In our seated Tai Chi programme we teach a lovely seated Nei Gong exercise.  It is an exercise that reinforces correct posture and breathing and also serves a method for calming the body and mind.  It can also be incorporated into a pre-sleep ritual for those who suffer from insomnia – it help’s prepare the body for a peaceful night’s sleep.  It can also be used at your desk and in your car.

Simple Seated Nei Gong

1 – Firstly you will need to be seated – either sitting on a chair or on the edge of the bed.  Ideally you should sit at a height were your thighs are horizontal with your feet sitting flat on the floor shoulder width apart.

2 – Now you need to hold your head “as if suspended from above”.  Imagine that you have a book balanced on your head and then gently float the crown of the upward – ensuring that crown stays level and your book doesn’t fall off!  This should cause you to sit up straight and feel the spine open.

“According to research, every inch the head moves forward of the shoulders, weight is amplified by 10 pounds.” Erik Dalton Ph.D.

This is a quote that I throw around regularly but it wasn’t until a recent seminar with Steve I understood the implications those extra 10 pounds of weight has on the body.

Steve was teaching at my kwoon and was talking us through some standing nei gong postures explaining the importance of having the head aligned properly on top of the torso. He used the above quote and then looked over at my medicine balls on the shelves and said, “This medicine ball weighs 10 pounds meaning that every inch your head is out of alignment you’re adding another medicine ball!” and then passed the medicine ball around the group. It was the first time I’d really considered how much 10 pounds of extra strain actually weighed and it was shocking.

Steve Rowe talks about the principle of the Wedge, body alignment, posture and structure in the Martial Arts.