The essential practice in Tai ji quan, Qi gong and most Nei gong. It is know as “The standing pole”. It is used for cultivation, in order to develop patience, strength and stamina. It is a simple posture where one stands legs shoulder width apart and lifts the hands to about shoulder height. The posture is then held for more than a minute, adhering to the principle of Tai ji Chuan. Lifting, sinking, centering, Intent, breath, vertical posture, empty and full, elbows tucked and hands expressing, all are incorporated in this stance. One listens to the movements of the body, its attachments, it blockages and its strengths. One works on adjusting the posture, easing the movement with each breath. Open and close, in and out. The feet and legs ground the body with the inhalation expressing the opening of the chest through the hands. The shoulders relax and draw down sinking the back with exhalation. One can focus on the palms and soles of the feet all the while being centered on the Dantien. Start little by little, 30 secs, a minute, 5 minutes, progressing until one can hold one’s stance longer and longer.