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Standing Practice – Stage 1

Foundation: Clearing and Opening

Purpose

To free the body from tension and learn to stand without strain.

Duration: about 3–6 months.

Posture

  • Feet shoulder-width apart, knees soft, spine long.
  • Weight evenly on both feet.
  • Crown gently lifted, chin tucked slightly.
  • Shoulders loose, arms hanging naturally.
  • Experiment with rotating your palms to face inward toward your body or backward.

Feet

  • Start with the feet forming a slight V-shape — heels about a fist-width apart, toes angled outward 10–15°.
  • This position allows hips and lower back to relax and opens the groin naturally.
  • Weight rests toward the center of each foot, not on the heels.
  • Feel the ball and outer edge of each foot gently pressing the floor.

Arms

  • Let arms hang naturally at the sides, fingers slightly curved.
  • Keep shoulders and chest relaxed; elbows drop with their own weight.
  • Sense a gentle lengthening through the fingertips, not a forced stretch.
  • Arms remain lowered throughout Stage 1 — raised positions begin only in Stage 2.

Simple hanging arms allow full attention on feet, spine, and breath.

Breathing

  • Breathe naturally through the nose.
  • Let breath settle in the lower abdomen without forcing.
  • On exhale, allow shoulders and back to soften.
  • Keep tongue on top of palate (roof of your mouth).

Eyes

  • Eyes open, lids slightly lowered, gaze soft and resting forward or downward.
  • Let visual input remain in the background — don't focus on specific objects.
  • Experiment with closed eyes if you find it easier to sense internal alignment and relaxation.
  • Some find closed eyes deepen the experience; others prefer open eyes for stability.
  • Test both and notice which supports clearer awareness for you.

Mental Focus

  • Use light visualizations to help attention settle:
  • Imagine roots growing gently from the soles into the ground.
  • Feel a thread lifting from the crown, lengthening the spine.
  • Picture breath moving like mist in and out of the lower abdomen.
  • These images are only tools for sensing alignment, not beliefs or energy rituals.
  • Drop them as soon as you can maintain posture and relaxation without them.

Routine

  • 10–20 minutes daily; short sessions better than one long hold.
  • Gentle shaking or joint rotations before and after.
  • Note sensations: warmth, trembling, relaxation.
  • Document what you did and what it did to you — contribute to collective understanding.

Signs of Progress

  • Stable balance and warmth in legs.
  • Breath deepens naturally.
  • Mind quiets without effort.

5. Common Errors

Issue Correction
Locking knees Keep soft bend
Tight shoulders Exhale and drop weight
Forcing breath Return to natural rhythm
Overtraining Shorter, more frequent sessions
Getting attached to sensations Note them, let them pass

Goal

Become aware of where you hold tension — and learn to let it dissolve.

When to Explore Stage 2

When standing for 15+ minutes feels natural rather than effortful, and warmth appears in your legs without forcing — try lifting your arms into the ball position for a few minutes.
If it feels curious rather than strained, Stage 2 is ready for you to explore.