Stand with legs parallel, feet three foot lengths apart. Squat down with toes pointing straight ahead, not outward. Push knees outward without letting them extend past toes, keeping thighs parallel to the ground. Simultaneously tuck hips inward, avoiding protruding buttocks. This creates a rounded crotch, commonly known as a "rounded crotch."Keep your chest slightly tucked in and your back rounded, avoiding an arched posture. Keep your chest level and your back curved.
Place your hands in front of your chest as if cradling a ball. Maintain a light, upright posture with your head lifted, as if suspended by a string.
These are the fundamental requirements for the horse stance. Initially, it may be difficult to hold for long periods. Being able to maintain it for 5 minutes is commendable, but persistence is key. Achieving 30 minutes is a significant accomplishment.
2. How to Increase Horse Stance Duration
Start each session by playing a song. For example, if a song lasts 3 minutes, aim to complete the stance until the song ends. If you can't, that's okay—just note your time for future comparison.
Expecting beginners to hold the stance for ten or more minutes at once is unrealistic. Break it into segments—3 to 4 minutes per session, repeated several times daily.
As you adapt, gradually extend each session or combine segments. Consistent practice will yield noticeable improvement over time!
3. Benefits of the Horse Stance
3.1.The horse stance is a fundamental martial arts practice, excellent for building leg strength and enhancing bodily stability. Its primary purpose is to regulate qi and blood flow, cultivate mental discipline, and train control over intention and awareness. Long-term horse stance practice provides specialized exercise for internal organs, improving their function. This leads to balanced qi and blood circulation, abundant internal energy, and enhanced endocrine function.
3.2. It enhances physical fitness, endurance, and strength in the waist and legs. It also focuses energy and concentration, cultivating internal strength.
3.3. Mastering the horse stance fortifies the kidneys and waist, strengthens tendons and replenishes energy, and regulates vitality and spirit.
3.4. Horse stance squats stabilize the lower body, improve balance, and make one less susceptible to being pushed, pulled, or tripped. They also enhance the chest and abdomen's ability to withstand impact.
3.5. They cultivate resilience and patience while building leg muscle strength.