
9. 8. Smoothly extend your arms forward as far as possible. The movement of the arms should begin from the shoulder blades. Relax your arm muscles.
10. 9. Retract your shoulder blades and begin moving your arms back. Shifting your body weight onto your left leg, slightly bend your arms at the elbow joints (you are allowed to lift your right heel off the floor).
11. 10. Repeat the exercise as one continuous movement for several minutes.
12. 11. Change the position of your legs and repeat the exercise.

When performing this exercise, it is not at all necessary to adhere to any one external form. So, you can change the position of your hands. In the example given, the palms are facing down, but you can turn them towards each other or in some other way. When moving your arms back and forth, you can use the silkworm technique, etc.

Taoists associate this exercise with the smooth and leisurely winding of natural silk thread onto a spool. In this case, the body should be as relaxed as possible. Your hand movements should be controlled by your brain, not your muscles. During movement, some subtle resistance should be felt, which is difficult to describe in words. As you shift your weight onto your front foot, you should feel a sense of moving against the flow of the water. As you return your body weight to your back leg, imagine that you are being held by a silk thread. With practice, you will learn to feel this invisible resistance.

There are dozens of variations of this exercise. It can be done in combination with the “rooting” exercise or combined with the “spinal (bone) cord breathing” exercise.

In other words, experiment and you will find the most suitable form for yourself. Follow the basic principles, train daily and have fun doing it.

This concludes the qigong course, but the knowledge you received will remain with you for life.