Zhan zhuang: Difference between revisions

Template:ChineseText Zhan zhuang (站椿) or "standing like a post" is a method of training in many Chinese martial arts in which static postures are used for meditation, to develop patience, leg strength and stamina on the one hand; or to develop whole body strength on the other; specifically among the internal styles. Those unfamiliar to zhan zhuang can experience severe muscle faitgue and shaking at first. Later, once sufficient stamina and strength have been achieved the practicioner can use zhan zhuang to work on developing "zhong ding" or rooting ability as well as sensitivity to specific areas of tension in the body.

Perhaps the most well-known variety of zhan zhuang training is the "horse stance" or ma bu 馬步.

Many styles, especially the internal styles, combine post standing with breathing training to develop whole body coordination for martial purposes. There are also said to be health benefits from such practice.

Yiquan is known for having discarded adherence to form as found in its parent art, Xingyiquan, in favour of what are claimed to be formless methods, including zhan zhuang. Most Yiquan teachers place emphasis on zhan zhuang as the penultimate neigong exercise, and divides it into two distinct categories: jianshen zhuang (health stances) and jiji zhuang (combat stances).

See also

• Neigong
• Neijia
• Qigong

Books

J.P.C. Moffett, Wang Xuanjie (1994), Traditional Chinese Therapeutic Exercises: Standing Pole.

Lam Kam Chuen, Gaia Books Ltd, 2005 ISBN 1-85675-215-1, "Chi Kung: The Way of Energy".

External links

• Michael P. Garofalo's excellent Zhan Zhuang reference
• Zhan zhuang
• neigong.net - a simple reference
• Do You Make This Zhan Zhuang Mistake?
• Zhuan Zhuang in Chen style Tai Chi practice