Living in the information age, it’s fair to say most of us live in our heads. Once you have done your best to release the tension, you can place a part of your awareness (perhaps 50%) on the Dantian, two inches below the navel. Relax the shoulders and neck, holding the head as if suspended from above. The Chinese have long believed chi is the fundamental energy that sustains all life. Zhan Zhuang is simple. I will describe several health postures and one combat posture but there are sitting postures, lying down postures (very popular with students! Zhan Zhuang (pronounced Jan Jong) means standing like a tree, post standing or standing post. We’re so used to the idea of ‘doing’ to be effective that standing still and doing nothing sounds rather strange. ZHAN ZHUANG GONG : POSTURES FOR ROOTING. Zhan Zhuang Chi Gong is practised in well-balanced standing positions which increase the flow of energy and build up internal strength. Your head is open to the heavens like the crown of the tree. San Ti Shi, Zhan Zhuang and the postures of the Yijin Jing all focus on stretching major tendon lines and tissues of the body. Even though many scholars associate alchemy with being a Western discipline, the original alchemists were Taoist practitioners. But the man exists at the same time through his physical and his mental aspects. In this book Zhan Zhuang: Cultivate Boundless Energy & Internal Strength With Standing Qigong you will discover the Qigong system with the longest history which traces back 27 centuries. Standing Pole - Zhan Zhuang. For example, do the exercise outdoors among large healthy trees—You can imagine that you too are a tree standing straight and powerful; drawing up earth-yin energy and drawing down sun-yang energy. In 10 minutes of practice, which you can build to over time, you can recharge and gain a new perspective on whatever you’re doing. The actual practice of Zhan Zhuang is so simple it’s easy to discount its value. It’s made up of specific stretching, movements, stances, forms, and breathing techniques. When you release tension in your upper body, your arms may fill up with energy. People describing the posture will often refer to holding an urn or cauldron, or hugging a tree. It’s very stable. and three more standing positions. You gain more energy, improving your focus, concentration, and effectiveness at whatever you do. When performing most exercises like running, your heart and respiratory rate quicken until they reach a point where you have to stop. The second position, “Holding the Balloon”, is the key position in the whole system. With your mind distracted, there’s less internal resistance to standing. Zhan Zhuang have extensively been well known as an extremely effective means of improving the position and relaxation, building up the blood circulation and immune techniques and providing the body & thoughts into a condition of stability. I was about 19 when I… Overview: Zhan Zhuang is a simple yet powerful exercise to enhance energy, mental clarity, and internal strength. This position is intended to connect the flow of energy Qi that runs from the upper part of body through the lower Dantien into the lower part of body, and in opposite direction, connecting the flow of Qi from lower part of body through lower Dantien into upper part of body. There are thousands of practices within the Qigong system (3,600 is often the number given). For example, do the exercise outdoors among large healthy trees—You can imagine that you too are a tree standing straight and powerful; drawing up earth-yin energy and drawing down sun-yang energy. Zhan zhuang is the first part of three pillars which form the foundation of Tai chi and Chinese Kung fu (martial arts). Wang Ziang Zhai, considered the foremost master and father of contemporary forms of Zhan Zhuang, explains: In the study of the method of standing … the most important thing is to avoid exerting ourselves either mentally or physically. It may feel as though they are glued to the ground. Done properly, you’ll be more energized after even brief practice sessions. Simple and apparently static positions . Les bénéfices que l’on peut tirer de cette seule position sont innombrables. It can be a shocking experience. You simply need to stand straight, partially close your eyes and raise your arms up in front of your body to a certain level (there are different ways and positions to hold the arms up depending on the practitioner’s level of expertise and specific areas of focus/results). You are growing from within. It is Zhan Zhuang, “Standing Like a Tree” and it involves standing and holding static positions for some period of time. When you practise a posture, you concentrate on a mental image and this mental image brings relaxation. Let us now take a brief look at the origins and development of the form of qigong on which we are concentrating in this work, zhan Zhuang or "Standing Pole" exercises. By beginning with a period of quiet standing we lay the foundation for all the other positions in the practice of Zhan Zhuang. Plus, the consequences of improper posture is cumulative. This leads us to store the trauma in our bodies. These sensations include numbness, aching, warmth, shaking, asymmetry, and relaxation. The best way to do that is to stand and feel (observe), in other words - Zhan Zhuang. Qigong methods fall into one of three areas: The method we’re reviewing today focuses on fundamental energy cultivation for health. Philosophical ideas provide a set of ideals. In China, Zhan zhuang is well known as a key component that helped produce some of strongest humans to ever live. Zhan Zhuang - Standing like a Tree With virtually no external movements, Zhan Zhuangis the most potent form of Chi King developed. Every ancient tradition has two key components: ideas and practices. Zhan Zhuang is sometimes translated Standing-on-stake, Standing Qigong, Standing Like a Tree, Post-standing, Pile-standing, or Pylon Standing. Zhan zhuang, or standing meditation, is an ancient discipline, originally used for developing power in martial arts. In chi theory, energetic blocks (stagnant chi) is the root cause of most physical and mental ailments. Gember gaat misselijk…, Zhan Zhuang Qigong-oefeningen: fit en vitaal zonder beweging, http://www.chi-kung.org/ - afbeelding Embracing posture (maart 2016), https://taijionmaui.files.wordpress.com/ - Afbeelding Empty posture (maart 2016). You can use this posture when you’re waiting in a line, pumping gas, or any time you’re standing. A curiosity in these sensations leads to further internal discoveries about your body. Standing still in different basic positions, without external movement, is the core exercise of this Chi Kung style. I want to ensure that people who are curious about it are able to indulge that curiosity easily. A list of books, online articles, and videos about Standing Post – Zhan Zhuang will be given at the end at the end of this article. It is an intermediate to advanced form of standing meditation Qigong practice for vital energy cultivation. Years later, it hasn’t returned. Many masters of Chinese health, martial arts, and spiritual practices say this type standing meditation is the most important of all exercises to do. This will straighten the spine in your lower back. I spent over 15 years slouched over a book or keyboard before I started this practice when I was about 35. There have also been many demonstrations by chi-cultivation practitioners that defy modern science. The study of the human biofield in energy medicine is leading to creative methods of measuring subtle energy fields. Notice any tension in your forehead, jaw, mouth, neck, shoulders, and so on. Most people have a natural “s” curve in their spine. In some modern kungfu literature written in English in the West, zhan z… These sensations are signs the energy is attempting to flow freely through the body. Zhan Zhuang has 200 postures with different arm and leg positions, but in the beginning, you need not concern yourself with your arms. Standing meditation is a powerful method of healing the body from injuries and chronic illnesses. The most common is Holding a Ball Position抱球樁which we stand in a high position. Buddhist teacher B. Alan Wallace, for example, is a supporter, in certain circumstances, of the supine position. Plus, most of these exercises can damage your body over time. This standing method cultivates the body’s natural energy called chi. Your body, like the trunk, is perfeclty aligned. Grasp the ground with your feet while keeping them elastic with the tip of the toes slightly extended. By learning to bring some of your awareness to this region, you begin integrating your body with your mind. In China, Zhan zhuang is well known as a key component that helped produce some of strongest humans to ever live. Practice in front of a mirror from several angles to get a better sense of your body positioning. The result is what he calls Digital Mandalas or Quantum Energy Apps, which combines beautiful digital art with layers of various energy-related sound technology. Avoid using physical strength. Unlike keep-fit systems that set fixed regimes, Zhan Zhuang … Zhan Zhuang means “standing like a tree,” “pile standing,” or “post standing.”. The word zhanzhuangalone refers to a wider range of ‘posture practice’ of which wuji zhanzhuangis the base and essence2. This is the final fifth position in a Zhan Zhuang series of standing meditation positions of Qigong. You want your head to feel like it’s floating above your neck, effortlessly suspended above your spine. Benefits: Zhan Zhuang has a … Depending on how literal we go, wuji zhanzhuangcan be translated with words like: ‘no limit pole standing’, ‘ultimate posture’, ‘the stance of limitlessness’ or ‘ultimate stance’. The system of practices gives its practitioners a direct experience of those ideas. Just keep your hands and arms relaxed and loose, as they hang to your sides. Eventually, you will not pay attention to your breath. Zhan Zhuang is a standing meditation where you stand still. You are unmoving, strong. Place your right palm over your lower abdomen. : Zhan Zhuang is a simple yet powerful exercise to enhance energy, mental clarity, and internal strength. There are several or even several dozens postures in each category. The goal of Zhan Zhuang is to unblock stagnant chi and open all the body’s energetic pathways. Historians estimate that Standing meditation is 2700 years old. But borrowing methods like Zhan Zhuang we have the opportunity to reforge our mind with our body. As you learn to relax and tune into your body, your kinesthetic intelligence increases. By design, our chi flows freely throughout the body’s energetic pathways, called vessels or channels. Standing Meditation (Zhan Zhaung) Zhan Zhuang Practice (Standing Like A Tree) The original Zhan Zhuang (Standing Meditation) were health practices used by Daoists.Zhan Zhuang has a strong connection with Traditional Chinese Medicine used as a practice for removing blockages in Qi flow. Zhan Zhuang helps rebalance your energy from your head to the center of your body. In the beginning, getting your skeletal structure in proper alignment can take time, so be patient with yourself. As my body opened, I began feeling sensations of internal movement. Modern science’s understanding of chi is limited because it lacks the tools for measuring it. The tree metaphor is apt as your legs and torso form the trunk of the tree. Dit is in principe ook de essentie van de oefeningen. The method I will share with you has changed virtually everything I do: how I stand, sit, walk, eat, type, and read. This position is the beginning point of practice and will help you narrow down the centre line of your body. I-Chuan After you can easily stand in the Third Position, Holding Your Belly, for 20 minutes then you can start learning and working on this more difficult Fourth Position, Standing in the Stream. Get proven strategies to activate your highest potential. The tree metaphor is apt as your legs and torso form the trunk of the tree. The Zhan Zhuang system is based on a unique combination of exertion and relaxation which stimulates, cleanses and internally massages the whole organism. Periodically remind yourself to stay loose and sink downward (without dropping your head). Rest in this position for between two and five minutes. Zhan Zhuang practice makes systematic improvements in our ability to maintain proper equilibrium. There are various trauma release exercises available designed to induce these tremors to help people release stored trauma from their bodies. One of the most notable experiences many people have in the early stages of this practice is trembling and shaking. When all our energy and attention is in our heads—with concerns about work, finances, health, family, future wellbeing, etc.—we develop anxiety and other neuroses. This center point is below the navel, down the width of two or three fingers. You simply need to stand straight, partially close your eyes and raise your arms up in front of your body to a certain level (there are different ways and positions to hold the arms up depending on the practitioner’s level of expertise and specific areas of focus/results). A soft gaze with eyes almost closed provides the optimal conditions when you’re first learning this or any other meditation. In Toward a Psychology of Being, Maslow writes: Humans no longer have instincts in the animal sense, powerful, unmistakable inner voices which tell them unequivocally what to do, when, where, how and with whom. A Comprehensive Guide to Neigong by Damo Mitchell, 10 Best Energy Supplements to Supercharge Your Performance, Powerful Centering Methods to Reduce Anxiety, Increase Focus, and Make Better Decisions. When we are doing this position, we need to have the correct posture and so the body needs to be straight. Chi translates as air or breath, but it’s also used to represent energy, vital essence, and life force. View Yang Zhan’s profile on LinkedIn, the world's largest professional community. Stand in a relaxed, upright position with your feet shoulder width apart. However, many teachers and practitioners suggest starting with only 1 or 2 minutes of practice. After about six months of practice, almost all of this pain disappeared. Whatever you call it, the practice has several benefits beyond the obvious meditative ones. Guided Standing Meditation Techniques: Zhan Zhuang – The Power of Standing Still Seated cross-legged isn’t the only good posture for meditation. Slowly, I had direct experiences of chi. When you locate an area of tension, breath into that area and allow the tension to dissolve and sink downward. Use code CEOSAGE30 for a 30% discount on Audio Rejuvenation. ... ichuan lower dantain qi standing postures yiquan zhan zhuang. Stand with your feet shoulder-width, and parallel. This is the fourth position in a Zhan Zhuang series of standing meditation positions of Qigong. For beginners, Zhan Zhuang is important to feel the tension in the body and to become more relaxed. Zhan Zhuang sometimes is translated as “Standing Like a Tree.” It may be helpful to bring the concept of Tree into the practice. And your blood circulation becomes more regular. Your feet, like roots, draw power from the earth. All Zhan Zhuang training begins with the Wu Chi position. Jazeker, gember is gezond voor lijf en leden en heeft veel gezondheidsvoordelen. But it’s more challenging to balance a vertical cylinder on two legs than it is to balance a horizontal cylinder on four. That idea will only create internal tension, which will inhibit the benefits of this practice. It will stop eventually. Here is how Zhan Zhuang helps your Tai Chi: But in its standing postures, Zhan Zhuang goes much further. Learn the classic Zhan Zhuang Qi Gong (Standing Pole Qi Gong) with ordained Taoist and Qi Gong Master David James Lees of Peak House Practice. They also created physical strength & … Post Standing / Zhan Zhuang Post standing postures (Zhan Zhuang) for beginners involve standing upright holding specific positions performed in a state of relaxation (song). Professor Yu Yong Nian classified the various sensations practitioners often experience within the first six weeks of practice. Zhan zhuang is the first part of three pillars which form the foundation of Tai chi and Chinese Kung fu (martial arts). The Zhan Zhuang system is based on a unique fusion of exertion and relaxation which stimulates, cleanses and internally massages the whole organism. The last chapter deals with the self-treatment They are sitting ducks, utterly unable to resist force from any of the four directions. And if it happens to you, allow it. You can also use the same principles for walking and sitting at your desk. Most animal species have a cylinder too. Health benefits derived from this standing practice include: For a detailed analysis of the medical benefits of Zhan Zhuang, see The Search for Wu by Dr. Yu Yong Nian. It’s a simple practice with extraordinary mental and physical benefits. Understanding Zhan Zhuang Gong as a martial artist. Whether you practice internal martial arts or Qigong for health purposes, Zhan Zhuang is an essential part for developing health, strength and a great sense of body-awareness. Standing meditation or ‘Zhan zhuang’ increases vitality, internal strength and … Other animal’s cylinders are horizontal, supported by four limbs. The initial goal is to relax and sink all the tension in your body beneath your feet. Hence, much of what follows is only conjecture. When you’re just starting out, it’s helpful to watch something as you stand. Zhan Zhuang sometimes is translated as “Standing Like a Tree.” It may be helpful to bring the concept of Tree into the practice. But that’s changing. And with a rigid mind, I was violating one of the principles of the practice. PART ONE One of the primary aims of this standing posture is to reduce the curvature of the spine as much as possible to open the flow of energy. The Foundational Principle of Standing Meditation, that circulates around the body’s meridians, Basic Standing Meditation Posture Guidelines, 15 Powerful Centering Methods to Reduce Anxiety, Increase Focus, and Make Better Decisions, Breathe comfortably, slowing, and quietly, The Scientific Basis of Qigong and Energy Medicine, Martial application (for developing power for the martial arts), and, Higher quality cerebral cortex excitation. It is also the only exercise that builds up Qi effectively. You can practice it anywhere. But to stand still, you must first stand correctly, in the proper body alignment. The martial artist will slowly narrow the center line of the body and tap into full body connected power. Qigong, known as Zhan zhuang (ZZ), is a martial art that changed my life. It is Zhan Zhuang, “Standing Like a Tree” and it involves standing and holding static positions for some period of time. (The book is a poor English translation, but the content is excellent.). The second position, “Holding the Balloon”, is the key position in the whole system. It has a profoundly beneficial impact on health and well-being, by developing calmness of body and mind. Relax your jaw muscles. Your mind will be empty, active, and alert. La position wuji constitue le fondement de la discipline du zhan zhuang. Rest yourself on your skeletal structure instead. Although you may feel like it takes work to achieve the correct posture, you want to use minimal effort when maintaining this posture. Here’s day 1 of a 10-part video series by Lam Kam Chuen who walks you through the basics of Zhan Zhuang. Zhan Zhuang means standing like a tree or standing like a post, where one stands still, in an upright posture, as if standing like a tree. It is very important to respect the advice on each of the exercises and not to skip ahead to try out something that is too advanced for you. Called Zhan Zhuang in Chinese, standing meditation often translates as post standing or universal post in English because you liter-ally stand there like a fence post. It’s helpful to remind yourself that you don’t need to “get it right” at first. I was just tensing up my body so much and I tried to do it too long. This opens the area where your spine meets your skull. I want to ensure that people who are curious about it are able to indulge that curiosity easily. Don’t make the same mistake, take small steps one at a time. And your feet, sinking and extending down beneath the ground, establish the roots. Zhan zhuang can be divided into standing postures, sitting postures, lying on bed postures, walking postures and half supported postures. And when our spirit is distracted, we will be deluded into thinking we’re making progress while actually we’re regressing. I did not understand how much tension I was holding in my body until I practiced Zhan Zhuang. (It took me many months.). The Zhan Zhuang system begins with two basic standing exercises. Inderdaad, als u al westerse toerist naar China trekt, is de kennis van Engels alleen zeker niet voldoende! The Chinese call this center the lower Dantian; the Japanese call it the Hara. Then place your left hand comfortably on top of your right. There are a number of positions to produce different effects on the body but the most popular one is to stand with arms as if embracing a large ball in front of the chest. This increase in energy is the result of correcting your body’s posture. You rest calmly, the universe within your mind. Every day, your goal is to do a little more time -- perhaps one minute longer. I also tried to go too low from the very beginning. And you’ll be able to test that statement for yourself. If that’s the case, Eric offers various ways to augment and optimize the effects. Your first aim is to sink all of your muscle tension into your feet and into the ground below them. I always have at least one digital mandala running on my desktop and my other devices. Sitting Qigong is much the same practice as Zhuan Zhuang, but is practiced in a sitting position. Imagine an exercise that has all the health benefits of aerobic exercise, but that leaves you relaxed and energized. As the name implies, Zhan Zhuang is a standing practice where one stands still, in an upright posture, as if standing like a tree. After you can easily stand in the Third Position, Holding Your Belly, for 20 minutes then you can start learning and working on this more difficult Fourth Position, Standing in the Stream. in China . 7) Let the palms of your hands face toward your … With Zhan Zhuang practice, your body will still get fatigued (if you do it long enough). These start to build up and release the natural flow of energy inside you. Putting your attention on your feet and feeling the weight of your body on the bottom of them will help you redistribute your energy away from your head. Instead, do the exact opposite by rounding your upper back and making your chest slightly concave. Zhan Zhuang is simple. The goal of this practice is to hold your body in a relaxed, extended, and open position. These start to build up and release the natural flow of energy inside you. When our qi is blocked, our intention, or Yi, is stopped. The Taoist system of practices is called Qigong (or Chi Gung), meaning “life energy cultivation”. But, according to zhan zhuang qigong therapists, simply standing still can energise and realign us more than physical exercise, which they say can drain our energy and put too much pressure on … The four most advanced postures are introduced in Part Three, along with "mentality exercises", which are visualization techniques used to enhance the effectiveness of the postures. Your attention on your feet, sinking and extending down beneath the ground below them, training... -- they may start getting tired before then -- they may start shaking app. Is sometimes zhan zhuang positions Standing-on-stake, standing like a tree with virtually no external movements, step training and... Into everyday life effective Decisions refers to a wider zhan zhuang positions of ‘ posture practice ’ of which provide necessary and. This occurs over time as your legs and torso form the trunk, the. 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