Back Exercise #2:
Qigong Bow Stance

Regular qigong (a.k.a. chi kung) back exercise will realign the vertebrae, promote good posture, stimulate flow of healing chi energy and gradually correct scoliosis and other back problems that cause discomfort and chronic pain.

Back pain is usually caused by poor back alignment due to poor posture and little support, but you don't have to go to a masseuse or chiropractor to fix your back problems. The two back pain exercises introduced on this website are simple to learn and can be practiced anywhere at home and at work.

Get used to standing properly by practicing the following qigong bow stance and the qigong horse stance. Just ten to fifteen minutes of practice every day should relieve and keep scoliosis and other back problems away.

If you have not mastered the qigong horse stance you need to practice that one first. It is the easier of the two stances.

You should also read the Disclaimer before attempting any of the exercises on this website.

Steps to Qigong Bow Stance

1. Stand with your feet together, toes pointing out in forty-five degrees position from the center on each side.
2. Slide the right foot forward so that the heels are shoulder-width apart.
   
3. The weight of your torso should be evenly distributed between both legs, knees slightly bent.
4. The kua — part of the groin area defined by the crease between your hips and your thighs — must be indented.
5. Your posture should be straight, not arched, the tail bone tucked in, shoulders relaxed. Visualize hanging from a piece of thread from the top of your head, your trunk sinking down.

   If you are doing this stance properly, you should find the back of your thighs are relaxed: when you pat them, they will shake. (See Qigong Horse Stance for more details).

6. When you have mastered these steps move back into beginning position. Then slide your left foot out and begin the bow stance again, this time with your left foot forward.

Key Points to Remember:

• The kua is indented, knees are bent, weight evenly distributed.
• Visualize hanging from a piece of thread from the top of the head, rest of torso sinking down.
• The back of the thighs should feel like jelly.

So there you have it: practice this back exercise for ten to fifteen minutes a day to say goodbye to scoliosis, chronic back pain and other back problems.




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Qigong Horse Stance
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