Ti Bao Zhuang (Lifting - Embracing Post)
Tibao Zhuang is done whenever you feel too much muscular tension in your arms from doing the Chengbao Zhuang posture described in Part One
http://spirithealers.blogspot.com/2013/06/standing-meditation-produced-superior.html
As you will gather from the following section, you just lower your arms to change to Tibao Zhuang. When your arms feel comfortable again, you can return to Chengbao Zhuang by raising the arms again. One of my classmates spends more time with Tibao Zhuang than Chengbao Zhuang and he can relax his muscles extremely well.
Tibao Zhuang is also an important posture in Yang Sheng Zhuang.
When you practice this or any of the standing postures, the state of mental and physical relaxation and comfort is gradually deepening. Following, your health is also improving.
Basic requirements of Tibao Zhuang are the same as of Chengbao Zhuang. While in Chengbao Zhuang your arms are at shoulder level, in Tibao Zhuang you keep them at both sides of your belly about 30 cm (1 foot) in front of you. The distance between your hands is about 3 fists wide.
Note: It's recommended to open your eyes when practicing all postures and all exercises.
Stand with your feet shoulder-
Under your armpits pretend that there are 2 small balloons lightly supporting your upper arms. Your elbows have the intention of pushing outwards like the feeling of a round inflated balloon. Elbows, forearms, and wrists are resting on imaginary wooden boards floating on the surface of water, or as if resting on a table. Direct the palms of your hands upwards and toward your body. Curve your fingers slightly.
Imagine embracing a balloon between your arms, chest, and belly just like in Chengbao Zhuang except that your arms and hands are lower. The balloon is supported gently with your hands, the section of your palms closest to the wrists, and the middle section of your arms. Feel the balloon as if it was there and at the same time as if it wasn't. Use no force here too. Imagine holding the balloon so that it doesn't fly away if the wind should blow.
You can use the same mental visualizations as in Chengbao Zhuang. Tibao Zhuang can be used as a supplemental exercise to Chengbao Zhuang. You can use it to lower the intensity of training when you feel pain in your arms, shoulders or back while doing Chengbao Zhuang. It is also suitable for beginners or weak practitioners or people with poor health.
When you get tired of doing Chengbao Zhuang or are feeling uncomfortable, you can change to doing Tibao Zhuang. A beginner should practice these two exercises twice a day, 10-15 minutes each time is acceptable. You can practice longer according to your condition. You should feel comfortable and gradual improvement will occur over time.
-->
Tibao Zhuang is done whenever you feel too much muscular tension in your arms from doing the Chengbao Zhuang posture described in Part One
http://spirithealers.blogspot.com/2013/06/standing-meditation-produced-superior.html
As you will gather from the following section, you just lower your arms to change to Tibao Zhuang. When your arms feel comfortable again, you can return to Chengbao Zhuang by raising the arms again. One of my classmates spends more time with Tibao Zhuang than Chengbao Zhuang and he can relax his muscles extremely well.
Tibao Zhuang is also an important posture in Yang Sheng Zhuang.
When you practice this or any of the standing postures, the state of mental and physical relaxation and comfort is gradually deepening. Following, your health is also improving.
Basic requirements of Tibao Zhuang are the same as of Chengbao Zhuang. While in Chengbao Zhuang your arms are at shoulder level, in Tibao Zhuang you keep them at both sides of your belly about 30 cm (1 foot) in front of you. The distance between your hands is about 3 fists wide.
Stand with your feet shoulder-
Under your armpits pretend that there are 2 small balloons lightly supporting your upper arms. Your elbows have the intention of pushing outwards like the feeling of a round inflated balloon. Elbows, forearms, and wrists are resting on imaginary wooden boards floating on the surface of water, or as if resting on a table. Direct the palms of your hands upwards and toward your body. Curve your fingers slightly.
Imagine embracing a balloon between your arms, chest, and belly just like in Chengbao Zhuang except that your arms and hands are lower. The balloon is supported gently with your hands, the section of your palms closest to the wrists, and the middle section of your arms. Feel the balloon as if it was there and at the same time as if it wasn't. Use no force here too. Imagine holding the balloon so that it doesn't fly away if the wind should blow.
You can use the same mental visualizations as in Chengbao Zhuang. Tibao Zhuang can be used as a supplemental exercise to Chengbao Zhuang. You can use it to lower the intensity of training when you feel pain in your arms, shoulders or back while doing Chengbao Zhuang. It is also suitable for beginners or weak practitioners or people with poor health.
When you get tired of doing Chengbao Zhuang or are feeling uncomfortable, you can change to doing Tibao Zhuang. A beginner should practice these two exercises twice a day, 10-15 minutes each time is acceptable. You can practice longer according to your condition. You should feel comfortable and gradual improvement will occur over time.
-->
About 20 minutes each of sitting meditation, tibao and fenshui (aka cultivating middle balance), followed by tai chi, is my current afternoon routine. I do about 40 minutes of chengbao in the morning, along with isometrics and tai chi.
ReplyDeleteEndurance is not a problem. Neither is motivation, but finding the time can be. I prefer to do the exercises when the mood is right. Some mornings I wake to soreness, cramps, etc. Self-massage takes care of 90% of that.
I believe strict form is okay to begin with but some aspects can be individualized. I understand that Grandmaster Wang endorsed experimentation. I do not experiment for the sake of experimenting but because it seems called for. EG what level my hands are at, or how far apart, ot the angle they are at.