Wall Squatting Method (Dun Qiang Fa)
The Wall Squatting Method
is an important exercise for the relaxation of the spine, the lumbar region and
the coccyx. This is a basic supplementary practice to prevent and treat abnormal
symptoms and is usually practice individually according to the person's goal and
level. The sequence of steps is summarized below:
- Stand in front of a wall.
Place your feet with toes touching the base of the wall (you may initially
place your feet further away from the wall until you are more used to the
- Keep body upright, relax
body from head to toes. Keep chin tucked in and baihui lifted at all times.
Recite silently and follow the visualizations for qi field creation (8 verses
in Level 1 Peng Qi Guang Ding).
- Slowly bend knees and lower
body along the wall. Arch shoulders forward and chest inward to establish
balance. Pull coccyx downward and forward.
- At the lowest point, remain
for a short while. Then pull body up with baihui leading, slowly rising with
coccyx still tucked forward.
- Repeat these movements for
as many times as you can.
- End with relaxing the whole
body and collecting qi to navel to nourish lower dantian.