03/11/2025
Some excellent diagrams here showing you “Standing Like a Tree”’Qigong. For my free video lesson which includes this exercise please click this link: https://spacetorelax.com/lesson-31-qigong-recharge-exercises-replay-of-live-qigong-class/. 😌
☯️ Zhan Zhuang - Standing Qi Gong for Health and Martial Arts ☯️
Zhan Zhuang is a Chinese practice of standing still in various pos-tures to build internal strength, body awareness, and health for both martial arts and general well-being. For health, it improves circula-tion, reduces stress, and helps identify physical blockages. For martial arts, it develops a connected, full-body power and structure, improv-ing balance, alignment, and efficient movement. The practice involves holding static poses for extended periods, initially starting with 10-20 minutes and gradually increasing the time to 30 minutes or more.
* Health benefits
Improves circulation: Enhances blood flow and energy circulation (Qi) throughout the body.
Increases muscle strength and endurance: Strengthens legs, core, tendons, and connective tissues without high impact.
Reduces stress: Helps to manage stress and improve overall vitality.
Promotes relaxation: Aids in identifying and dissolving physical and energetic blockages.
Potential therapeutic effects: Studies indicate it can enhance cardiovascular function and may help with conditions like neurasthenia, arthritis, and cardiovascular diseases due to improved oxygen delivery from increased hemoglobin.
* Martial arts benefits
Develops structure: Builds a strong foundation and alignment for full-body connected power.
Increases power and efficiency: Teaches practitioners to move with minimal effort, creating powerful movements,
Improves movement awareness: Enhances body awareness, enabling better biomechanics and reducing wasted energy.
Builds resilience: Strengthens legs, core, and connective tissues, creating a resilient and stable base.
Refines control: Cultivates ultimate body control and a mind-muscle connection.
* How to practice
1. Find a suitable location: Stand on an even surface with your feet hip-width apart, parallel or slightly open.
2. Adopt the posture:
Keep knees slightly bent, but not past the toes.
Hips are slightly back, with the tailbone drawn down.
Stomach is relaxed, with the navel slightly lifted.
Hold arms as if holding a large, soft ball or a steamed bun under each armpit, with elbows relaxed and dropping slightly.
Your hands should be slightly rounded, about 10-20 cm apart, roughly at the level of your navel or lower.
Tuck your chin slightly, projecting the crown of your head upwards.
Keep your chest soft and empty.
3. Maintain focus:
Distribute your weight evenly through the balls of your feet.
Breathe naturally and focus on feeling the Qi flow.
Maintain a soft gaze forward and a joyful state of mind.
4. Start and increase duration: Begin with shorter periods, like 5-10 minutes, and gradually increase to 15 or more as you become more comfortable.
5. Make adjustments: Allow for subtle adjustments as you find your balance, and be aware of any tension or weaknesses that arise, using the practice to find relaxation and correct imbalances.
Additional:
Chest and Back: The chest should not be inflated, but should be relaxed and drawn inward
so that air circulates freely and qi descends into the lower dantian. As you release the chest, fill the belly. The back should be open and extended. Relaxing the shoulder blades, letting them drop to their lowest point, will allow the chest to lower. Rounding the shoulder blades (pushing them outward and forward) will open and extend the back.
Shoulders: Shoulders should be relaxed and able to drop and swing forward.
