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 A basic but profound qigong practice common to many internal healing and martial arts.  Translates as “standing post” or “standing like a tree  A foundational practice for self cultivation – develops natural core principles.  A form of meditation

Cultivates inner and outer awareness Cultivates good posture, muscles Cultivates dynamic relaxation Encourages the body to balance and heal Supports mental and emotional focus Provides a life style practice Provides a clear starting point for Tai Chi Provides a reference point for Tai Chi

10 E SSENTIAL P OINTS OF Y ANG C HENG F U  Energy at the top of the head should be light and sensitive.  Sink the chest and raise the back.  Relax the waist  Distinguish full and empty  Sink the shoulders and drop the elbows  Use the mind not strength  Unity of the upper and lower body  Unity of internal and external  Continuity without interruption  Seek stillness in movement

 Zhan Zhuan sitting  Zhan Zhuang standing  Walking qigong  Taiji long form  Taiji partner work  Taiji weapons

 Keep it Simple  Sit, breathe, and relax  Stand, breathe, and relax  Raise arms, breathe, and relax

 Progressive, Dynamic Relaxation  Three phase breathing  Inner Smile  Extend chi into legs, Stand, Raise arms  5 Main Arm Positions

The highest good is achieved when our practice raises the quality of our daily living and supports the well being of others.