Wu Chi Posture Refinement

Wu Chi (Formless Form)

Stand with feet shoulder width apart.
Toes pointing forward, or if more comfortable, pointing slightly apart.
Knees are slightly bent.
The bowl of the pelvis is neutral, nothing spills out.
This stance causes the lower back to flatten, as if you were leaning against a wall.
Pull the navel toward the spine to help flatten the low back.
Shoulders relax down and back, opening the chest.
Allow the heart to move forward, drawing the should blades together toward the spine.
Adjust the head so it is on top of the spine.
Slightly tuck the chin.
Let the arms form a gentle "ward off" as they move forward.
Palms face slightly inward, toward the tan tien.

Heaven gently pulls the head and upper torso upward into the universe.
Earth gently pulls the tailbone toward the center of the planet.
Upper body rising and lower body descending creates space in the center.
Qi fills the space.

Turn your attention to the breath.
Notice your natural rhythm.
Now lengthen the inhale and exhale.
Make each inhale as long as the exhale.
Deepen the breath bringing it all the way into your center.
Let the belly be soft.
Fill the tan tien with your breath.

Feel the energy of Qi moving in the breath, blood and nerves.
As you breathe deeply, continually adjust toward ease in the posture.

This alignment supports the cultivation of Qi.
Do this alignment at the beginning and end of your Qi Gong or Tai Chi practice.

You can also use the Wu Chi posture as its own complete meditation.