How should I practice?
Do what feels natural … this of course means something different to all of us. However, in an effort to provide you with some guidance, we offer the following suggestions:
Clothing
Wear loose, comfortable clothes that do not bind or constrict breathing. The meridians (energy channels) are like a garden hose, when you constrict the hose you affect the flow. Wear clothes that keep the body warm but allow for release of heat. As for footwear, wear soft, flat shoes that provide good traction. You can also practice barefoot if you have strong feet, ankles and the weather permits. This is especially good if you are practicing on a natural surface (grass, dirt or sand) provide direct contact with the Earth.
Location
Find a place that is comfortable, inside or outside. A place that has few distractions. A quiet room with good air circulation is great. An ideal location is outside in peaceful natural surroundings.
Timing
You can practice anytime of day. In the early in the morning, the body is fresh and invigorated but any time of day is good. The best time may depend on your natural rhythm and your schedule. If you can, you should wait one hour after eating a meal and be sure to drink one glass of warm water before practicing because it helps your chi to circulate.
Duration
Try to practice for 10 to 15 minutes; four to five times a week. However, you may practice for as long and as often as you like. A schedule of regular short periods of practice is better than infrequent, long periods. The important thing is consistency. So find the amount of practice that works best for you and do it regularly.
Body Position
Keep the back straight and find a position that feels right for you.
When sitting:
Make sure that your legs can be at 90 degrees with your feet flat on the floor.
Head is level looking straight ahead * Chin is parallel with the ground * Jaw is relaxed * Back is straight but not tense * Shoulders and elbows are relaxed * Feet are shoulder width apart, pointed straight ahead * Eyes are soft gaze or closed
When Standing:
Back is straight but not tense * Feet are parallel, shoulder width apart * Knees are slightly over the feet * Shoulders and Arms are relaxed * Hips are relaxed with the image of sitting on a high bar stool * Eyes are soft gaze or closed
Breathing
Breathe slowly and softly through the nose with the tongue gently touching the roof of the mouth. Breathe from the abdomen.
Motion
Move very slowly, smoothly and evenly. Maintain a consistent pace throughout. Do not rush the exercises. Keep your moves soft and rounded. Stay relaxed and exert no muscular force.
Visualization
Try to feel the air around you as if it were a medium that you are moving through – like water – not just empty space. Try to move as if you were a leaf being blown by the wind – with no effort of your own.
