The tree metaphor is apt as your legs and torso form the trunk of the tree. It’s made up of specific stretching, movements, stances, forms, and breathing techniques. Imagine an exercise that has all the health benefits of aerobic exercise, but that leaves you relaxed and energized. To isolate the stabilisers, you must relax the mobilisers. You are unmoving, strong. But the man exists at the same time through his physical and his mental aspects. Eric Thompson is an inventor and former co-founder of iAwake Technologies. However, many teachers and practitioners suggest starting with only 1 or 2 minutes of practice. All zhan zhuang exercises begin with this important posture, designed to relax and prepare the body and mind. All Zhan Zhuang training begins with the Wu Chi position. Get proven strategies to activate your highest potential. The second position, “Holding the Balloon”, is the key position in the whole system. The increase in energy you’ll have throughout the day is undeniable. The Chinese call it zhan zhuang or standing pole, while the t’ai chi form is called moving standing pole.’ But that’s changing. The initial goal is to relax and sink all the tension in your body beneath your feet. Zhan zhuang gong is commonly translated as “standing like a pole,” or “standing on stakes,” from which you can imagine that two stakes have been driven into the earth and you must stand with a foot on each. 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. You rest calmly, the universe within your mind. The most common is Holding a Ball Position抱球樁which we stand in a high position. 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 is practiced in well-balanced standing positions which increase the flow of energy and build up internal strength. And when our spirit is distracted, we will be deluded into thinking we’re making progress while actually we’re regressing. Zhan Zhuang practice makes systematic improvements in our ability to maintain proper equilibrium. Then place your left hand comfortably on top of your right. It is an intermediate to advanced form of standing meditation Qigong practice for vital energy cultivation. The best way to do that is to stand and feel (observe), in other words - Zhan Zhuang. Plus, the consequences of improper posture is cumulative. This method is Zhan Zhuang (pronounced “Jan Jong”), a dynamic form of standing meditation from ancient China. I want to ensure that people who are curious about it are able to indulge that curiosity easily. Whatever you call it, the practice has several benefits beyond the obvious meditative ones. Roll it inward and up toward the top of your head. Most people have a natural “s” curve in their spine. If you are a beginner, your legs may start getting tired before then -- they may start shaking. ), one-legged postures, slanted postures, etc. When our qi is blocked, our intention, or Yi, is stopped. The Chinese have been studying the energy of the human body for thousands of years. If you’re having trouble releasing tension, try raising up your shoulders and tensing your whole body for a few seconds. Slowly, I had direct experiences of chi. Hoewel Zhan Zhuang officieel geen Qigong mag heten wordt dit er vaak onder gerekend. As stated above, the key to Zhan Zhuang is relaxation. Keeping your eyes open can lead to distractions and closing them can lead to tiredness. That’s what the ancient Taoists did. Opening the Energy Gates of Your Body by Bruce Francis ZHAN ZHUANG GONG : POSTURES FOR ROOTING. These lines are all leading back to the centre, the lower Dan Tian, which acts like a major connection point for all motion created. It is also the only exercise that builds up Qi effectively. Living in the information age, it’s fair to say most of us live in our heads. Instead, do the exact opposite by rounding your upper back and making your chest slightly concave. You can move freely and relax deeper both in stillness and in activity. This is the fourth position in a Zhan Zhuang series of standing meditation positions of Qigong. This leads us to store the trauma in our bodies. The second position, “Holding the Balloon”, is the key position in the whole system. People describing the posture will often refer to holding an urn or cauldron, or hugging a tree. This position is the beginning point of practice and will help you narrow down the centre line of your body. You stand still. These sensations include numbness, aching, warmth, shaking, asymmetry, and relaxation. 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. When you release tension in your upper body, your arms may fill up with energy. Practice in front of a mirror from several angles to get a better sense of your body positioning. An important notion to introduce is the Pulmonary Ventilation (VE), it is defined as the amount of air breathed per breath.VE = Breath rate (RR) X Tidal Volume (TV), VE is measured in liter of air per minute TV = amount of air breathed per breath Normal TV = 500ml (1/2 liter) VE = 6 l/min (at rest) Increasing either (or both) TV or (and) RR can increase VE (as with exercise) Presently many taijiquan instructors are including zhan zhuang method in their curriculum or The first position, a simple standing posture, enables you to relax your body in preparation for the other exercises. It’s a simple practice with extraordinary mental and physical benefits. Don’t arch your back like in a military posture. 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. This occurs over time by maintaining the correct posture. 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. 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. It is a powerful way of healing used for medical treatment. You can use this posture when you’re waiting in a line, pumping gas, or any time you’re standing. The idea behind standing still in static positions, for instance with our arms holding an energetic ball around our chest or other positions, is that in order to be able to hold these positions for more than a few minutes, we have to completely relax. The actual practice of Zhan Zhuang is so simple it’s easy to discount its value. See: Powerful Centering Methods to Reduce Anxiety, Increase Focus, and Make Better Decisions. Most styles of Taijiquan incorporate one or several forms of Zhan Zhuang (Pole Standing) in their training. 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. If we use physical strength, our energy, or qi, will be congested and blocked. The Zhan Zhuang system is based on a unique fusion of exertion and relaxation which stimulates, cleanses and internally massages the whole organism. This movement is an increase in blood flow combined with air or chi. 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. But borrowing methods like Zhan Zhuang we have the opportunity to reforge our mind with our body. The Zhan Zhuang system is based on a unique combination of exertion and relaxation which stimulates, cleanses and internally massages the whole organism. This centre can sink, tilt or rotate. Consider how much time you spend seated in front of a computer. Zhan Zhuang Qigong Most Internal Martial Arts use some form Zhan Zhuang sometimes is translated as “Standing Like a Tree.” It may be helpful to bring the concept of Tree into the practice. Chi can seem like “magical thinking,” something our rational minds judge. View Yang Zhan’s profile on LinkedIn, the world's largest professional community. By learning to bring some of your awareness to this region, you begin integrating your body with your mind. San Ti Shi, Zhan Zhuang and the postures of the Yijin Jing all focus on stretching major tendon lines and tissues of the body. When performing most exercises like running, your heart and respiratory rate quicken until they reach a point where you have to stop. Zhan Zhuang is a simple and elegant practice that offers astounding benefits to its practitioners. Hoeveel mensen er precies in China wonen is nog steeds ondui…, Mindful Movements is een unieke meditatieve bewegingsvorm die gebaseerd is op houdingen uit yoga, Tai-Chi, Qigong en Kum…, Touch for Health is een specifieke lichaamsgerichte geneeswijze uit het alternatieve of natuurkundig circuit. I was experiencing neck, shoulder, and back pain. Benefits: Zhan Zhuang has a … The tree metaphor is apt as your legs and torso form the trunk of the tree. This will straighten the spine in your lower back. It is the foundation of all Qigong and is characterised by its great effectiveness and efficiency. Most animal species have a cylinder too. This standing method cultivates the body’s natural energy called chi. And with a rigid mind, I was violating one of the principles of the practice. What if there was one thing you can do to increase your energy, mental clarity, and endurance in under ten minutes a day? With Zhan Zhuang practice, your body will still get fatigued (if you do it long enough). Tai chi of 21st century – this is another term used in relation to zhan zhuang and yiquan. 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. Standing meditation is a powerful method of healing the body from injuries and chronic illnesses. To gain the optimal health benefits of standing practice, 40 minutes per day is prescribed. In some modern kungfu literature written in English in the West, zhan z… 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. Zhan Zhuang translates as ‘standing like a tree’ or ‘standing on a pole ‘. That’s it! Zhan Zhuang is sometimes translated Standing-on-stake, Standing Qigong, Standing Like a Tree, Post-standing, Pile-standing, or Pylon Standing. 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. But in its standing postures, Zhan Zhuang goes much further. Wu Chi translates as emptiness, which is the state from which the power of our primal energy can begin to emanate. Years later, it hasn’t returned. Other animal’s cylinders are horizontal, supported by four limbs. The Chinese have long believed chi is the fundamental energy that sustains all life. Chi translates as air or breath, but it’s also used to represent energy, vital essence, and life force. Even though many scholars associate alchemy with being a Western discipline, the original alchemists were Taoist practitioners. In training, we alternate with more dynamic exercises, mindful movements, step training, and partner work. Every minute that your body is not in proper alignment, you’re losing vital energy. When I first learned the practices of Zhan Zhuang, my progress was slow. As the name implies, Zhan Zhuang is a standing practice where one stands still, in an upright posture, as if standing like a tree. The idea behind standing still in static positions, for instance with our arms holding an energetic ball around our chest or other positions, is that in order to be able to hold these positions for more than a few minutes, we have to completely relax. There have also been many demonstrations by chi-cultivation practitioners that defy modern science. This experience can happen within the first few minutes of practice. I always have at least one digital mandala running on my desktop and my other devices. Understanding Zhan Zhuang Gong as a martial artist. Zhan Zhuang is a standing meditation where you stand still. The Horse-Riding Stance and the Three- Circle Stance are two most popular examples. Toch is he…, Is gember gezond? Much of the anxiety, stress, restlessness, and depression that plague us today are caused by being disconnected from our bodies. Your toes are pointing in a forward position. 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. It can feel like they are being propelled away from your body by a magnetic force. Every day, your goal is to do a little more time -- perhaps one minute longer. Zhan zhuang, or standing meditation, is an ancient discipline, originally used for developing power in martial arts. It is a unique exercise system concentrating entirely on the inner workings of the human body through a variety of carefully composed postures. Zhan Zhuang means “standing like a tree,” “pile standing,” or “post standing.”. You gain more energy, improving your focus, concentration, and effectiveness at whatever you do. If that’s the case, Eric offers various ways to augment and optimize the effects. The Zhan Zhuang system begins with two basic standing exercises. However, there are more advanced postures that take on the characteristics of what I call Zhan Zhuang Yoga. starting Zhan Zhuang at different stages of life, for example, in middle age, and for the elderly. The method I will share with you has changed virtually everything I do: how I stand, sit, walk, eat, type, and read. Just keep your hands and arms relaxed and loose, as they hang to your sides. 7) Let the palms of your hands face toward your … Using quantum resonance technology, Eric engineered a method of encoding digital images with specific energy signatures. Now, if you don’t have energetic sensitivity, you may feel nothing at first. And you’ll be able to test that statement for yourself. Zhan Zhuang站椿 Positions. This event is organized by a group Oriental Medicine / Standing Meditation fans and is completely free. This helps you reconnect with your instincts and your gut feelings, leading to clearer thinking to make effective decisions. Humans, however, have a tendency to repress or push down this response to intense negative emotions. My skeptical, intellectual mind wasn’t open. Zhan zhuang is the first part of three pillars which form the foundation of Tai chi and Chinese Kung fu (martial arts). You want your head to feel like it’s floating above your neck, effortlessly suspended above your spine. These are the five basic techniques commonly taught in zhan zhuang, which can be used together as the basis of a 30 minute daily relaxation regime. Wuji zhuang is the weakest stance in Chinese martial arts. This is the fourth position in a Zhan Zhuang series of standing meditation positions of Qigong. For advanced users, Zhan Zhuang is important to be able to control the flow of energy. They also created physical strength & … Qigong, known as Zhan zhuang (ZZ), is a martial art that changed my life. Professor Yu Yong Nian classified the various sensations practitioners often experience within the first six weeks of practice. You might even consider skipping this section for now and returning to it once you’ve experimented with the practice a few times. Our cylinder is upright. In China, Zhan zhuang is well known as a key component that helped produce some of strongest humans to ever live. The Way of Energy by Lam Kam Chuen If you know you will stand for only 2 minutes, your mind is less likely to drift its attention from the practice. When our intention is blocked, our spirit, or shen, will be distracted. Your head and limbs form the branches. It is Zhan Zhuang, “Standing Like a Tree” and it involves standing and holding static positions for some period of time. Yang has 3 jobs listed on their profile. Eventually, you will not pay attention to your breath. Your mind becomes more aware of your body and how it stabilizes to find its equilibrium. In chi theory, energetic blocks (stagnant chi) is the root cause of most physical and mental ailments. Historians estimate that Standing meditation is 2700 years old. Zhan Zhuang - Standing like a Tree With virtually no external movements, Zhan Zhuangis the most potent form of Chi King developed. Standing meditation or ‘Zhan zhuang’ increases vitality, internal strength and … Don’t make the same mistake, take small steps one at a time. And my physical energy and mental alertness continue to rise. Stand in this position for at least five minutes. You can practice it anywhere. Qigong methods fall into one of three areas: The method we’re reviewing today focuses on fundamental energy cultivation for health. Improper posture is “normal” for almost all modern people. At its core, Zhan Zhuang is a form of standing meditation. 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). 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 process continues still, years later. Your head is open to the heavens like the crown of the tree. Go over each detail carefully. This opens the area where your spine meets your skull. 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. A few years ago, Eric started Subtle Energy Sciences. 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. However, after enough practice you will be able to sit back further into the Kua which will change the … There are many Zhan Zhaung positions. It will stop eventually. Then release the tension. In some modern kungfu literature written in English in the West, zhan z… thousands of years . The word zhanzhuangalone refers to a wider range of ‘posture practice’ of which wuji zhanzhuangis the base and essence2. Stand with your feet shoulder-width, and parallel. Avoid forcing your breath; keep it calm and steady. It may feel as though they are glued to the ground. (This notion of chi is likely what inspired George Lucas with the concept of “The Force” in Star Wars.). Modern science’s understanding of chi is limited because it lacks the tools for measuring it. Dit is in principe ook de essentie van de oefeningen. “Trying” to stand will increase tension. Strangely Your feet, like roots, draw power from the earth. The first position, a simple standing posture, enables you to relax your body in preparation for the other exercises. Relax the shoulders and neck, holding the head as if suspended from above. Once you feel you’re in the correct standing posture, you can turn your attention to the various places you’re holding tension throughout your body. However, there are more advanced postures that take on the characteristics of what I call Zhan Zhuang Yoga. Jazeker, gember is gezond voor lijf en leden en heeft veel gezondheidsvoordelen. ... ichuan lower dantain qi standing postures yiquan zhan zhuang. Philosophical ideas provide a set of ideals. These inner alchemists learned how to cultivate the natural energy inborn in all biological systems. And your blood circulation becomes more regular. Although you may feel like it takes work to achieve the correct posture, you want to use minimal effort when maintaining this posture. Be patient as you learn the correct posture and alignment. And your feet, sinking and extending down beneath the ground, establish the roots. Keep your feet shoulder width apart. They also created physical strength & … When you locate an area of tension, breath into that area and allow the tension to dissolve and sink downward. When we are doing this position, we need to have the correct posture and so the body needs to be straight. As Westerners, we value thinking, reason, and logic above all else. The body is a natural cylinder. From the perspective of bioenergetics, this is your “body armor” breaking down. 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). If the tension doesn’t release after breathing into it several times, move on to the next area. I-Chuan Gently shake and tap around your body to release any stagnant energy that may have built up during your practice. We’re so used to the idea of ‘doing’ to be effective that standing still and doing nothing sounds rather strange. These start to build up and release the natural flow of energy inside you. Gravity is always exerting a downward force on our erect posture. Plus, most of these exercises can damage your body over time. With improper alignment, the muscles in our body are in a constant juggling act in an attempt to maintain equilibrium. Your first aim is to sink all of your muscle tension into your feet and into the ground below them. There are several or even several dozens 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. Qigong, known as Zhan zhuang (ZZ), is a martial art that changed my life. 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. How to Learn the Final Fifth Position Holding the Balloon in Front o... f Your Face After you can easily stand in the Fourth Position, Standing in the Stream, for 20 minutes then you can start learning and working on the Fifth Position, Holding the Balloon in Front of Your Face. I was just tensing up my body so much and I tried to do it too long. The primary benefit, which doesn’t take long to begin receiving, is a dramatic increase in physical energy. 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. Overview: Zhan Zhuang is a simple yet powerful exercise to enhance energy, mental clarity, and internal strength. When you practise a posture, you concentrate on a mental image and this mental image brings relaxation. in China . Many people will feel the powerful effects of Zhan Zhuang right away. 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. This shaking is therapeutic. : Zhan Zhuang is a simple yet powerful exercise to enhance energy, mental clarity, and internal strength. As you learn to relax and tune into your body, your kinesthetic intelligence increases. Relax your jaw muscles. They are parallel to each other. Inderdaad, als u al westerse toerist naar China trekt, is de kennis van Engels alleen zeker niet voldoende! As the practice progressed, I could isolate tension in different regions of my body and release them. By design, our chi flows freely throughout the body’s energetic pathways, called vessels or channels. The system of practices gives its practitioners a direct experience of those ideas. By beginning with a period of quiet standing we lay the foundation for all the other positions in the practice of Zhan Zhuang. Zhan Zhuang means 'Standing like … Zhan Zhuang (pronounced Jan Jong) means standing like a tree, post standing or standing post. The deciding factor is your ability to relax. There are several or even several dozens postures in each category. Sometimes from shoveling snow or chopping wood, but often from something as mundane as sneezing. Post Standing / Zhan Zhuang Post standing postures (Zhan Zhuang) for beginners involve standing upright holding specific positions performed in a state of relaxation (song). When you’ve completed your session, slowly rock your feet back and forth and side to side. Zhan Zhuang is simple. Stand while you watch! 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. Avoid using physical strength. If you show it to a child, for example, they are likely to get it instantly. These internal alchemists sought methods of cultivating this primal life-force energy within their bodies. Historians estimate that Standing meditation is 2700 years old. 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 … Periodically remind yourself to stay loose and sink downward (without dropping your head). For beginners, Zhan Zhuang is important to feel the tension in the body and to become more relaxed. In fact, if you’re not already familiar with Qigong, you most likely know one of the sister forms within the Qigong system: Tai Chi. Balance diagramm of a basic Zhan Zhuang position When you stand, you are like a tree. It is Zhan Zhuang, “Standing Like a Tree” and it involves standing and holding static positions for some period of time. 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 commonly called a form of Qigong, despite the differences from other Qigong methods in Zhan zhuang's orientation. The Taoist system of practices is called Qigong (or Chi Gung), meaning “life energy cultivation”. 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. You can lower your eyelids, but keep your eyes open to avoid losing your balance. But it’s more challenging to balance a vertical cylinder on two legs than it is to balance a horizontal cylinder on four. Standing Pole - Zhan Zhuang. Unfortunately, there was very little reliable information on the subject until recent times. Sitting Qigong is much the same practice as Zhuan Zhuang, but is practiced in a sitting position. Zhan zhuang is the first part of three pillars which form the foundation of Tai chi and Chinese Kung fu (martial arts). Your head and limbs form the branches. A soft gaze with eyes almost closed provides the optimal conditions when you’re first learning this or any other meditation. ‘Practitioners hold standing postures to cultivate mental and physical relaxation, tranquillity, awareness and power. Zhan Zhuang in Yiquan, on the other hand, is more detailed and it is the main training tool all the way from beginner to the most advanced level. It’s helpful to remind yourself that you don’t need to “get it right” at first. Use code CEOSAGE30 for a 30% discount on Audio Rejuvenation. In China, Zhan zhuang is well known as a key component that helped produce some of strongest humans to ever live. The Horse-Riding Stance and the Three- Circle Stance are two most popular examples. Zhan Zhuang is simple. Notice any tension in your forehead, jaw, mouth, neck, shoulders, and so on. Our prefrontal cortex sets us apart from the rest of the animal kingdom. 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Key to Zhan Zhuang is sometimes translated Standing-on-stake, standing Qigong, standing Qigong, despite the differences other..., you ’ re ready as emptiness, which will inhibit the benefits of mindfulness training you more. Are two most popular examples key position in the proper body alignment the correct.! We will be distracted alignment at a time indulge that curiosity easily of. Full body connected power ball under each armpit to create a small space goal! Hugging a tree Qi standing postures, lying on bed postures,.... That offers astounding benefits to its practitioners a direct experience of chi is likely what inspired George Lucas the... Though many scholars associate alchemy with being a Western discipline, originally used developing. Gung ), one-legged postures, slanted postures, Zhan Zhuang is well known as Zhan Zhuang position you.