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“To cleanse the marrow, one must start with standing post,” standing post is a posture that can mobilize the body’s Qi, promoting the circulation of Qi and blood.
Standing post not only nourishes the spirit but also strengthens the body; it enhances mental acuity and increases physical strength. Many may think that standing post is just like squatting in a horse stance, which anyone can do, and it’s not that miraculous. Squatting is one form of standing post, but there are many types of standing post. Do not underestimate this practice; “a thousand movements are not as effective as one stillness, a thousand trainings are not as effective as one standing still.”
In youth, the lower jiao (lower abdomen) is generally solid while the upper jiao (chest) is relatively weak. The upper jiao refers to the heart and lungs, while the lower jiao refers to the liver and kidneys. When the upper is weak and the lower is solid, with sufficient yuan yang (original yang), the mind is clear, and one is full of vitality. This is like a clear sky, with gentle winds and light clouds above, and lush trees below.
However, in old age, a person gradually becomes weak in the lower jiao and solid in the upper jiao. When the upper is weak and the lower is solid, the head feels light and the feet heavy, leading to a clear mind and energetic spirit; when the lower is weak and the upper is solid, the head feels heavy and the feet light, resulting in a state of lethargy. Therefore, Daoist medicine considers a weak upper jiao and solid lower jiao to be a sign of health, while a solid upper jiao and weak lower jiao indicate a pathological condition.
Why does one experience a solid upper jiao and weak lower jiao? This is due to the obstruction of Qi flow, where Qi accumulates in the upper part and does not descend, leading to a solid upper and weak lower. The universe is a vast cosmos, and the human body is a small universe; the laws of the human body follow the laws of the cosmos.
Between heaven and earth, clear Qi rises while turbid Qi descends; within the human body, clear Qi should rise and turbid Qi should descend. If the lower part is weak, like deforested land and soil erosion, then the upper part becomes solid, leading to sandstorms obscuring the sky.
So how can we improve this situation? The national policy is to plant trees and create forests, allowing the lower part to become solid first; when the lower part is solid, the upper part will naturally become weak.
The Daoist principle is similar: to allow the Qi of the heart and lungs in the upper jiao to descend, one must first enrich the Qi of the liver and kidneys in the lower jiao, and one method to achieve this is through standing post.
Standing post emphasizes stability; the key is to stabilize the lower half of the body, creating a sense of rooting.
All the Daoist skills are encapsulated here; by standing still, with the head reaching for the sky and the feet grounded, the body gains roots, and the Qi within will gradually return to its original position, with the rising Qi ascending and the descending Qi descending. Over time, the body will restore to a state of weak upper jiao and solid lower jiao.
This is akin to a glass of murky water; the more you stir it, the murkier it becomes. If you let it sit still, the lighter substances will float to the top, and the heavier substances will settle at the bottom. Soon, you will see a clear glass of water.
During standing post, bending the elbows and raising the arms, as well as slightly bending the knees, aims to lower the body’s center of gravity, thus enriching the lower part. When the lower part is enriched, the kidney essence will be abundant, and with sufficient kidney essence, the zong qi (ancestral Qi) will flow smoothly, allowing the heart and lung Qi to descend and the liver and kidney Qi to rise. This way, one enters a state of weak upper jiao and solid lower jiao, promoting health and longevity.
The Huangdi Neijing (Yellow Emperor’s Inner Canon) specifically discusses standing post: “Grasping yin and yang, breathing in essence, standing alone and guarding the spirit, bones and flesh as one, thus able to endure the heavens and earth…”
Centuries of practice have proven that standing post is one of the best methods to replenish vital energy.When vital energy is abundant, one becomes strong and resilient, capable of resisting all diseases. Many healthy individuals who practice standing post regularly enjoy longevity.
Moreover, those who are weak and frequently ill can also benefit from standing post. This practice not only opens the meridians and harmonizes Qi and blood, facilitating the interaction of yin and yang, and accelerating metabolism, but it also strengthens the functions of various organs and cells, showing excellent efficacy for many chronic diseases such as hypertension, heart disease, diabetes, obesity, hyperlipidemia, and gout.
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Here, we introduce a basic standing post method for Qi supplementation. Before practicing standing post, one should empty the bladder and bowels, loosen clothing and belts, and avoid practicing one hour before and after meals.
1. Feet
Stand with the feet in an inward “eight” shape, raise the hands to the chest, ensuring the feet are not too wide, with the heels slightly wider than the shoulders and the toes about shoulder-width apart.
2. Head
The head should be upright, with the Baihui (Hundred Meetings) point lifted, the chin slightly tucked, the mouth gently closed, the tongue against the upper palate, the expression calm, the gaze level, breathing naturally, and the whole body relaxed to balance and harmonize the Qi throughout.
3. Hands
The fingers should be naturally spread, as if holding a balloon between the hands. The arms should be rounded, embracing the body in a semi-circular shape. Initially, the hands can be positioned lower, gradually raising them, but they should not exceed shoulder height or drop below the navel.
4. Shoulders
The shoulders should be relaxed, not tense or raised. They should hang naturally downwards. At this time, the collarbone and chest may feel slightly heavy, so while relaxing the shoulders, they should also be pushed outward. Some people may sweat during prolonged standing post, and their hands may feel cold; this is due to the shoulders and elbows not being relaxed, causing Qi flow obstruction.
Therefore, before practicing standing post, one should shake the shoulders and gently rotate them back and forth to relax.
5. Knees
The knees should be slightly bent, not extending beyond the toes, with the thighs feeling empty, resembling a sitting position without actually sitting.
6. Body
The upper body should be straight, not slumping or arching the back, with the chest slightly contained and the back straight. The abdomen should be relaxed and slightly drawn in. The perineum should be lifted, and the tailbone should hang down towards the ground. Lifting the perineum allows Qi to rise, in conjunction with lifting the Baihui point, thus connecting the Qi flow throughout the body, achieving balance and fullness of internal Qi, which manifests as a “standing like a pine” posture, upright and robust.
When the internal Qi is abundant and smooth, the body will naturally lower. When lowering, the knees should not extend beyond the toes. This way, standing post not only builds strength but also increases energy. However, it is crucial to keep the tailbone hanging down; otherwise, the Qi will only rise without descending, leading to an imbalance that can cause high blood pressure.
Maintain this posture, relax the entire body, and clear the mind, allowing Qi and blood to flow naturally. Generally, stand for at least 30 minutes. Initially, practicing standing post may feel strenuous, with soreness in the knees and thighs. Some may even tremble; this is a normal reaction and should not be concerning. As the trembling subsides, it will gradually improve. When experiencing soreness in the legs, it is essential to persist; the soreness indicates insufficient Qi in the body to support its weight.
At this time, you can use your mind to sense which part is sore and how it feels. Qi will follow your intention; when your mind reaches the sore area, Qi will flow into that area. Once the Qi in that area gradually becomes sufficient, the soreness will disappear, and your body will be able to squat lower and more steadily.
Remember, while standing straight may seem easier, being too straight is ineffective. If possible, try to squat a little lower, but do not force yourself to sit down too low; just go as low as feels comfortable.
Those who have practiced standing post will have this experience: after standing for a while, you will feel warmth in your limbs, indicating that your Qi and blood are becoming vigorous. After standing longer, you will naturally sense the movement of Qi within your body. Wherever your mind goes, Qi will follow, as your meridians begin to connect. Once the meridians are connected, Qi and blood will flow unobstructed, and various ailments will improve quickly. As Su Dongpo remarked about practicing standing post: “Its effects may not be immediately apparent, but after accumulating over a hundred days, its benefits are immeasurable, far surpassing the effects of medication.”
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