Posture

The body and feet should be placed in the same positions as the first four postures. Raise the hands as high as the shoulders, with palms facing inward. Bend the elbows and wrists, with the angle between the forearm and upper arm at about 60 degrees.

Relax the shoulders and let them drop inward a little, with the elbows sinking down and pushing forward, holding the thought that the elbows will cross somewhere in front. The arms and hands should be totally relaxed, with fingers separated naturally and bent slightly, with the laogong acupuncture point (at the centre of the palm) sunk slightly, with thumbs slightly raised. The centre of the palms should be opposite the mid-point between the shoulder and the armpit.

When you have attained the posture you should feel warmth in the centre of the palms. This means that you are relaxed and do not have obstructed points.

Inhale and enlarge the lower abdomen, exhale and bring it back.

How long?

This posture is very tiring on the arms so try just to stand as long as you can.

Important notes

Because the elbows sink down and have intent of crossing, the back should have the feeling of stretching horizontally. So you need to pay attention to maintaining an upright spine.

Benefits

This posture helps with digestive system problems, neurasthenia, waist problems and problems with the limbs.

The first four postures are basic ones, which can help you keep fit and accumulate qi, inner energy, and so are suitable for the old, weak and beginners. The next four postures are to increase power of the body. They can only be practiced after you are able to stand for at least half an hour in each of the first four postures (a total of two hours of standing). To attend Zhanzhuang class please contact bjweek@chinadaily.comc.n

(China Daily 03/17/2006 page14)