Zhan Zhuang (pole standing) Chi Kung

Rough translation(s) of Zhan Zhuang: 1.standing-on-stake 2.standing qigong 3.standing like a tree 4.post-standing 5.pile-standing 6.standing like a post What is Zhan Zhuang? Zhan Zhuang is a stance practice in which the body is kept essentially still and mostly upright, though there are some stances where the spine is not vertical. What is the purpose of Zhan Zhuang? zhan zhuangThe purpose of these standing exercises is to become aware of the body and how it stabilizes itself. You are then able to gain a measure of control over this autonomic process and use it to improve health, posture, and martial abilities. Still too esoteric? Let’s break it down a bit. Normally your stabilizer muscles keep you from falling down. However, this relies on balancing with minute, continual adjustments against gravity. Secondly, the same muscles that stabilizes you also constrict your blood flow. By aligning your posture you are asking you major muscles and your bones to take your bodies weight. This allows the blood to rush freely while you concentrate on your breath and mental presence. More Reading: http://taichibasics.com/zhan-zhuang-pole-standing-different-qi-gong-meditation/ How long should pole standing be practiced? Teachings vary between 2 minutes and 120 minutes. Obviously a lower, more erect posture limits a practitioner to around four minutes. Three minutes of correct posture is enough to shake, feel like you are going to collapse, and raise your body temperature. Chen Qingzhou counseled that you work towards a more perfect three minutes and not on increasing the time. Karel Koskuba in the article: Yiquan – Power of the Mind suggested to begin with 5-10 seconds daily because making the practice habitual and learning how to quiet the mind where initially essential. Yi Quan and many external arts maintain a higher posture and work up to 90 minutes.