For thousands of years, Chinese Daoist, Buddhists, and Kung-fu masters have been developing mind, body, and energy exercises for health and fitness. Many of these practices fall under the term Qigong, which means breath work, while others are known as Neigong, or “internal work.” Among these exercises are “standing post” postures, of which there are over a dozen. Many people credit these exercises with anti-aging benefits that include significant improvements in balance, strength, immune function, and wellbeing.
Standing post postures involve standing still and unmoving for two to 40 minutes at a time while activating your postural muscles. The longer one stands still while assuming a posture, the more the muscles fire to keep the posture steady. This process helps develop qi or internal, vital energy that you can circulate within your body to improve energy, circulation, and vibrancy.
Small, gentle movements like tai chi are already an effective form of exercise. By incorporating a standing routine of about 15 minutes per day, you’ll be surprised at how physical standing exercises can be. These exercises are especially beneficial for those who have limited mobility due to health issues or a lack of physical activity.
Follow along with Kung-fu teacher Arnaldo Ty Nunez through a set of three standing energy-building and circulating exercises:
Posture 1 – Arms floating on water
Begin by standing tall with feet together and arms by your side. Slowly step out with your left foot so that your legs are shoulder-width apart, with knees slightly bent. Then, slowly raise both arms up at the same time to your waist level, ensuring a curvature in the joints and palms facing down. Imagine you are holding a large beach ball in your arms. Place your tongue on the roof of your mouth to circulate qi in the body. Breathe in slowly through your nose and exhale quietly through your mouth. Begin by holding this posture for one minute and work up to five minutes over time.
After building up energy in this posture, circulate energy around the body by turning your palms outward, raising your arms along their sides, and gently lowering them down the center. If you held the unmoving posture for about two minutes, circulate the energy for 30 seconds.
Posture 2 – Arms embracing the tree
In this posture, hold your arms at chest level, either facing inward or outward. Maintain the curvature in the arms, as in the previous posture. Sustain the posture without moving for two minutes, eventually working up to five minutes.
After building qi in this posture, circulate the energy by drawing a circle with your arms in front of your chest, opening and closing the chest and arms. A second version involves moving the arms outward and then inward in an opposite motion.
Posture 3 – Arms supporting the sky
For the final posture, raise your arms above your head with both arms and palms held slightly diagonal. Hold the posture for at least two minutes, increasing the duration over time. To circulate energy, circle your arms from top to bottom in front of your torso for 30 seconds.
While these postures may be difficult at first, they become easier with time and practice. As you increase the holding and energy circulation times, you’ll start to feel more vibrant and energetic. Though these exercises may not replace traditional workouts, they offer an excellent supplement to any workout routine and provide a useful alternative for those who have limited mobility.
