As the foundation of the exercises in the Baduanjin, the standing pile exercise runs through the entire set of exercises and is one of the most basic and important movements in the Baduanjin. Through the adjustment of standing posture and the control of breathing, the state of various parts of the body can be effectively adjusted, so as to achieve the purpose of physical and mental health.
Studies have shown that standing piles have a positive impact on physical and mental health. For example, a study of 60 older adults found that after practicing standing for 60 minutes per week for 12 weeks, there were significant improvements in cardiorespiratory fitness and balance, as well as reductions in blood pressure and heart rate. Another study found that practicing stumping improved muscle strength, increased muscle flexibility and improved balance. From the perspective of traditional Chinese medicine, standing piles can adjust the body’s qi and blood, balance yin and yang, and play a role in regulating human body functions and enhancing the body’s righteous qi.
1. The basic points of staking exercises
Standing piles are used to regulate the internal qi and blood, viscera, and spirit of the body through the standing posture, so as to achieve the effect of strengthening the body and preventing diseases. There are three main types of Baduanjin piles: poleless piles, ball piles and press piles.
1. Standing
Standing posture is the foundation of the stump exercise, which requires the weight of the body to be evenly distributed on the soles of the feet, the knees to be naturally bent, the heels to be close to the ground, and the feet shoulder-width apart. Keep your body relaxed and don’t feel tight, especially not overstraining your shoulders, back, and neck.
2. Breathe
Breathing is an important part of stump practice. Breathe deeply, slowly, long, and thinly, without shortness of breath or shortness of breath, and do not inhale or exhale forcefully.
3. Ideas
Mind is the key to standing on the pile, which can regulate the body’s qi, blood and mental state, so that the body and mind can be balanced and coordinated. When practicing standing, you should concentrate your attention so that your thoughts are concentrated on all parts of your body, such as your head, neck, shoulders, chest, abdomen, back, hands, arms, legs, feet, etc., to feel the subtle changes in your body and mind, and adjust your posture.
4. Time and frequency
It should be adjusted according to the individual’s circumstances and needs. Beginners can practice for 2-3 minutes each time, gradually increasing to more than 15-20 minutes. The number of exercises should be 1-2 times a day.
Second, the role of the pile for health
First of all, the stump can adjust the breathing and increase the lung capacity. Through stump exercises, people can learn how to breathe deeply, which helps to increase the oxygen supply and reduce the occurrence of lung diseases. Poles also build muscle strength and improve flexibility and balance. Maintaining a stable posture during stump exercises helps to strengthen the core and limb muscles, while promoting improved balance, thereby reducing the risk of falls.
Standing piles help to promote blood circulation, improve the body’s immunity, enhance the body’s ability to fight diseases, and reduce the risk of contracting diseases. Pole standing can also help improve posture and reduce physical discomfort caused by incorrect posture in daily life. Standing piles can make people more aware of their physical condition, recognize their physical strengths and weaknesses, and thus improve health awareness.
Studies have found that standing piles can significantly reduce high blood pressure and blood sugar levels, and reduce the risk of chronic diseases. Long-term staking can significantly improve the cardiovascular system. Standing piles can also reduce mental stress and anxiety, improve sleep quality, and improve quality of life.
Practice has shown that for different diseases, standing piles can play different adjuvant treatment roles. For example, for diseases such as cervical spondylosis and frozen shoulder, standing piles can effectively relieve pain and relieve muscle tension. For diseases such as hypertension and coronary heart disease, standing piles can lower blood pressure, improve myocardial blood supply, and reduce the burden on the heart.
Standing piles can also alleviate emotional problems such as anxiety and depression. In the face of high-intensity work pressure and other problems, standing piles can effectively reduce psychological pressure and improve work efficiency and work quality. The elderly have a decline in physical function, and often have problems such as improper posture and inflexibility of hands and feet. Standing piles can help the elderly improve their body posture, enhance muscle strength, promote blood circulation, relieve problems such as waist and leg pain, and help the elderly maintain their health.
3. Precautions for the practice of standing on the pile of the eighth section
Correct posture: Make sure that your back is straight, your shoulders are relaxed, and your feet are parallel. If the posture is not correct, it may cause discomfort and even injury to various parts of the body.
Smooth breathing: Practitioners need to maintain smooth breathing to avoid breathing or wheezing. When practicing, you can use deep breathing, abdominal breathing and other methods to allow the body to better inhale oxygen and expel exhaust gases.
Focus: Keep your mind and breath in sync with your body’s movements. This allows you to better realize your body’s potential and speed up your body’s adjustment and recovery.
The time should be gradually extended: The time for standing on the pile should be gradually extended. Try it for a few minutes at first and gradually increase the time, but don’t overdo it at first. If you feel tired or uncomfortable, you can reduce the amount of time you spend exercising and gradually increase it as you get used to it.