[Martial Arts] Hundred Days of Foundation Building

Author: Jeffi Chao Hui Wu

Time: 2025-08-01 Friday, 5:41 AM

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[Martial Arts] One Hundred Days of Foundation Building
The four characters "One Hundred Days of Foundation Building" may sound plain, but they actually contain profound principles of martial arts. In the Taoist cultivation system, Qigong traditions, and internal martial arts, this stage is regarded as the threshold to higher realms, serving as both the foundation of the body and the foundation of the mind. A practitioner whose foundation is not solid is like a tall building standing on sand; a gust of wind can scatter it, making the path of Qigong impossible to discuss. I know its importance from personal experience, having realized through daily standing postures, meditation, breath regulation, and guarding the elixir what it means that "an unstable foundation renders all methods void." The term "one hundred days" is not just a mere number; it is a test of perseverance, a reconstruction of structure, and a challenging beginning towards the unity of body and mind. It is a prolonged tug-of-war with inertia, restlessness, and delusions, where each day must be approached with caution, taking steady steps.
Traditional Taoism states: "Refine essence into Qi, refine Qi into spirit, refine spirit back to emptiness." Foundation building is the first step—refining essence and nurturing Qi. If this step is not accomplished, all subsequent discussions are in vain. Although methods vary, the core is nothing more than three points:
First, standing post or sitting still, using the body as a vessel;
Second, regulating breath and introspection, using breath as a bridge;
Third, concentrating and entering stillness, using intention as a sail.
Standing post is not about being rigid; it is about being alive in the posture. Sitting still is not about being idle; it is about returning the universe within the body to a state of tranquility. During the one hundred days, daily practice must not be interrupted, with morning and evening sessions, in order to gradually see results. Especially with standing post as the focus, in stillness, the whole body subtly vibrates, Qi and blood surge, and meridians awaken. The first ten days are particularly grueling, with legs feeling like lead and knees and hips on the verge of breaking, relying solely on a single breath to sustain. Yet it is this "bitter root" that nurtures the future "sweet fruit." By the thirtieth day, if the method is appropriate, one often feels a slight warmth and swelling in the dantian, as if a Qi mass surrounds it, not controlled by intention yet responsive to it; that is the "Qi mechanism has begun to move." The same applies to sitting still, with the spine straight like a pine tree, hands resting on the dantian, lips and tongue slightly closed, breathing long and deep, with the mind inwardly collected, not seeking distractions or chasing stray thoughts. Over time, one naturally enters a state of self-forgetfulness, as if immersed in a sea of clouds, with the heart as still as water. If further supplemented with abdominal breathing and guarding the dantian, it can stabilize the Qi mechanism and unify the internal breath.
Traditionally, there is a saying of "small achievements in one hundred days," which does not mean true mastery has been attained, but rather that the internal Qi pathways have begun to open, meridians have started to awaken, and intention and breath have begun to harmonize, clearing obstacles for deeper levels of cultivation. If one hastily pursues power, Qi manipulation, or transformation without experiencing this stage, it will only harm the body and mislead the path. One Hundred Days of Foundation Building is also a method for cultivating the heart; externally it may seem tedious, but internally it is a practice of dialogue with oneself, restlessness, and desires.
During these one hundred days, the hardest part is not the posture, nor the sensation of Qi, but "guarding." The true essence of "foundation building" lies in whether one can practice daily without interruption, regardless of wind, rain, sunshine, or busy trivialities. In my past one hundred days of practice, I rose with the sun, stood post for thirty minutes in the morning breeze, and sat in stillness at night to conclude my practice, enduring soreness, numbness, frustration, anxiety, and doubt... each stage is a threshold and a transformation. Just like the butcher who carves the ox must "follow the principles of nature," the true secret of One Hundred Days of Foundation Building lies not in how many forms one practices, but in whether one can "go with the flow of nature," whether one can hear the language of the body, see the fluctuations of the heart, and feel the surging of Qi, ultimately returning bit by bit to the original state of being.
In traditional schools, it is often stated, "If the foundation is not stable after one hundred days, do not claim true mastery," indicating that this stage is not only a technical training but also a test of character, temperament, and understanding. In internal martial arts such as Tai Chi and Xing Yi, the saying "practicing forms without practicing the essence leads to emptiness in old age" emphasizes that without a foundation, one is like a tree without roots, showy yet insubstantial. Today, many practitioners are eager for quick results, seeking sensations of Qi without having built a foundation, pursuing power without achieving tranquility, ultimately falling into pathological practices, becoming obsessed, or even harming themselves, which is truly disheartening. One Hundred Days of Foundation Building may lack astonishing techniques or flashy forms, but it is a purgatory that all true practitioners must undergo. It is the narrow gate to the great path, the first step from the mundane world to self-realization. Only by being grounded, practicing one posture a day, one breath and one thought at a time, can one build the immovable mountain in the heart.
After one hundred days, you may still not be able to "walk on walls," but you will have quietly acquired a more stable body, a calmer heart, and a clearer path of cultivation, and all of this begins with your genuine reverence for the two characters "foundation building."
1. The Meaning of One Hundred Days of Foundation Building
"Foundation building," as the name suggests, is about laying a solid foundation. At the beginning of cultivation, adjusting the body, breath, and intention is particularly important. This stage of practice is seen as a key process for opening the meridians, strengthening the foundation of the body, and harmonizing Qi and blood. Taoists believe that if the initial "foundation building" is not done well, subsequent higher-level cultivation will be hindered. Therefore, during these 100 days, practitioners need to establish a solid foundation for future improvements in skill, smooth flow of internal Qi, and overall health through specialized cultivation methods.
One Hundred Days of Foundation Building mainly focuses on three aspects: the nourishment of the body, the adjustment of breath, and the tranquility of the mind. Through daily practice, the goal is to achieve a state of unity between body and mind, ultimately preparing for deeper levels of cultivation.
2. Methods of Cultivation for One Hundred Days of Foundation Building
Standing post or sitting still: During the One Hundred Days of Foundation Building stage, the most common practice methods are standing post or sitting still. The core of these two methods is to allow the body to enter a relaxed and stable state, promoting the natural flow of Qi and blood within. When standing post, practitioners should maintain the correct posture, relax the shoulders, sink the Qi, and let it settle in the dantian. When sitting still, one should keep the spine straight, place the hands on the dantian, and relax the mind.
Regulating breath: Breath is a key part of One Hundred Days of Foundation Building. Through deep, long, and even breathing, it helps the Qi flow smoothly and cultivates internal Qi. In the initial practice, breathing should be natural, without forcing the Qi to sink to the dantian, but as cultivation deepens, one can gradually adopt abdominal breathing to feel the movement of breath within the body, ultimately achieving the state of "Qi sinking to the dantian."
Focusing on the dantian: The dantian is considered the gathering place of internal Qi. One of the goals of One Hundred Days of Foundation Building is to cultivate the Qi within the dantian. Through breath regulation during standing post or sitting still, one can gradually feel sensations of Qi or warmth in the dantian, indicating that internal Qi is beginning to accumulate.
Introspection and calming the mind: During the One Hundred Days of Foundation Building, the tranquility and concentration of the mind are particularly important. Practitioners need to let go of distractions and focus on the sensations of breath and internal Qi. Through the guidance of intention, it helps the internal Qi flow within the body, cultivating a state of unity between the internal and external. This is also the so-called "guarding stillness" stage in cultivation, aimed at helping practitioners achieve inner peace and stability.
3. Benefits of One Hundred Days of Foundation Building
Opening the meridians and promoting the flow of Qi and blood: Through one hundred days of standing post, sitting still, and breath practice, one can gradually open the meridians within the body, allowing Qi and blood to flow unobstructed. Taoists believe that smooth meridians are key to maintaining health and internal balance, and the practice during the foundation building period helps eliminate internal blockages, enhancing overall health.
Enhancing the body's foundational strength: Through static practices like standing post, One Hundred Days of Foundation Building helps strengthen core muscles in the legs and waist. As Qi and blood flow smoothly, the body's tendons and bones will gradually become stronger, improving balance and flexibility.
Accumulating internal strength and enhancing Qi sensation: One Hundred Days of Foundation Building helps gradually accumulate internal Qi through breath and dantian practice. Practitioners will feel an increasingly strong sensation of Qi at the dantian, indicating the initial formation of internal strength. Internal strength is the core power in future cultivation, making the foundation building period crucial for its development.
Calming the mind and regulating emotions: The introspection and calming practices in One Hundred Days of Foundation Building can help practitioners regulate their emotions, alleviating anxiety and stress. By focusing inward, the mind can gradually become peaceful, achieving unity of body and mind, which helps improve emotional fluctuations and enhance concentration.
Boosting immunity and improving physical health: Qigong and Taoist cultivation often emphasize harmonizing the internal circulation of Qi and blood. Through One Hundred Days of Foundation Building, practitioners can significantly enhance their immune system, improve organ function, and strengthen their resistance to diseases.
4. Precautions for One Hundred Days of Foundation Building
Progress gradually: One Hundred Days of Foundation Building emphasizes gradual progress. Practitioners should not pursue short-term results too eagerly and should gradually increase the duration and intensity of practice based on their physical condition.
Correct posture and breathing: During the foundation building period, correct posture and breathing methods are very important. Incorrect posture may lead to physical strain or disrupted Qi and blood flow. Practitioners should ensure their bodies are relaxed and their breathing is natural during practice.
Consistency in practice: One Hundred Days of Foundation Building requires continuous commitment. Daily practice should not be too short; it is best to maintain at least 30 minutes to 1 hour of practice time to see results.
Adjusting mindset: During practice, adjusting one's mindset is crucial. One should not be overly impatient or pursue the sensation of Qi too eagerly. Practice should be natural and relaxed, allowing the internal changes in the body to be felt over time.
"One Hundred Days of Foundation Building" is a key stage in cultivation. Through systematic standing post, sitting still, and breath adjustments, it lays a solid foundation for further practices such as Qigong and Tai Chi. It not only aids in physical health, smooth Qi and blood flow, and accumulation of internal strength, but also plays a positive role in regulating the mind, balancing emotions, and enhancing spirit. As long as one perseveres, One Hundred Days of Foundation Building can establish a solid foundation for deeper cultivation in the future, enhancing the overall level of physical and mental health.

Source: http://www.australianwinner.com/AuWinner/viewtopic.php?t=697089