Zhan zhuang (simplified Chinese: 站桩; traditional Chinese: 站樁; pinyin: zhàn zhuāng; lit. 'standing [like a] post') is a training method often practiced by students of neijia (internal kung fu), such as yiquan, xingyiquan, baguazhang and tai chi. Zhan zhuang is sometimes translated Standing-on-stake, Standing Qigong, Standing Like a Tree, Post-standing, Pile-standing, or Pylon Standing.
Zhan zhuang
Zhan zhuang training on the World Tai Chi and Qigong Day, Israel. The people in the picture hold the Hun Yuan posture, also known as Cheng Bao.
The original zhan zhuang were health methods used by Taoists; in recent centuries, martial artists who already had static standing methods combined these with the internal mechanics of zhan zhuang to create a superior exercise. The goal of zhan zhuang in martial arts has always been to develop a martially capable body structure,[1] but nowadays most practitioners have again returned to a health-preservation orientation in their training, and few teach zhan zhuang as a martial method.
The word zhan zhuang is the modern term; it was coined by Wang Xiangzhai. Wang, a student of xingyiquan, created a method of kung fu based entirely upon zhan zhuang, known as yiquan, "Intent Fist." Yiquan's method of study is zhan zhuang plus movements that continue the feeling of the Standing Post in action.
The most common zhan zhuang method is known as Hun Yuan (浑圆; Hún Yuán, "Completely Round," "Round Smoothness") or Cheng Bao (撑抱; Chēng Bào, "Tree Hugging" stance). This posture is entirely Taoist in its origins, has many variations, and is the main training posture in all branches of yiquan. This practice has recently also become common practice in tai chi and qigong schools. In xingyiquan, San Ti Shi (simplified Chinese: 三体势; traditional Chinese: 三體勢; pinyin: sān tǐ shì; lit. 'Heaven', 'Earth', 'Man') has been a root practice for centuries.[2]
Detailedit
Nitzan Oren, demonstrating a zhan zhuang posture which combines the San Ti posture of xingyiquan and a Hun Yuan hand variation
Those unfamiliar with zhan zhuang can experience severe muscle fatigue and subsequent trembling at first. Later, once sufficient stamina and strength have been developed, the practitioner can use zhan zhuang to work on developing the sensation of "opposing forces," as well as one's central equilibrium and sensitivity to specific areas of tension in the body.[3]
Zhan zhuang has a strong connection with Traditional Chinese Medicine. Some schools use the practice as a way of removing blockages in qi flow, believing zhan zhuang, when correctly practiced, has a normalizing effect on the body; they claim any habitual tension or tissue shortening (or lengthening) is normalized by the practice, and the body regains its natural ability to function optimally. It is claimed that a normalized body will be less prone to muscular-skeletal medical conditions, and it is also believed that zhan zhuang, when practiced for developing relaxed postures, will lead to a beneficial calming effect.[4][5] The dantian is also involved in the practice of zhan zhuang.[6]
The amount of time spent practicing zhan zhuang varies between styles and schools; one may spend anywhere from two minutes to two hours standing in one posture.[7]
Many styles, especially the internal styles, combine zhan zhuang with qigong training and other coordinated-body methods to develop whole-body coordination for martial purposes. The martial practice is thought to strengthen the body's Central Nervous System and develop the coordination required for effective martial performance. In yiquan, a clear distinction is made between health postures and martially oriented postures. In baguazhang's circle-walking practice, the upper body is held as a zhan zhuang posture, while the lower body is more dynamic.
J.P.C. Moffett, Wang Xuanjie (1994), Traditional Chinese Therapeutic Exercises: Standing Pole.
Lam Kam Chuen, Gaia Books Ltd, 1991 (2005) ISBN1-85675-215-1, "Chi Kung: The Way of Energy".
Lam Kam Chuen, Gaia Books Ltd, 2003 ISBN1-85675-198-8, "The Way of Power: Reaching Full Strength in Body and Mind".
Peter den Dekker, Back2Base Publishing BV, 2010 ISBN978-94-90580-01-8, "The Dynamics of Standing Still"
Professor Yu Yong Nian, Amazon (2012) "El arte de nutrir la vida. Zhang zhuang el poder de la quietud"
Jonathan Bluestein (2014). Research of Martial Arts. Amazon CreateSpace. ISBN978-1499122510.
Mark Cohen, MSC Creative Enterprises, 2013, ISBN978-0988317888, "Inside Zhan Zhuang".
External linksedit
A Zhan Zhuang internet/bibliographic reference for practitioners
Zhan Zhuang - The Foundation of Internal Martial Arts
Explanations of Internal Training methods in the practice of Zhan Zhuang
Translation of 'The Science of Nei Jia Quan' - a book explaining the mechanics of Nei Gong practice, including that of Zhan Zhuang
April 13, 2024
zhan, zhuang, examples, perspective, this, article, include, significant, viewpoints, please, improve, article, discuss, issue, august, 2009, learn, when, remove, this, template, message, simplified, chinese, 站桩, traditional, chinese, 站樁, pinyin, zhàn, zhuāng,. The examples and perspective in this article may not include all significant viewpoints Please improve the article or discuss the issue August 2009 Learn how and when to remove this template message Zhan zhuang simplified Chinese 站桩 traditional Chinese 站樁 pinyin zhan zhuang lit standing like a post is a training method often practiced by students of neijia internal kung fu such as yiquan xingyiquan baguazhang and tai chi Zhan zhuang is sometimes translated Standing on stake Standing Qigong Standing Like a Tree Post standing Pile standing or Pylon Standing Zhan zhuangZhan zhuang training on theWorld Tai Chi and Qigong Day Israel The people in the picture hold the Hun Yuan posture also known as Cheng Bao Traditional Chinese站樁Simplified Chinese站桩TranscriptionsStandard MandarinHanyu PinyinZhan Zhuang Contents 1 History 2 Detail 3 See also 4 References 5 Books 6 External linksHistory editThe original zhan zhuang were health methods used by Taoists in recent centuries martial artists who already had static standing methods combined these with the internal mechanics of zhan zhuang to create a superior exercise The goal of zhan zhuang in martial arts has always been to develop a martially capable body structure 1 but nowadays most practitioners have again returned to a health preservation orientation in their training and few teach zhan zhuang as a martial method The word zhan zhuang is the modern term it was coined by Wang Xiangzhai Wang a student of xingyiquan created a method of kung fu based entirely upon zhan zhuang known as yiquan Intent Fist Yiquan s method of study is zhan zhuang plus movements that continue the feeling of the Standing Post in action The most common zhan zhuang method is known as Hun Yuan 浑圆 Hun Yuan Completely Round Round Smoothness or Cheng Bao 撑抱 Cheng Bao Tree Hugging stance This posture is entirely Taoist in its origins has many variations and is the main training posture in all branches of yiquan This practice has recently also become common practice in tai chi and qigong schools In xingyiquan San Ti Shi simplified Chinese 三体势 traditional Chinese 三體勢 pinyin san tǐ shi lit Heaven Earth Man has been a root practice for centuries 2 Detail edit nbsp Nitzan Oren demonstrating a zhan zhuang posture which combines the San Ti posture of xingyiquan and a Hun Yuan hand variationThose unfamiliar with zhan zhuang can experience severe muscle fatigue and subsequent trembling at first Later once sufficient stamina and strength have been developed the practitioner can use zhan zhuang to work on developing the sensation of opposing forces as well as one s central equilibrium and sensitivity to specific areas of tension in the body 3 Zhan zhuang has a strong connection with Traditional Chinese Medicine Some schools use the practice as a way of removing blockages in qi flow believing zhan zhuang when correctly practiced has a normalizing effect on the body they claim any habitual tension or tissue shortening or lengthening is normalized by the practice and the body regains its natural ability to function optimally It is claimed that a normalized body will be less prone to muscular skeletal medical conditions and it is also believed that zhan zhuang when practiced for developing relaxed postures will lead to a beneficial calming effect 4 5 The dantian is also involved in the practice of zhan zhuang 6 The amount of time spent practicing zhan zhuang varies between styles and schools one may spend anywhere from two minutes to two hours standing in one posture 7 Many styles especially the internal styles combine zhan zhuang with qigong training and other coordinated body methods to develop whole body coordination for martial purposes The martial practice is thought to strengthen the body s Central Nervous System and develop the coordination required for effective martial performance In yiquan a clear distinction is made between health postures and martially oriented postures In baguazhang s circle walking practice the upper body is held as a zhan zhuang posture while the lower body is more dynamic See also editXingyiquan Neigong Neijia QigongReferences edit Jonathan Bluestein 2014 Research of Martial Arts Amazon CreateSpace ISBN 978 1499122510 Pages 71 84 Fundamental Moving Patterns of Xingyiquan 15 February 2019 Zhan zhuang grounding structure intention and qi 14 November 2013 Qigong Essentials of Practice Qigong Sydney Wujifa Zhan Zhuang Relaxing the Belly 11 October 2011 Dan Tian in Internal Martial Arts July 2014 Crandall Joseph pangen Books editJ P C Moffett Wang Xuanjie 1994 Traditional Chinese Therapeutic Exercises Standing Pole Lam Kam Chuen Gaia Books Ltd 1991 2005 ISBN 1 85675 215 1 Chi Kung The Way of Energy Lam Kam Chuen Gaia Books Ltd 2003 ISBN 1 85675 198 8 The Way of Power Reaching Full Strength in Body and Mind Peter den Dekker Back2Base Publishing BV 2010 ISBN 978 94 90580 01 8 The Dynamics of Standing Still Professor Yu Yong Nian Amazon 2012 El arte de nutrir la vida Zhang zhuang el poder de la quietud Jonathan Bluestein 2014 Research of Martial Arts Amazon CreateSpace ISBN 978 1499122510 Mark Cohen MSC Creative Enterprises 2013 ISBN 978 0988317888 Inside Zhan Zhuang External links editA Zhan Zhuang internet bibliographic reference for practitioners Zhan Zhuang The Foundation of Internal Martial Arts Explanations of Internal Training methods in the practice of Zhan Zhuang Translation of The Science of Nei Jia Quan a book explaining the mechanics of Nei Gong practice including that of Zhan Zhuang Retrieved from https en wikipedia org w index php title Zhan zhuang amp oldid 1214697687, wikipedia, wiki, book, books, library,
