Tree, Qi and Walking

About This Class

This 47-minute approachable Qigong session centers on the ancient practice of Zhan Zhuang — "Standing Tree" or the Standing Post — guiding practitioners through five progressive arm positions held for roughly one minute each: the Grand Ultimate Stance, Holding the Ball, Standing in the Flowing River (Gathering Yin Chi), Pushing the Clouds/Holding Up the Heavens, and a return to Holding the Ball. Throughout, instructor Terry Kvasnik weaves in detailed alignment cues — soft knees, relaxed hips and waist, tailbone dropping, crown of head rising — alongside vivid imagery of spheres between the joints, a golden cord lifting the crown, and a pilates ball behind the hips. Breath is directed into the belly (Dantian), the tongue rests on the roof of the mouth, and a consistent meditation thread invites practitioners to return wandering attention to the Dantian as a mindfulness anchor. The class closes the standing post with a sealing breath visualization and Dantian circling, then transitions to three supplementary movement exercises: Windmill Arms for shoulder and waist mobility, Raising Thor's Hammer for full-body spiraling and spinal awareness, and Tai Chi Walking — a slow, weight-shifting heel-to-toe gait practice emphasizing core engagement, ankle stability, balance, and leg strength. The overall tone is deeply grounding, philosophical, and encouraging, with the instructor explicitly noting caution for those with knee or hip issues and consistently reminding students to work within their own limits.