Basic Instructions: This exercise develops your ability to stand upright like a post or pile. Squat down with your hips almost parallel to the ground and wide apart. Throughout the exercise, the feet stand parallel to each other at a distance of three feet from one another. Bend your knees until your thighs are almost parallel to the ground. The toes are turned slightly inward and seem to grab the ground. The center of gravity of the body is located exactly above the middle of the distance between the feet. Then turn your knees slightly outward, fingers pointing forward. The crotch should be rounded and tucked in, the neck should be straightened, the shoulders should be lowered, the elbows bent and in front of the chest, the hands should be turned with palms to the ground, while the thumbs should be laid away from the index fingers. The rest of the fingers are slightly separated from each other, the middle fingers are opposite each other. Hands raised to shoulder level, eyes look forward to the middle fingers. Before finishing the exercise, place your hands on the dan tian for a while and then lower them naturally to the sides of the body.

The exercise can be divided into several parts with pauses between them. Each part cannot be less than 3-5 minutes, and the duration of the entire exercise must be at least 30 minutes. At the second step of the exercise, being in the same position, you need to take your hands back several times and move them forward, coordinating the movements of the hands with breathing. When the arms move back, an inhalation is made, when they are pushed forward, an exhalation is made. At the same time, the qi in the dan tian is mentally stirred, moving up and then going down. The second step of the exercise can be done for 3 minutes

Healing effects: Shaolin pillar exercise is a combination of internal (mental) and external (physical) movements designed to strengthen leg strength, develop good posture, steady gait, improving the flexibility and mobility of the trunk, strengthening the lower back, toning the kidneys and enriching dan tian qi.
Indications for use: The exercise is very useful for the treatment of neurasthenia, insomnia, pain in the lower back and legs, and diseases of the joints of the legs.