Qigong Horse Stance: Improving Your Posture Through Tai Chi

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Qigong is a Tai Chi exercise that relieves pressure in the spine. It corrects the posture and reduces lower back pain. It also eliminates pain from painful trigger points. People who suffer from chronic back pain, misaligned spine and scoliosis will benefit from the qigong stance.

Unlike other external positions in Tai Chi, qigong stances require relaxed postures. They are very easy to master and ideal for back exercises.

How to Perform the Qigong Stance

Step 1: Start by standing straight with the feet shoulder-length apart. The toes should be pointed slightly inwards. The groin area where the hip and thigh form a crease should be indented. Do this by performing a shallow squat. Keep the tailbone tucked.

Step 2: Now visualize a piece of thread hanging from your head. Lower the body as if you’re about to sit down on an imaginary chair. Now raise both arms as if you’re hugging a tree. Keep the elbows hanging down then sink the shoulders down.

Step 3: As you raise the arms, inhale to lengthen the spine then exhale to release tension. Hold the position for at least 10 minutes. For advanced trainers, you have to hold this position for a minimum of 20 minutes.

Benefits of the Qigong Stance

Corrects the Posture

Because the weight is evenly distributed on the feet, the pressure is alleviated from the spine. Over time, the back muscles will start relaxing. And when the muscles are relaxed, the shoulders aren’t hunched. The spine achieves its natural S-shape. With the right posture, you feel taller, less fatigued. In time, you will experience fewer aches and pain from a misaligned spine.

Improves Balance and Coordination

The Qigong stance seems like an overly simple position, but it does wonders for your balance and muscle coordination. When you hold the position, the shoulders become aligned together with the spine. The back muscles become stronger, less stiff. Eventually, the legs become stronger. This minimizes the risk of injuries.

Strengthens the Pelvic Floor

The qigong stance alleviates the pressure from the pelvic floor. Although the stance is relaxed, the pelvic floor muscle will contract. As it contract, it becomes stronger, more toned. A toned pelvic floor cuts the risk of poor bladder control and prostate disorders in men. It could also boost sexual pleasure and vitality.

Tones the Transverses Abdominus Muscle or TVA

The TVA is the abdominal muscles’ deepest layer. Because TVA is deeply seated within muscles, it’s harder to tone. This large swath of muscle holds your internal organs. A toned TVA translates to a flatter belly.

Because the qigong stance alleviates pressure from the spine, it activates the TVA. Holding the position contracts the TVA, strengthening and toning the muscle. Performing qigong stance over time will lead to a flatter stomach and leaner frame!

Supports the Spine

The qigong stance helps build a stronger back by supporting the spine. When the TVA muscle is engaged, the pressure is relieved from the front of the spine. As this occurs, the back muscle relaxes. When the back is relaxed, it’s less prone to stiffness and injury. Qigong stance eliminates tension, muscle weakness and common aches and pains.


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