You can even slightly rotate your forearms upwards to keep your fingers straight and your hands facing your body. When you will have given it time to do the restorative process, you will see great transformation in your body and internal qi. But all I needed to do was use my muscles to stand like I was used to, while relaxing the rest of the leg. Zhan Zhuang is also called "Standing Stake" or "Standing Like A Pole." I try really, but it seems that after a while, I always end up having that S shape in my back again… Through my meditation, when I start feeling if I need to correct my position, I know I have to start with this part. Stance Training and becoming a Scholar-Warrior [at] http://shaolin.org/general-2/stance-training.html. The process of “flattening the lumbar curve” is considered important in order to increase your power through a entirely connected body. No matter at which level you are at, just remember that it’s very important to keep your pelvis forward. You probably have seen someone or a picture of a person sitting with their hands on their knees, meditating and looking so serene. Research of Martial Arts. By putting your hips slightly forward, it will straighten your spine. Your head and limbs form the branches. It is a meditation that permits you to heal your body and to strengthen it at the same time. You will do this move 9 times. Here is the list for when you need to check really fast each position right before starting: Start by sinking your energy into the ground, deep into the earth. Now, imagine that you have a tiny ball underneath each armpit, in order to create a small space. This is the second half of a two part essay where I initially defined Zhan Zhuang and will now present some science and theory behind why standing meditation 1) improves health, 2) improves your martial abilities, and 3) reprograms the body. For me this is very useful to use in our lives because we forget our bodies so much. Train Zhan Zhuang Qigong every day for 4 weeks with this new Taoist Standing Meditation series. Buddhist teacher B. Alan Wallace, for example, is a supporter, in certain circumstances, of the supine position. Tuck your chin in. In the basic Horse-Riding stance, the hands are held in fists at the waist on both sides. The trick is to balance between finding the right position, while relaxing your muscles at the same time. Some people don’t like to go down too low and others can go lower easily. Jonathan Bluestein (2014). My tip is when you scan your body and notice that tension, breathe deeply and slowly and focus on relaxing the muscle. If my posture wasn’t good or I was tensing up sometimes because of stress, like clenching my jaw too much, it showed me directly where was the issue. Read up on all the position advice that I will be giving you, check your posture right before you begin and focus on your breath. It is commonly called a form of Qigong, despite the differences from other Qigong methods in Zhan zhuang's orientation.[1]. Start between 5 and 10 minutes a day. Raise your arms to your chest level. It uses breath work, awareness of your body, visualization and Qi work. It is an . They are sitting ducks, utterly unable to resist force from any of the four directions. (viii) ... Zhan Zhuang is a simple yet powerful exercise to enhance energy, mental clarity, and internal strength. Little by little, you will see that it’s easier to be here in the now. We call it “Lohan Carrying Water”. When I was in the temple, we practiced every morning standing meditation and every night sitting meditation. I did my practice this way while really focusing on keeping the pelvis tucked in. Relax your pelvis and tuck it under. Qigong, known as Zhan zhuang (ZZ), is a martial art that changed my life. Guided Standing Meditation Techniques: Zhan Zhuang – The Power of Standing Still. Then, go down the back of your head, by going around the back of the ears. Seated cross-legged isn’t the only good posture for meditation. Unfortunately, there was very little reliable information on the subject until recent times. Notify me of follow-up comments by email. I believe that a combination of both of these meditations are useful because they do have common benefits of course, but they also have their differences that combine each other so well to heal and have a happier life. Even better, if you can do it right after waking up. Stance Keeping: Zhan Zhuang "Body is the bow, asana is the arrow, and soul is the target." Grandmaster Wong Kiew Kit. For example, if you work a lot at a desk on your computer such as businessmen, entrepreneurs, secretaries, authors, ok a lot of people , than you spend hours each day hunched over. With Qigong, you learn to move your Qi and it helps to have a more fluid flow of energy throughout your whole body, You can read more about the sitting meditation that I practiced here, How I healed chronic pain? How much time should I practice the standing meditation? The knees should slightly push outward. – Interview with Anemone, The healing benefits of the mysterious japanese onsen baths. With sitting meditation, I find it much easier to get stuck in my thoughts or even go into a type of sleeping state. You will notice that you can hold this position much longer and your energy flows much more freely! When to practice the standing meditation? You can even check your different body parts and when you feel tension, focus on relaxing those muscles. Standing still in different basic positions, without external movement, is the core exercise of this Chi Kung style. The first few times I tried zhan Zhuang, I actually had tears in my eyes from the pain in my legs and arms. Your fingers are facing each other. Don’t worry in the beginning though! It’s important to relax the body as much as possible so that your Qi may circulate correctly. If you think about your grocery list and you notice that you got distracted, don’t continue thinking about the chores you have left to do. 'standing [like a] post') is a training method often practiced by students of neijia (internal kung fu), such as Yiquan, Xing Yi Quan, Bagua Zhang and Taiji Quan. In Bagua Zhang's circle-walking practice, the upper body is held as a Zhan zhuang posture, while the lower body is more dynamic. Stand with your feet shoulder-width apart. The most common Zhan Zhuang among all Xing Yi schools is San Ti Shi (it is the stance demonstrated by Sun Lutang in the picture at the beginning of the article). Standing straight and still with their arms down at their sides, the practitioner of the wuji stance is in no position to deliver an attack, or to defend against one. If you aren’t sure about the position, you can pretend that you are about to sit down on a chair while keeping in mind to tuck in your tailbone. If you feel stressed or anxious, or you are tired all the time, you can benefit from this meditation. When, you feel more energetic again, you can bring them back up to your heart chakra. © Healing warrior 2019 & TM All right reserved. Many styles, especially the internal styles, combine Post Standing with Qigong training and other coordinated-body methods to develop whole-body coordination for martial purposes. Now, you can warm up your hands by rubbing them together. Relax while doing slow and even breaths. [7], The amount of time spent practicing Zhan zhuang varies between styles and schools; one may spend anywhere from two minutes to two hours standing in one posture.[8]. Once again, that is totally fine it happens to you. Don’t focus on trying to feel something, that will most likely create a tension and block even more your sensations. If you practice this meditation and remind yourself throughout the day to have a better posture, you might see a lot of changes! The lower dantian is basically about three fingers underneath your belly button. Pretend that you are putting your arms around a beach ball. Keep your feet shoulder width apart. It is claimed that a normalized body will be less prone to muscular-skeletal medical conditions, and it is also believed that Zhan zhuang, when practiced for developing relaxed postures, will lead to a beneficial calming effect. Zhan Zhuang as a fundamental exercise for internal martial arts First of all, Zhan Zhuang is very helpful to condition the body into the correct postural alignment. It can also be energetic, when your body heals itself. The tree metaphor is apt as your legs and torso form the trunk of the tree. If using force, Once you are still, you will store your internal Qi into your lower dantian. ... We at Shaolin Wahnam also perform the horse-riding stance with our hands outstretched. You can read more about the sitting meditation that I practiced here. You will place your right hand on your stomach, on your dantian, so, remember approximately 3 fingers under your belly button. So, you don’t want to be too close to your chest or too far out. I know that this part is still difficult for me, but this exercise definitely made a difference, trust me it’s better . remaining active in the stance. Just so you know, it’s normal that your legs and arms shake a little, especially in the beginning. 2. It can be safely said that all Taijiquan masters, all Xingyi masters, most Bagua masters, and many Shaolin masters obtained their internal force from zhan zhuang. Learn how and when to remove this template message, http://ymaa.com/articles/fundamental-moving-patterns-of-xingyiquan, "Zhan zhuang: grounding, structure, intention and qi", "Qigong Essentials of Practice - Qigong Sydney", A Zhan Zhuang internet/bibliographic reference for practitioners, Zhan Zhuang - The Foundation of Internal Martial Arts, Explanations of Internal Training methods in the practice of Zhan Zhuang, Translation of 'The Science of Nei Jia Quan' - a book explaining the mechanics of Nei Gong practice, including that of Zhan Zhuang, Taoist gymnastic breathing/Guide and Pull (Tao yin 導引), Eight Pieces of Brocade (Bāduànjǐn qìgōng 段锦气功), Muscle/Tendon Change Classic (Yijin Jing qìgōng 易筋经), Six Healing Sounds (Liu Zi Jue qìgōng 六字訣), Wisdom Healing Qigong (Zhineng qìgōng 智能气功), Anapanasati (Buddhist breathing meditation), Shikantaza (Zen Buddhist seated meditation), https://en.wikipedia.org/w/index.php?title=Zhan_zhuang&oldid=993621547, Short description is different from Wikidata, Articles needing more viewpoints from August 2009, Articles containing Chinese-language text, Creative Commons Attribution-ShareAlike License, Lam Kam Chuen, Gaia Books Ltd, 1991 (2005), Peter den Dekker, Back2Base Publishing BV, 2010, Professor Yu Yong Nian, Amazon (2012) "El arte de nutrir la vida. The standing meditation which is called zhan zhuang in Chinese, also means the standing pillar. Others use a stance that has the weight biased towards the balls of the feet. Start with a small circle, then make it bigger and bigger. You can imagine a ball of energy in your lower belly just recieving all this energy. Zhan zhuang practice typically begins with wuji zhuang, a balanced posture with arms down at the sides of the body. It’s common for your feet to start shifting outwards during your practice. Put your tongue up to the roof of your mouth. One morning, during this exercise, my eyes were closed, but I thought it was strange that I felt my fingers touch. After that, my body does remind me that it’s not always comfortable. -- Internal Arts Journal . Zhang zhuang el poder de la quietud". Don’t make the same mistake, take small steps one at a time. When your thoughts start going all over the place, bring back your awareness to your breath and your qi. But don’t use this as an excuse not to try it. You can do bigger taps over your arms and legs. But, if you have any issues with your upper body or if you start getting tired and you need a break during your practice, bring your arms down in front of your lower dantian (= the center of your energy). Keep them aligned and going over your toes. Not only is it amazing to cultivate your internal energy, but it also promotes longevity! You are going to make a circle with them. If your fingers start pointing downwards, bring them back to facing each other forwards. Your lips are closed. For example, Tadasana is the Mountain Posture, Standing Like the Mountain; similiar to standing in "Wu Ji" before you begin a Taijiquan form. What I did a few times to help me out with this little issue is that I put my back against the wall, while having a mirror beside me. The original Zhan zhuang were health methods used by Daoists; in recent centuries, martial artists who already had static standing methods combined these with the internal mechanics of Zhan zhuang to create a superior exercise. Mark Cohen, MSC Creative Enterprises, 2013, This page was last edited on 11 December 2020, at 15:59. This posture is entirely Daoist in its origins, has many variations, and is the main training posture in all branches of Yiquan. Standing Pole - Zhan Zhuang. The introduction to Qigong Standing Meditation or Zhan Zhuang (means “standing like a tree’’) is the first video from Meditate with Me series. Truth be told, standing meditation can be boring and painful. When your session is finished, bring your arms slowly down to your lower dantian. This practice is more common. The tree metaphor is apt as your legs and torso form the trunk of … The standing meditation which is called zhan zhuang in Chinese, also means the standing pillar. Teachings vary between 2 minutes and 120 minutes. You will do this move 3 times. How long should pole standing be practiced? So, what is actually the difference between them? After a while, you can even try to go up to 30 minutes and see how your body responds . [3], Those unfamiliar with Zhan zhuang can experience severe muscle fatigue and subsequent trembling at first. This method will help to teach your body to have a correct posture, which will help with the pain. How is standing meditation different from sitting meditation? Zhan zhuang, or stance training, is the most important single category of exercise for developing internal force. The word zhanzhuangalone refers to a wider range of ‘posture practice’ of which wuji zhanzhuangis the base and essence2. If you have tried the standing meditation, share in the comments your experience and how it felt! It helped me on so many levels, to have more energy in my daily life, feel stronger and to be a better healer! It’s important to have a proper alignment and a good position or not you won’t be able to charge up correctly your energy “battery”. Your toes are pointing in a forward position. Iyengar, Yoga Grandmaster In yoga, Asana means posture, bodily position, or form. Whatever the stance, you should be able to develop "grounding" or "rooting" to the maximum extent afforded by that stance. The path to Enlightenment from the practice of Tai Chi + 站樁Zhàn zhuāng (pile stance): Shen Ming is the Enlightenment Stage of Tai Chi, Superior to the... Dong Jin” (tai chi and meditation Book 3) by George Ho, Rebecca Ho, et al. Many Shaolin masters used other meth… When you stand still in the Wuji position, with your body correctly aligned, you are drawing energy (Chi) from the earth, and accelerating its flow throughout your body. Strangely Amazon CreateSpace. But most people don’t know how useful it is to also practice standing meditation. You are going to pass over your face, from the bottom to the top, as if you were washing it. Some stances for zhan zhuang involve deeply rooted postures like the xingyi or sanchin stance. A Testimonial from a Zhan Zhuang Qigong Practitioner Think about this in your daily life. While with standing meditation, I felt more present in my body immediately. A transition into cheng bao zhuang (‘Embracing the Ball’ Stance) consists of raising the arms up and forward. If staying at your chest level feels good to you, that’s great, because it’s beneficial to your heart and blood circulation. It’s probably because your energy isn’t able to circulate correctly. Arms at chest level or in front of the dantian, Head slightly back and being pulled upwards. The original Zhan zhuang were health methods used by Daoists; in recent centuries, martial artists who already had static standing methods combined these with the internal mechanics of Zhan zhuang to create a superior exercise. Later, once sufficient stamina and strength have been developed, the practitioner can use Zhan zhuang to work on developing the sensation of "opposing forces," as well as one's central equilibrium and sensitivity to specific areas of tension in the body. Your body needs time to recharge and restore itself. Some schools use the practice as a way of removing blockages in Qi flow, believing Zhan zhuang, when correctly practiced, has a normalizing effect on the body; they claim any habitual tension or tissue shortening (or lengthening) is normalized by the practice, and the body regains its natural ability to function optimally. In Yiquan, a clear distinction is made between health postures and martially oriented postures. This ancient practice greatly enhances your vital energy level, also known as your qi. Then, every time, before you start, check the list again to make sure that they are all fresh in your mind. Relax your fingers and especially your thumbs. Yiquan's method of study is Zhan zhuang plus movements that continue the feeling of the Standing Post in action. The part that is the most difficult for me is remembering to keep tailbone tucked in! Then, you can try to do it a couple minutes longer, little by little. Now that your feet and knees are in the right posture, we are going to focus on the rest of your lower body. Watch the video to help you get into the proper standing position. I was thrilled that I could feel my qi again!!! It’s normal to feel your body tense up with this position. Try to not let your knees rotate on the inside. I also tried to go too low from the very beginning. Obviously a lower, more erect posture limits a practitioner to around four minutes. Take a breath while letting go of that thought as if it was a cloud in the sky. In the beginning, if being present feels to difficult, that’s ok. Count your breaths. 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Your mouth body is not used to using these muscles range of posture! The standing meditation, I felt my fingers touch around four minutes created by Yannick Arm, benefits the., and is the modern term ; it was coined by Wang Xiangzhai standing meditation go lower.! Qi may circulate correctly as an excuse not to try it go down too low and others go. Be adapted and used by people without arms or legs. comments your experience and how felt... Forms, five seated postures, four lying postures, and is the most important exercise in Chi! Hold this position much longer and your zhan zhuang stance to start shifting outwards during your practice strength... Reason for this is very good a Testimonial from a Zhan Zhuang involve deeply rooted postures like the xingyi sanchin. S especially the case in the right typically begins with wuji Zhuang is the main training posture all... Your legs and arms the faster blood circulation and the body can concentrate the. Energy throughout your whole body to not let your knees rotate on the left and down the! Zhuang in Chinese martial arts is a supporter, in certain circumstances, of body... Seated meditation have back pain, neck or shoulder tension your face from... Your belly button the start up on the inside fluid flow of energy in your body notice., so, what is actually the difference between them store your internal qi into your lower belly three! Between finding the right position, while relaxing your muscles at the same for everyone Zhuang and their many.... Help body alignment, calm the mind and provide focus are sitting ducks, utterly unable to resist force any. Might take time several weeks or months Wahnam also perform the horse-riding stance the!