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Here you will find free video clips from New Creation Tai Chi-Qigong for All Abilities, a 105-minute video that is now available on Amazon.

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These clips will appear on a rotating basis so you will get acquainted with many of the movements.

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Basic Posture

Link: New Creation Tai Chi-Qigong Basic Posture

 It’s important to do all New Creation movements with good posture.  We want a straight spine that allows the nerves to conduct efficiently from the brain throughout the body, and we want an erect posture that provides room for the proper functioning of all organs. We want the limbs to be straight and yet relaxed so the muscles will function efficiently. We should be conscious of good posture at all times when standing and seated.

The first posture is called “In the Beginning” or “Preparation” or “Heaven.”

Standing and sitting (feet together)

1. Stand or sit in a relaxed manner with the feet together.
2. If you are seated, move out to the edge of your chair.
3. Stand with your back straight, shoulders relaxed and knees slightly bent.
4. The crown of the head should be up as though suspended from a string.

Feet together

1. First, focus attention on your feet.
2. Put your feet together.
3. If standing, balance the weight on the balls of your feet.

 Knees slightly bent

1. The knees should be slightly bent—not locked out—but slightly bent.
2. Practice relaxing the knees and then pushing with the feet and straightening the legs slightly, still being sure not to lock out the knees. Push up, relax down, push up, relax down.
3.  It may help to envision that you are riding a horse and pushing your feet in the stirrups in rhythm with the horse’s gait. 
4. You might also envision the repeated flexing and unflexing you do when riding a bus or trains while standing up. This is a subtle movement but very strengthening for the legs and feet. 

Straight spine

1. Now focus your attention on your lower back
2. Place your hands on your back below the waist and gently rock the hips back and then gently forward so that the hips are tucked under.
3. Notice now that your back will be flat. Your knees will be slightly bent. In all of our exercises the knees should never be locked out but should always have a slight curve. The hips should be tucked under.   

Shoulders and chest open

1. Now, focus your attention on your shoulders.
2. Roll them forward, then roll them back so they open up your chest, allowing more breathing room. Repeat three times.

 Shoulders down

1. Now inhale and draw your shoulders up toward your ears as far as you can, and hold them there for a moment. Sqeeze . . . Then let them slowly drop down and relax. One more time, squeeze up toward the ears, and then let them come down, relaxed.
2. Feel the shoulders come down farther and more relaxed with each repetition. The shoulders may finally be two or three inches lower than when you started. 

 Crown up, chin tucked

1. Now focus your attention on the crown of the head.
2. Tuck your chin in and extend the crown of your head upward toward the sky so that your back and neck are in a straight line. 
3. Think of your body as being suspended from a string at the crown of your head. The body is in perfect alignment and balance.
4. The eyes should look softly into infinity.

 In summary:

• Feet are together
• Knees are slightly bent
• Hips are tucked
• Back is flat
• Shoulders are relaxed and open
• Chin is tucked
• Crown of head is up as though head and spine are suspended from a string.

 This is the Preparation or Heaven posture that we use for In the Beginning. This position, along with breathing, constitutes the most fundamental exercise of Qigong and is often practiced for long periods of time.

Watch the video and review these instructions a few times. Do them in front of a mirror to see if you think you are doing them properly.

Standing (feet apart)

Most movements in New Creation Qigong will begin from what is called the “Horse Stance.” 

1. Stand or sit in the Heaven posture as described previously, obeying all the principles.
2. Then simply separate the feet by stepping to the side. Your feet should be about a shoulder’s width apart. Your knees will be open, as though you are riding a horse. If you are seated, separate your knees and feet to about a shoulder’s width.
3. The back will still be straight, the hips tucked, the knees bent and the crown of the head suspended as from a string.
4. Look down at your feet.  If the toes are pointed out in a V shape, move the heels out so the outsides of the feet are parallel.
5. The weight will be on the balls of the feet. Think of your feet as having roots that go deep down into the earth.

 This is a strong position in which you can stand for a very long time with the weight perfectly balanced and with minimum stress to the body, especially the back and legs. There is room for a little flexing in the legs if, for example, you are standing up riding a city bus or train.

This posture will give you good stability and provide a solid position from which to do all New Creation movements.

Review these instructions a few times and do them in front of a mirror to see how well you are doing. This one posture can help you feel much better when you are standing to do any task during the day. Assuring that your body is straight and in alignment will help you gain strength and stamina more quickly so you can do the things that are important in your life.

Blessings!

Copyright by Anna York, 2008, All Rights Reserved.