First, prepare the posture.
1, standing posture:
Stand up straight, with your feet together or slightly apart, shoulder width apart, and focus on the front, back, left and right centers of your feet to keep stretching and balance.
Step 2 relax:
Relax the muscles of the whole body, especially the muscles of shoulders, back, arms and legs, so that the body can relax and stretch as much as possible.
3. Head posture:
Raise your head slightly, tuck your chin slightly, look forward and keep your neck relaxed.
Second, the pile method practice
1, adjust breathing:
Take a deep breath, be gentle and deep as possible, and concentrate on breathing.
2. Lift your arm slowly:
Slowly lift your arms from both sides of your body to your chest, palms facing each other, rotate slightly outward, fingers slightly apart, and arms slightly bend with your body shape.
3. Maintain stability:
Keep this posture, breathe smoothly, and maintain a balanced and comfortable state. Be careful not to overexert or feel nervous.
Step 4 focus on:
Pay attention to different parts of the body, especially the arms, back and feet, and feel the subtle changes in the body.
Third, matters needing attention and skills
1, continuous practice:
Beginners may feel uncomfortable, but constant practice helps to gradually improve posture and balance.
2. Relax moderately:
Although you should keep your body posture, don't make your body too tight, and always keep relaxed.
3. Stay focused:
Try to stay focused and calm, and avoid being impetuous or scattered.
4. Respiratory regulation:
Pay attention to breathing, take a deep breath to calm your mood and adjust your physical condition.
5. Self-awareness:
Pay attention to the subtle sensory changes in your body. As time goes by, you will feel the changes in your body and the flow of energy.
Tai Chi standing pile practice takes time and patience, which is of great help to the cultivation of physical flexibility, balance and internal energy. Practice for a certain time every day, and then gradually extend the practice time after the body feels comfortable, which is helpful to improve the effect of Tai Chi standing pile. At the same time, it is also suggested to seek the guidance and help of Tai Chi Chuan coach in the learning process.