Squatting against a wall is a very suitable Qigong movement for beginners.
It is an ancient exercise that involves moving your whole body. It’s a deep squat that helps build strength, balance, and body awareness in your legs. Stretching and relaxing the spine can improve blood circulation, aid in detoxification, and massage internal organs to help them function better.
For beginners, there are variations to gradually increase strength and balance before doing full wall squats every day.
Benefits of the Qigong movement – Squatting
No impact on joints.
Deep internal movements that massage the entire body.
Increased circulation, blood flow, and oxygen distribution to limbs.
Boosted energy levels, and reduced fatigue.
Support for kidney and adrenal organs.
Assistance for the hormone system.
Expansion and compression of internal organs for a cleansing massage.
Aid in flushing toxins out through the lymphatic system.
Assistance in central nervous system spinal fluid circulation.
Bending and stretching the spine can help with back issues.
Improved joint flexibility and nourishment.
Strengthening and relaxing internal muscles around the waist.
Development of hip joint movements for weightlifting and kettlebell exercises.
Can aid in weight loss.
Used as a method to relieve stress.
The Guide to Squatting Exercise
Warm-Up:
Before squatting, it’s important to relax the body, prepare it, stretch connective tissues, and loosen fascia.
Tai Chi deep squats, standing without movement, double weight-bearing.
Forward bending lunge to relax the hip flexors on both sides.
Isolated spinal bending and stretching.
Standing in Wu Ji posture, hands on hips, squatting, keeping the spine straight.
Standing in Wu Ji posture, hugging thighs, squatting, curling the coccyx downward, and swinging the spine upward.
Squat Diagnosis:
If you can’t squat down with both feet flat on the floor, you can diagnose whether your ankles and Achilles tendons are too tight, and if your hip flexors are too tight as well. Lie on your back and bring your knees toward your chest. If your knees don’t reach your chest, it indicates the need to stretch and relax your hip flexors. If your knees keep rising, then your ankles/Achilles tendons need stretching and relaxation.
Knee Alignment:
The knees are hinges; they transfer weight but don’t bear it.
Protect the knees by ensuring they don’t extend beyond your toes.
Keep the weight behind the heels.
Toe Alignment:
Ideally, your toes should touch the wall, which might be challenging.
Another approach is to place your toes a few inches away from the wall.”
This seems to be discussing the practice of a specific kind of fitness routine that involves squatting and body alignment for energy flow and circulation.
Half-Wall Squat with Feet Hip-Width Apart
Positioning: Place your feet at hip-width apart, toes pointing forward. Your legs should be on either side of a door frame.
Stability: Ensure your knees are not shaking; try to press them together for stability.
Squat Movement: Start lowering yourself as if doing a full squat, but only go halfway until your thighs are parallel to the ground.
Posture: Keep your back straight and stand up.
Feet Together Half-Wall Squat
Feet Position: Keep your feet together, toes facing forward.
Stability: Press your knees together for stability.
Squat Movement: Similar to before, go halfway down, keeping your thighs parallel to the ground.
Posture: Maintain a straight spine and stand up.
Adjusted Technique Using the Door Frame
Half-Wall Squat with Door Frame and Feet Hip-Width Apart
Positioning: Feet at hip-width apart, toes forward, legs framing the door.
Stability: Ensure knees are stable without shaking.
Grip the Door Frame: Hold the edge of the door frame with your fingers.
Squat Movement: Lower yourself halfway while feeling a stretch from the middle to the lower back.
Rise: Roll your tailbone/pelvis downward for upward motion.
Use Arm Assistance: Straighten your body with the help of your arms.
Finish: As you stand, there’s a wave-like motion through your spine.
Full-Wall Squat by the Door Frame
Positioning: Feet at hip-width apart, toes forward, legs framing the door.
Door Frame Grip: Hold onto the door frame edge with your fingers.
Squat Movement: As you descend, your arms should extend.
Adjust Hand Position: You can move your hands to aid in squat depth.
Pause at Squat Depth: Feel a stretch from the middle to the lower back.
Rise: Engage your body from the crown to the tailbone for upward movement.
Use Arms to Straighten: Use your arms to straighten the body.
Finish: As you stand, there’s a wave-like motion through your spine.