... - I see, - said Bak Man (Uncle Man - Viet.). - It is evident that you are not a very big connoisseur in this area. The subject of our conversation will be closely connected with the knowledge of the organism. Many books have been written on this subject, and I would not like to repeat myself. Today we will also talk about our being. But in a different aspect.

In which?

Don't rush and don't interrupt. Let's agree right away: when I speak, do not interrupt me. I'll give you time to ask your questions. Fine?

I felt embarrassed:

Sorry.

Shit, let's get on with it. A human being at a certain level of consciousness consists of two parts. The first, visible part is the physical body. And the second, which is invisible to us, is the energy body. In oriental martial arts, the key principle of human development is to improve not only the physical, but also energy bodies. The physical body is an external form, the energy body is an internal essence, which is of decisive importance in the improvement of a person. It is necessary to penetrate into the inner essence in order to develop it and learn how to manage it. It is a very difficult task, a real struggle. In this fight, you can't compare yourself to others. You need to fight only with yourself and compare with yourself. And to emerge victorious, a very important quality is required: perseverance. Without it, nothing will come of it, and you will not be able to improve yourself by doing martial arts. To better understand this principle, I will tell you an episode from my childhood.

I was a very quiet little boy. Any of the guys could offend me. I studied with a martial artist. The teacher, realizing that I was not as dexterous and nimble as the other guys, said to me:

You need to work on an individual program.

And he made me stand every day in the pose of a horseman. It was a very difficult task. I had to squat low enough, and put my feet at a distance of sixty centimeters from each other. All year I did nothing but stand in this position. At first I could stand only one or two minutes, but over time - longer and longer. Before, when there were no clocks, people measured time by burning incense sticks, each of which burned for half an hour. At the end of the first year, I could stand in the horseman's position until one such stick was completely burned out. The next year the teacher taught me to do breathing exercises in this pose. It was necessary to take a breath, to lead the energy into the lower Dan Dien and hold it in this center along with the breath. At first, I could only hold my breath for half a minute. I was required to gradually increase this time. Standing in a horseman's position and holding your breath was much harder than just standing. The body was covered with sweat from the tension. But I did the exercise day after day, and I managed to increase the pause to two, then three minutes. At the end of the second year, my standing time was equal to the combustion of two incense sticks, and holding my breath was equal to three minutes. At the end of the third year, the teacher said:

I see that you fulfill all the requirements that I place on you. Continue this exercise until you can stand while the three sticks are burning.

I stood for three more years to achieve desired result and held his breath for up to five minutes. But, most importantly, I became stronger, smarter, I stopped being afraid of the guys. I did not notice, once they stopped pestering me.

And finally the teacher said:

All! Now try to push the buffalo behind the house.

I approached the buffalo and pushed it with both hands. To my surprise, he flew off and fell into a pond two meters away. I didn't expect to become so strong.

What's wrong with me, teacher?

You did the hardest exercise in kong fu. It helped you accumulate force energy in the lower Dan Dyen and unite Khee with Than, turning them into force. Due to this exercise, you will develop a huge strength that will help you perform any task. physical task. By striking a horse or a buffalo, you may even hurt them. internal organs. So you have to be especially careful in dealing with people. Now you can do martial arts just like everyone else. But your result will be much higher.

And he began to teach me the art of fisticuffs, all the complex combat combinations. To my surprise, the exercises that I used to do with difficulty were now given to me with ease. Reaction and coordination improved, I became a different person. Behind a short time I learned all the material, and did everything that others have learned in six years.

Then I realized that real study is not a competition. You don't have to compare yourself to others. You just need to take care of yourself, go deeper into your essence, so that Than unites with the rest of the Khee. Then there will be the ability to perform feats that previously could not even be dreamed of. But for this you need to be persistent, practice regularly. If you practice kong fu for one day, you gain one day, but if you miss one day, you lose three days. So try not to miss out. Your success depends on this, and only on this...

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Standing as a pillar

"Standing as a pillar" goes back to the ancient system of dachengquayai. It is divided into two directions: "standing as a pillar of nurturing life" and "combat pillar". The first of them is described below. "Standing as a pillar" is a therapeutic, health-improving and strengthening technique, built on the laws of growth and development of a tree with deep roots: It does not require any special premises or any equipment. You can practice anytime, anywhere. Her hallmarks are simplicity, efficiency, achieved in a short time and especially high in the treatment of such chronic diseases as neurasthenia, gastritis, colitis, coronary heart disease, as well as with a weak physique, cold in the extremities, etc.

There are many varieties of standing postures, but they can all be summarized as: natural standing, three-circle standing, downward pressure standing, and mixed standing. According to the degree of difficulty, they can be divided into three types: “standing with a pillar” in a high, middle and lower stance. The high stance involves slight bending of the knees, which does not require much effort, is intended for the elderly, as well as those with a weak constitution. In the middle stance, the knees are bent at an angle of about 130°, usually suitable for those who have a fairly good physical condition. The low stance requires bending the knees to 90° and is intended for healthy people or those who have basically regained their health.

1. “Natural column-standing”: place your feet shoulder-width apart parallel to each other, keep your head straight, do not protrude your chest, slightly bend your knees, put your left hand on your stomach with your palm, and put your right hand on top of your left. Look forward or forward and down.
2. "Three-circle standing" is subdivided into "ball-holding" and "covering". The first involves a slight rounding of the hands, the second - a significant one. "Ball holding": hands form a semicircle, they seem to hold the ball at a distance of about 30 cm in front of the face. The gaze is directed forward or forward and down. “Enveloping standing”: the arms seem to embrace the tree, the hands are in front of the chest at a distance of about 60 cm. The gaze is directed forward or forward and down.
3. "Standing with downward pressure": arms bent at the elbows, fingers separated and directed forward, forearms parallel to the floor, palms facing down. Look forward or forward and down. Depending on the state of health of the practitioner, a high, medium or low stance is selected.
4. "Mixed column standing": when performing this type of "pillar", the hands change position sequentially. Standing in each of these postures can take from one minute (per initial stage) up to 10 minutes (at the next Basic requirements for a stance in "standing a column": feet are parallel to each other; legs are shoulder-width apart; the upper body is straightened; the head is kept straight, straight; lips and teeth are closed; the chest is slightly absorbed, the back is stretched ; shoulders and elbows are lowered; the whole body is as relaxed as possible; legs are bent so that the knees do not protrude beyond the line of toes.

II. Breath

1. Natural breathing (breathe as usual. Breathe as usual).
2. Abdominal breathing (when inhaling, the stomach protrudes or retracts, while exhaling, it retracts or protrudes, respectively). Breathing should be calm, thin, even, deep. It is desirable to perform it under the guidance of a teacher.
3. While inhaling, mentally collect the qi of the body and the "external qi" in the lower area of ​​the dan tian (below the navel), while exhaling, move the collected qi (also mentally) to the yongquan points on the soles of the feet, then again raise it to the dan tian, again lower it into yongquan points, etc. It is necessary to ensure that breathing is soft and natural, without the slightest use of force.

III. Concentration

Ways of concentration in "standing a pillar" can be as follows:

1. Think about something light and pleasant, for example, about a successful situation at work, about beautiful landscapes of nature (forest, field, free wind, flowers blooming in the garden). It is impossible to think about what causes fear, fright and other negative emotions. This method is especially recommended for beginners.
2. Focus on the dan tian area (below the navel), or on the yongquan points.
3. Following the inhalations and exhalations, move your attention from one selected point to another, for example, from the Dan Tian area to the Yongquan points.

IV. Completion of the exercise

1. Slowly straighten your legs. At the same time, while inhaling, raise your hands with your palms up. When the hands reach the level of the neck, turn them over with the palms down and, as you exhale, lower your hands (as if pressing with your palms) to the level of the abdomen. Perform these movements three times in a row.
2. Simultaneously with the slow straightening of the legs while inhaling, raise your hands with your palms up, when the hands reach the level of the neck, take them behind the head and continue raising the hands to the level of the top of the head, then turn the hands over with the palms down, put them in front of the head and slowly lower, exhaling, to the stomach . Repeat 3 times. After completing the exercise, rub your palms to enhance the effect. You can also perform a head massage (hair smoothing) and face ("washing";) (20 movements). The choice of the first or second way to complete the "standing like a pillar" is arbitrary.

1. From the beginning to the end of the exercise, maintain relaxation. There should be a faint smile on your face. During the "standing" should not be monitored for emerging sensations.

3. During the entire time of the exercise, it is necessary to maintain the chosen position. Arbitrary movements are not allowed.

4. If during "standing" you feel hot, warm, numb in some parts of the body, muscle twitches, trembling fingers or legs, then do not worry: this is a common occurrence in qigong classes. You just don't have to pay attention to it.

5. Due to the uneven distribution of qi in the body, there may be a feeling of cold in one shoulder and heat - in the other or even in half of the body - cold, in half - heat. It goes away with practice. But if the cold is felt throughout the body, you should immediately stop the session, warm your hands and face in warm or hot water. Continue the lesson the next day.

6. Do not practice outdoors in strong winds. With a weak wind - it is possible; stand with your back to the wind. When exercising indoors, it is necessary to ensure that the air is fresh.

7. You should not practice when you are very hungry, within 30 minutes after eating, in a state of extreme fatigue (in the latter case, it is better to practice sitting or lying down).

8. The appearance of sweat, heat during "standing" is a good sign. But you have to be careful not to catch a cold: you can’t drink immediately after class cold water wash with cold water.

9. Strictly comply with the requirements at the end of the lesson. Commentary by the editor of the Russian edition To the above, a number of requirements regarding the position of the body should be added: a.. after taking the stance (the legs are already bent) "round" the crotch. To do this, you need to slightly spread and bring your knees together; b.. draw in the sphincters of the anus with a mental movement (i.e., extremely lightly) c.. relax the lower back.This can be achieved by imagining yourself sitting or as if "suspended by the top of the head" or slowly squatting down. Relaxing the lower back closely related to bending the knees, relaxing the hips, "rounding the crotch" All these movements should be performed smoothly, so that one goes into another. key requirement, otherwise qi will not be able to freely circulate through the channels of the body; - slightly absorb the chest, but do not slouch; - straighten your back, straighten your shoulder blades a little, but do not stretch into a string; d.. lower your shoulders and move them slightly forward. It should feel like they are hanging down; e.. lower your elbows and slightly spread them to the sides; f.. relax the wrists, fingers open freely; g.. relax the armpits, the arms should be in such a position that there is a certain distance between the forearm and the armpit (such as to place the egg); - mentally hang the head by the top of the head, for which the chin is appropriate and slightly tilt the head with the baihui point up; h.. close your eyes (but do not close them at all), this contributes to general relaxation; i.. close your teeth and lips (but do not clench them), this will prevent the "internal qi" from flowing into the external environment; - rest easily with the tip of the tongue against the palate near the alveoli (tubercles behind the upper teeth); j.. the muscles of the face seem to be ready to gather into a smile (mentally smile). This helps to relax the internal organs, achieving calmness.

Having fulfilled all these requirements, you can transgress to the main part of the lesson. "Pillar standing" is one of the most popular and universal techniques, it is used both for medical and health purposes and as an integral part of many wushu and taijiquan systems. The technique is simple and efficient. Nevertheless, all the warnings that our magazine wrote about earlier relate to it in full, that is, classes using this technique also require caution. You should be especially careful at the first stage of mastering it. It is necessary to understand: "deviations" are possible, even if you try to comply with all requirements and instructions. Working with Qi, with Dantians is a very delicate matter. In order to "stand" correctly, even with a teacher, and even more so without him, you need individual experience, not only positive, but also negative. Many with many years of experience make mistakes from time to time. Of course, this does not mean that everyone will necessarily have “deviations”, this is very individual, depending on many factors.

It is important to correctly pass the very first stage of classes, the first days and weeks. Some manifestations may be weak, imperceptible - they should not be disappointed, but should persistently continue. Other reactions may be strong - they do not need to be scared. Many of these reactions are natural, but not all. It is necessary to be able to distinguish "deviations" from regular manifestations. The former must be eliminated, the latter should not be reversed. special attention. We recommend that those who decide to master "standing" once again carefully read all the articles in the "Tips for Beginners" section, especially Lin's article. Housheng and Lo Peiyu in No. 3 for 1991. At the same time, "deviations" cannot be expected in advance. It is important to believe in success, to open up, but at the same time, in no case should you expect a result, tune in to some kind of result, try your best to bring it closer. The more such desire, impatience, the more you will delay your success. Be patient and calmly persevere, and everything will come in right time. During the "standing" in the body, different sensations can arise - do not fix your attention on them, do not study and do not analyze them. You will do this after the end of the lesson, but not immediately, later, during the day. , Now you should be focused on what you have chosen for this. However, concentration should be easy. What does it mean? Of course, extraneous thoughts will come to mind, attention will be scattered - do not get annoyed because of this, do not fight with the thoughts that have come, do not try to drive them away as quickly as possible, like enemies that interfere with your meditation. After you realize that you are distracted, stop for a while your "look" at the thought that is now in your head, calmly look at it, and then "say": "Now I PREFER differently" - and smoothly transfer your attention to the object of your meditation (dan tian, point, specific theme, landscape). And so it should be done every time the focus is yours. an extraneous thought will appear. Sometimes concentration will be difficult - do not try to achieve it through effort, this will lead to tension, which may later appear in the form of a headache and some other "deviation". Be content with the results that have been achieved today, each time they can be different. This is fine. Rely on naturalness rather than on your own will, it is better to use it in order to achieve regularity and systematicity in classes, to get rid of bad habits and maintain a cheerful state of mind. The cessation of "standing" should occur smoothly, slowly: nervous system, who worked in meditative mode, should not abruptly switch to wakefulness mode - such a transition can have a stressful effect on her, and instead of calmness, you will feel agitated, nervous and uncomfortable. THE CORRECT EXIT IS THE MOST IMPORTANT CONDITION. After the complete cessation of classes, it is recommended not to engage in mental work for half an hour, not to eat for 1-2 hours.

It is also important when practicing qigong to realize that the goal is not to gain as much energy as possible. Of course, in certain cases, a set of energy is needed. But only in those when it is lacking. Often the problem lies precisely in the fact that there is too much energy, it overflows the channels, presses and, unused, stagnates, "spoils", forms blocks and traffic jams. Many illnesses (for example, of a neurotic nature) often occur as a result of the inability, for whatever reason, to use the available energy. This also applies to those who do not practice qigong (meditation), and even more so to those who do. Therefore activity, external and internal, is recommended. The nature of energy is such that it must be used, and for higher energy (spiritual) it means that it must be given to people. In this regard, there is a problem of choosing a target to which the energy can be directed. It is not out of place to ask yourself: why do I want to be healthy?

So, the main point of practicing health qigong is to establish a free circulation of energy in the system of energy channels (inside a person) and between a person and the external environment in the Earth-Man-Space system. A sensible attitude to this, and especially to the fact that a person is a link in the cosmic chain (and, moreover, the central one), will contribute to the success of studies and can serve as a foundation for future progress in mastering qigong and moving to its higher levels.

In conclusion, we note the importance of the requirement not to combine various methods arbitrarily, at will. Failure to comply with this condition can cause the most adverse consequences. It is impossible to go several paths at the same time, choose one for yourself and firmly follow it. But this does not mean that it is impossible to change the methodology. After a certain time of classes, you can, of course, move on to another one, if you clearly see) that the chosen one does not suit you. "Pillar standing" is combined with any systems of wushu, taijiquan, with techniques aimed at muscle relaxation. The currents excited in the body by some qigong (yoga) technique act for a day (approximately), so the combination is especially dangerous different techniques during this time.

☯ "Qigong and Life" 1992, No. 5; Lin Huusheng, Luo Peiyu; translation by A. Alexandrov

Perhaps one of the most effective and recognizable qigong exercises is the standing posture.

This rack has many modifications and is used not only in this Eastern system, but also in martial arts and some other systems of work with the body and energy. In the version in which the standing post exercise is presented in the videos below, it allows you to effortlessly improve your health, get rid of or significantly reduce the manifestation of neurasthenia, VVD, gastritis, colitis and many other diseases, including coronary heart disease. Thanks to various options for performing the exercise, standing in a column allows you to choose the optimal load on the body, so almost everyone can perform it - both healthy and physically strong, and the elderly and weak in health. You should start exercising no earlier than 30 minutes after eating, in a relaxed state and in a good mood. Do not exercise if you are hungry, in pain or overtired. It is advisable for beginners to perform standing as a pillar to focus on any pleasant thoughts, to breathe freely, naturally. Those who have already achieved some success in the practice can be advised to breathe with the stomach and focus on a point below the navel. At the most "advanced" level, imagine that the chi energy is slowly collected at a point below the navel, and as you exhale, it moves to points on the soles of the feet. Then, while inhaling, you again need to raise qi to the level of the starting point and lower it back into the feet. Breathing should be soft and natural, and attention should follow the breath.

Have a look also here:

| Practice "Standing by a pillar"

Practice "Pillar Standing" or "Tree Pose"

This practice is called "tree pose" or "standing post". This is a very well known practice. With the help of it, surface channels are opened, the circulation of energy is enhanced. If there are no practical experiences for a long time, then, when doing this exercise, they can develop in a short time. If you practice it correctly, then after a while you will feel how the channels and chakras are cleared, the head area is filled with prana, and the phenomenon of nectar dripping may begin.

At first it will be saliva filled with energy. It must be swallowed and sent to yonistkhana - the lower part of the abdominal cavity, an analogue of Chinese dan tien, the location of the Primordial Energy.

Initial position: accepted basic position .

1. The hands are located at a level slightly above the navel. During menstruation, mataji hold their hands at chest level.

Your hands form a soft circle, as if you are holding a ball in your hands between your palms. The forearms are parallel to the floor, the elbows are set aside, as if there are two balls under the armpits.

2. Imagine roots coming out of your feet like the roots of a huge tree. These roots go deep underground to the center of the Earth. You receive nourishment from the Earth with primordial energy - water, life force and feel how the energy of the red bindu enters through the feet. Rootedness should always be felt - energy from the Earth is always received through the legs.

3. Imagine that the crown and upper body grows to the sky, as if the shape of your physical body, increasing, becomes huge, expanding into outer space. From there you receive the energy of Light, the Sun, the wind, which enters you through the top of your head.

4. Imagine how these two energies mix and form a ball in the form of a bunch of dense energy between the palms.

5. Imagine how the elastic ball between the hands begins to increase in size. Gradually increasing, it goes beyond the body, expands in all directions, becomes huge. You enter the center of this ball.

6. You are in the center of this huge ball and imagine that it begins to gradually decrease. The ball is reduced to your size and placed between your hands. You feel it between your hands.

7. Repeat steps 4, 5 several times.

If the rack is performed a little lower, then the load increases, respectively, the wind rises stronger. However, you stand as you please.

During practice, vibrations, lightness, or a feeling of heaviness in the legs after some exercises can be felt. It all has to do with the flow of the wind. Over time, everything will stabilize itself.

As the energy rises, some may feel a light, a pressure in the head, and even faintness may occur. If this is felt, then it is better to interrupt the exercise, sit down and relax. This is a normal phenomenon when energy begins to rise through insufficiently cleansed channels. After a while it will pass, there is nothing to worry about.

The minimum time for this exercise is 30 minutes, since prana has time to rise and pass through all channels in 30 minutes, if it is less, it will not have time completely. It is recommended to start with 15 minutes, and perform a week once a day, eventually bringing up to two hours.

8. Exit from the exercise:

In prabhu, the center of the left palm is placed on the yonisthan area - the lower part of the abdominal cavity, three fingers below the navel, the right hand on top of the left. In mataji, the opposite is true - the left is on top, the right is on the bottom.

Imagine how the energy is concentrated in the yonistkhan area.

The duration of this position is 5-7 minutes.

9. Activation of superficial channels:

Initial position: straight stance, legs straight

1) Hands are rubbed until warmth is felt in the palms.

2) Rubbing the face and head:

~ Rubbing the face in circular motions from the chin to the forehead.

~ Rubbing the forehead, from the center - to the temples with all fingers

~ Vigorous movements of the fingers from the temples to the chin.

~ Gently patting your fingers from the back of your head to your forehead in one direction several times.

~ With the pads of the fingers, combing movements of the head are performed from the line of the forehead to the back of the head, massaging the skin through the hair with a slight effort.

~ Then massaged with fingertips along the outer edge auricles and tragus of the ears up to, feeling of burning.

3) Hand:

~ Pat right hand By outside left hand from shoulder to hand several times.

~ Patting on inside.

~ The same is done with the right hand.

4) Legs:

~ A pat is performed on the outside of the left leg from the hip joint to the foot.

~ Patting on the inside, ending light blows on the buttock.

~ The same is done with the right leg.

5) Whole body:

~ Patting with both hands from the throat to the stomach to the level of the waist.

~ Patting with both hands of the lower back from the spine to the stomach, encircling the area of ​​\u200b\u200bthe lower back and abdomen.

~ Patting the back from the waist up, along the spine.

6) Kidney:

~ The palms are placed on the lower back in the region of the kidneys and are performed circular motions, massaging the kidneys, 8 or 36 times in each direction.

~ Imagine how pure prana begins to circulate, as if you are massaging them with energy. The kidneys enlarge, become large and extend beyond the body.

~ Then the kidneys shrink, leaving all the impure energy, which disappears.

~ These finishing exercises are important and should be done after each standing post exercise. If they are not done, then prana will not be distributed evenly.

Exercise "Standing"

Stand in the Wuji stance, relax. Place your feet shoulder-width apart (in no case less! You can do a little more). Check visually that the feet are parallel to each other. Imperceptibly from the side, shake the body 2-3 times to the right and left and find the center of gravity between the legs (evenly distribute the weight of the body). Imagine that the spine continues down and this "pillar" "nails" you to the surface. Also, slightly shake the body back and forth and leave 70% of the body weight on the heels, slightly “grab” the ground with the toes of the feet. Swings, if they are small, relax the lower back. "Capturing" the earth, do not strain hip joints! Relax the knees and point the joints forward and outward in a circle (1-2 cm). The knees spread apart, as it were, capture an imaginary ball between them. This stance is called Tai Chi. Make sure that the feet are parallel, and the socks are exactly on the same line (transversely). When breeding the knees, the center of gravity decreases, but the pubis protrudes. This can lead to tension in the lower back and legs later on. Therefore, do not stick out the pubis, mentally pull the anus inward. Do not strain your knees: imagine that you want to sit on a chair (this desire will relax your lower back). Do not retract the pubis, because. this will create tension in the entire abdomen - just do not stick out. So, we have adjusted the lower part of the body, led by the lower back. It gives a low center of gravity and a state of rest, which allows you to be healthy (i.e. harmonize the functioning of internal organs). The next part is the shoulders and chest. Place your bent arms in front of your chest, imagining that you are holding a barrel (elbows slightly lowered). Remember this position of the shoulder blades, chest, shoulders and elbows and lower the arms to the sides so that the middle fingers are opposite (a few centimeters) from the midline of the thigh (i.e. sideways). The wrists and fingers are relaxed (this is one of the most important conditions for standing meditation), the wrists do not bend. The hole between the thumb and forefinger (all fingers slightly bent) is "directed" forward and inward (450). The elbows are spread apart and, as it were, suspended on a thread to the sky. At the same time, the armpits “open” and the Qi energy flows freely through the arms. Do not overdo it with the spread of the elbows - do not strain your shoulders! Imagine that you have pieces of cotton wool, the size of a chicken egg, clamped in your armpits. The shoulder blades rounded at the back “lower” the chest inward. Shoulder joints are lowered forward and down, and most importantly - relaxed! This is the basic position of the middle part of the body, it gives correct breathing and focus on the whole body. If the chest is relaxed, mentally pull up the area a little. solar plexus(inside). This will create pressure and concentration of energy in the heart center. Do not strain or raise your shoulders and elbows.

Straightening the third part - the neck, is the most important, because. it gives awareness and proper control over the position and movement of Qi (breath) during the exercise. Awareness is the ability to observe oneself (for the body and mind) as if from the outside, foreseeing the current situation around and fine-tuning actions (intuition). Awareness is otherwise called self-contemplation (a type of observation), self-remembering and allows you to feel the fullness of all life due to empowerment, an objective assessment of yourself and others, as well as feeling the whole space around you and being in real time (present).

So, close your teeth (softly), press the tip of your tongue against the upper palate. Place your chin straight and relax your neck. A tense neck "speaks" not only about our dependence on someone else's opinion (idealization of our own actions), but also about the wrong position of the chin. When we close ourselves off from others, when we try to gather ourselves, we lower our jaw. If we want to free ourselves, open up, dream up, we raise our heads. Both that, and another strains a neck and does not allow to straighten it.

Lift your chin and feel tension at the base of your neck (connection of the neck and thoracic spine). Then lower down and feel a stretch (tension) in the back of your head. Set your chin straight, "removing" both of these sensations. This is usually a few millimeters (or 1-3 cm) above your usual level. The gaze goes forward at eye level (when the eyes are closed, the gaze “goes” down). Using the chin, straighten the neck, “pressing” inward (on yourself) by 0.5-1 cm. Pressing inward leads to alignment of the neck on the same vertical with the spine. If the cervical region is twisted and too forward, then you should not rush into alignment and keep the neck relaxed.

After a slight straightening of the spine in cervical region, pull your neck up a little (even due to slight tension in the upper chest). If you hold a straight and relaxed neck in this position for 1-2 minutes, then you can imagine that your crown (Bai Hui point) is suspended from the sky on a thread (or string). Those. imagine a vertical line "crown-lower-centers of the soles." This image opens figurative thinking and removes extraneous thoughts (creates a void from thoughts). Consciousness concentrates on this image (if it is difficult, then on a straight neck, or even chin). The eyes are almost covered (a small “gap” remains - this also allows you to get rid of obsessive thoughts). By holding the central image, you will be able to control the position of the body automatically, because. imaginative thinking allows you to observe several things at the same time. Keeping constant contemplation at the crown, relax (i.e. mentally view) all parts of the body sequentially from top to bottom. It is better to relax on the exhale, while inhaling, holding the attention at the top of the head. Neck, shoulders, chest, arms, fingers - imagine water dripping from your fingers and dripping onto the ground. Back, abdomen, lower back, pelvis, hips, knees, calves, ankles, feet. When attention reaches the centers of the soles of the feet, do not push or push. Without resisting, by imagination lower the consciousness into the ground, imagining how roots grow from the centers of the soles. Do this very slowly, a few millimeters, over time, you can lower your lower back down. Having created lightness above (from thoughts) and emptiness in the chest (from desires and emotions), you will release your breath and it will become full, deep, slow and thin.

The next stage of standing in a column - simultaneously with the image of the vertical (crown), while inhaling, imagine how the breath goes to the crown, while exhaling - to the centers of the soles and further into the ground (slowly). When the breath becomes internal and imperceptible, you can again switch to the image of rooting, i.e. tree with slow growing roots. Do not forget that the basis of this, as well as balance and meditation, is the observation of the crown.

Main problems and errors:

1) Tension in the lower back - you can not stick out the pubis and raise the pelvis, the fingers slightly “grab” the ground;

2) Tension in the shoulders - do not raise the shoulders, do not squeeze the armpits and do not try to do everything exactly;

3) Instability - do not strain your neck, do not rush and keep your attention only on the suspended crown. Remember: you can’t straighten your neck right away - it takes months and years to get the wrong position, and to correct it.

The main goal of standing as a pillar is to relieve tension, “heaviness” from thoughts, the burden of problems and emotions from the upper part (brain, heart) and transfer to the lower, where the heaviness and negative burden of thoughts turn into pure energy (Lower Dan Tian). Creating “lightness” first in the head, then in the chest, frees not only the consciousness, but also the spine from clamps. Start with 5-10 minutes, work up to 20 minutes. Further (1-2 hours) time "flies" imperceptibly, because. You enter the “Qigong” state, in which the legs remain relaxed (like everything else) and plunge into deeper layers of consciousness (unloading the subconscious, karma).

After a long (from 20 minutes) session, do not eat, drink, do not move quickly, do not think or touch the liquid for 20 minutes.

So, let's repeat the steps of the exercise:

1) Adjustment of all parts of the body from the bottom up (after 0.5 years of training, it is also possible from top to bottom). Bottom part(lower back, legs) - lowering the center of gravity and rooting. The middle part (shoulders, chest) - relaxation. Top part(neck, head) - posture straightening and awareness (contemplative control), emptiness of the mind.

2) Adjustment and relaxation of all parts of the body from top to bottom relative to the crown and vertical (alignment), lowering gravity (thinking).

3) Rooting through proper attention and breathing.

4) Release from thoughts and tension in the upper and middle parts of the body - creating lightness and serenity. Inner balance and peace.

5) Completion of the exercise and adaptation after it.

Completion of the exercise: the result of the lesson is the free flow of internal energy, i.e. emotional balance, peace, lack of haste, self-confidence, control over the mind and environment (feeling).

Bend your elbows (forearms parallel to the ground) and place your palms (fingers forward) in front of your stomach. While inhaling, raise the palms and forearms (the centers of the palms are up) to the level shoulder joints or neck (not higher!). As you exhale, turn your palms (centers down) and lower them to the level of the lower dan tian. The distance between the palms is the width of the shoulders or a little more. The movements are very slow (in rhythm with breathing and internal sensations). Do 3-4 repetitions in this way, then while inhaling, raising your arms, straighten your legs at the knees. As you exhale, lower your arms to the sides down to the starting position. The knees are straightened. Bring the left foot to the right in wuji and relax the knees. Completion task: to lower the Qi energy into the Lower Dan Tian (to do this, straighten the legs) and leave it there.

The movement of Qi on inhalation from bottom to top, on exhalation - from top to bottom - this is a natural process that does not depend on our consciousness. It is important to “adapt” to it, i.e. feel and help Qi move freely through the body, cleansing the internal organs and functional systems of the body.