As has been outlined in the introduction, the tradition of standing to develop or modify the internal energy is a tradition that seems to be largely confined to the Chinese martial and medical practices. There are whole systems, such as the Zhan Zhuang system of Qi Gong or the Cotton Palm Qi Gong that have a number of postures which will aid treatment of certain conditions.
Put simply you need to learn how to relax and stand still. Sounds very simple but in fact it is quite difficult to achieve. Most standing post exercises will either hold one posture for 20 to 30 minutes or go through a sequence, holding each one for a lesser time.
In our school, we teach standing post Qi Gong from the Yang tradition as well as from the San Feng lineage. All of these have a number of basic features BUT we would not recommend practice without the guidance of a teacher.
Heart strengthening exercise
Stand with your feet slightly wider then shoulder width apart, making sure that the toes of your feet are forwards. Bend the legs connecting to the yongquan points. The arm should be in front of the body, making sure that the body is upright. As you breathe in, your arm rise to about chest height, breathing out the palms of the hands come together, breathing in you pull your hands back towards the chest area, breathing out, turning the hands over so that the thumbs connect to the lower chest and the fingers rest upon the upper chest. Try and relax into this posture as much as possible. Close your eyes and focus on relaxing the breath. Try and dissolve any tension that you might feel within your body.
From the previous posture, the hands now turn out and extend forwards, separate the arms so that they point out at an angle (Diagonals). The palms of the hands should be pointing away from the body, with the hands level with the arms. Once in this posture, you bend your leg slightly more. Try and now relax into this posture as much as possible, focus on relaxing the breath and dissolve any tension. With this posture you can imagine as you breathe in, you are pulling the energy of the earth up through the yongquan points, into the legs, body, arms and head. As you breathe out pushing this energy down the arms and out through the palms of the hands.