The correct way to stand piles: feet apart and shoulder width apart. Adjust your body and mind, relax your body, breathe smoothly and have a peaceful mind. Knees slightly bent, standing in a squat, hands folded, hands between the chest and abdomen, fingers open, palms facing each other, hands comfortable and spherical.

Optimum time period for pile standing: the most basic time requirement for pile standing must be 40 minutes. If it is less than 40 minutes, it will have no effect. In addition, according to different needs, the time is different. For the purpose of health, you can stand for an hour.

The main points of vertical piles are as follows:

1, virtual top collar strength. Just look up slightly, as if there is a thread pulling your head. At this time, the neck is stretched and the jaw is slightly contained. At this time, you will feel your head gently lifted. After practicing for a long time, you will feel particularly agile and sensitive.

2, including chest pull. When standing in a pile, our hands are like holding a ball. Our breasts are empty and our backs are round, which will make us feel full. If we find this feeling, our breath will not float on it, and it is easy to establish the feeling of abdominal breathing. Therefore, the process of standing piles is actually to practice abdominal breathing slowly.

3. Sit with your waist down. Relaxation means relaxation, and lower your waist. Sitting is sitting, and hips are hip joints. The main purpose of sitting on the hips is to relax the waist.