Global Standing - Japan

Stand. Relax. Breathe.

The importance of Post Standing (Zhan Zhuang)

An excerpt from: http://chentaijiquanworld.blogspot.com/2014/01/can-modern-students-cope-with.html

Advice from 'old Taiji Sifu':

"You must practice Post Standing (Zhan Zhuang). No matter which Chinese martial art you study, Post Standing is considered fundamental practice. In ancient times, students had to practice standing for one or two years before they were allowed to learn any forms. That is why each generation produced outstanding martial artists. Society and people's way of thinking have changed, making adapting to these requirements difficult...If you skip the fundamentals, your form will remain undeveloped and you will be ridiculed by experts." 

Monday Night Qigong at MIT (August 26, 2013)

20 Standing at MIT Qigong!!

60 Minutes of Power Standing

5 min Dr. Ma Li Tang's Gathering Qi

5 min Zhan Zhuang #1

5 min Zhan Zhuang #2

5 min Zhan Zhuang #3

5 min Zhan Zhuang #4

5 min Zhan Zhuang #5

5 min Zhan Zhuang #6

5 min Zhan Zhuang #7

5 min Zhan Zhuang #8

5 min Leg Qi

Gathering Qi

Wash/Seal

Contribute to our Global Standing Gallery!

MIT QIGONG GLOBAL STANDING GALLERY
Send your pictures to: qi@mit.edu

Thank you to all of our readers who have shared their Qigong practice from around the world!! Traveling this summer? Please send pictures of your favorite Qigong pose from an exotic location! Or send us a picture from your favorite peaceful local practice spot! Most recent additions to our gallery are from Pondicherry, India and the Roof of Africa, Ethiopa (seen below).

Sean || Ethiopia

"The definite highlight was our second night, where we made camp at this kind of sun-burnt alpine plain, at around 3600m. I can't imagine a more Dali-esque landscape: smooth hills covered in short, dry yellow grass; the occasional rocky outcrop, a few lonely cacti standing watch - right down to the occasional skinny horse grazing at dead grass, ribs showing. And looking beyond all this, mountains descending to the horizon below. Then began an epic march up to the yellow hills overlooking our campsite. But the crowning moment was unquestionably making it to the other side of the mountain top, revealing a biblical view of the canyons and mountains below. Yes! This was the opportunity I had been waiting for!  The sun was setting; the sky a rarefied azure; no sound but for mountain winds. On this peak - literally the roof of Africa - I stood and watched the sun set on the cradle of humanity as if from above. A single eagle soared above the sun, effortlessly gliding on ethereal thermals. I felt I needed to be on my knees, paying silent homage to the scene." 

Monday MIT Qigong: November 28, 2011

Date: 11/28/11

From Jim   info@apricotforesthall.com

Subject: Building 1/Room 242

Some notes on Qigong:

     Standing Meditation can be considered an advanced form of Taoist meditation, in which Xing Ming Shuang Xiu "spirit and nature are equally cultivated"! In Standing Meditation, externally, there is no movement, yet internally, the Qi and Breath are moving. It is thus both passive and active, both yin and yang. The practitioner does not try to do anything with the Qi, he or she simply becomes aware of the quality of Qi, how it is moving, where it is blocked or free, whether it feels clear or turbid, smooth or coarse.

     Thus, Standing Meditation is "a million dollar secret". It is a secret because it is so obvious, so ordinary that we do not give it the attention it deserves.  It is hidden as the air is hidden, or as the water is hidden to a fish. In the everyday Qigong of standing, we discover the deepest mystery and beauty. We turn standing into a discipline in order to go more deeply into the quality of what is happening and to bring back to wholeness the confused, scattered, and lost parts of the body, mind and soul.

***

Monday November 28 Session

10min gathering qi

10min turning cow

5min gathering qi

20min universal post

5min left hun yun

5min right hun yun

5 min gathering

seal/wash

***

Peace,

Jim Roselando   

Meditation: Aid to Qigong Development

Regardless of the style of Qigong you may practise it is vitally important to have a quiet and focused mind. In order to reap any benefit from your efforts you must be able to maintain your centre, your concentration, and your coordination during practice. Indeed the very length of your session is determined by the quality and quantity of your quiet, focused mind.

Meditation: Aid to Qigong Development
by J. Reynolds Nelson
Qi Magazine || Issue 51 || Dec 2000

One of the problems many beginners experience as they embark upon their Qigong training is that of random thought or voices. This is quite a prevalent situation in the west, especially where the pace of living and constant media bombardment tend to fill every waking moment. In fact many of us are unaware of our mind’s constant chattering until we attempt to practise some of the quiet arts. Unfortunately the speed and constancy of this mental activity gives us little opportunity for mental relaxation. We tend to follow the patterns laid down by western cultures, which dictate what is relaxing: watching a film or television, a pint with our mates, shopping, a meal out, or perhaps, if you’re lucky, a walk in the park or countrysidewith loved ones. 

It is not until we attempt to practise something like Qigong or Taiji that we may discover that, while our teacher looks peaceful and centred, we are bombarded with internal messages and emotions that upset our concentration. For some of us this onslaught of mental hyper-activity is like a motor going into overdrive. While we attempt to relax our body and coordinate our movement and breath, our minds are frenetic. The result of this mental cacophony is often emotional manifestations ranging the spectrum from anger to depression, ecstasy to anxiety. Therefore, just as form and structure is important to beneficial Qigong exercise, so is the practice of the quiet mind. 

Meditation, like any exercise system, must be built up over time. Perhaps in the beginning the student may only achieve a few moments of clear and empty contemplation. However, with regular practice, the voices and random thought will remain at bay for increasingly longer periods of time. Where and when to practise are an important consideration. The best time is always when you anticipate having a few undisturbed and protected minutes. Traditionally this was accomplished by rising earlier than the routine and sequestering in a protected environment. Additionally finding a harmonious, natural venue of exceptional beauty, assisted in bringing about the state of mind conducive to empty thought and being or Wu Wei. In our environment however we may not be so fortunate as to be able to pick and choose. A quiet room or even closet, isolated and separate from the outside world should suffice. Some may find darkness an aid; others may enjoy the flickering of candles or hearing light instrumental music. Incense or fragrant oils may put you at ease enough to relax away the random thoughts dominating your mind. What works best for you, so that you will accumulate time before losing your concentration, is optimal. However, it is recommended that you practise meditation only under the supervision of a qualified teacher. As with any form of esoteric learning many problems can arise that may lead you astray with detrimental consequences. Finally it is within your practice of Qigong or other Chinese Internal Arts that your time meditating is tested. You should find that you can belay the emergence of random thought and voices for increasingly longer periods of time. You will then be able to concentrate more on your breathing, or movement coordination for the benefit of your health and well-being. 

Meditation has been proven over the years to be a great aid to the practice of the Chinese Internal Arts and has been incorporated into many systems like the Standing Pole of Yi Quan, or the single postures of Taiji. It is hoped, regardless of the system of Qigong or martial art that you practise, you find increased concentration and greater inner tranquillity over time.

Four Paradoxes of Standing Meditation

From: http://www.martialdevelopment.com

In 1939, Wang Xiangzhai issued a public challenge through a Beijing newspaper. His objective: to test and prove the new martial arts training system of Yiquan, a system that placed standing meditation (zhan zhuang) at its core.

Expert fighters from across China, Japan and even Europe traveled to answer Wang’s challenge. None could beat him or his senior students. His standing meditation training produced superior results in a shorter time period, when compared to methods used in boxing, Judo, and other styles of Kung Fu.

Considering the proven value of standing meditation, surprisingly few people undertake the practice today. Why is this? As Wang himself noted, the exercise is plagued by logical contradictions. Understandably, but unfortunately, martial artists reject the exercise because it cannot possibly work.

Sincere students, who are willing to suspend their disbelief for a few hours of introductory practice, will encounter and resolve these four paradoxes.

Standing still is good exercise. Wang Xiangzhai explained the unique health benefits of standing meditation in his essay, The Gain From Practicing Martial Art:

Appropriate exercises can positively affect every cell and every organ in the human body, improve the functioning of respiratory and vascular systems, and also improve metabolism. In other words, they activate the whole human organism. 

In typical forms of exercise, before the body is tired, there are already problems with breathing and the heart is overburdened. So the exercise must be halted prematurely in order to let one’s heart rest, to catch one’s breath and return to a normal state. 

Chinese combat science uses the opposite method. This is exercise of the muscular and vascular systems, exercise for all cells of the body. The principle is to stimulate every organ at the same time. Even if during exercise your muscles become tired, your pulse stays in the normal range, and breathing is natural. After the exercise, you feel that your breath is freer and more comfortable than before.  

Because there are no complex sets of movements, the nervous system is not greatly stressed; you eliminate internal tension, achieving mental calm. 

Holding your arms up is relaxing. Many variations of standing meditation require that the arms be held up, as if holding a ball, for fifteen minutes or more. At first, such postures are unpleasant, and cause tension and soreness in the shoulders. However, the posture itself is not the problem, it only exposes the problem: an unhealthy lifestyle, so deficient in exercise that even your own arms seem oppressively heavy.

After a few weeks of regular practice, the soreness will give way to more pleasant sensations. You will be able to raise your arms up with no discernable effort, and your entire body will become warm. Your joints will feel well-lubricated; stiffness or arthritic conditions will be relieved.

Time flies when you’re doing nothing. A lack of upper-body strength is not the only obstacle to successful practice. After the soreness disappears, a succession of images will parade through your mind. Endlessly replaying the events of the past, and predicting those of the future, you should begin to recognize that you are addicted to distraction.

Starving the beast will weaken it. If you can disregard these distractions from within, do so; otherwise, remove them from your practice environment. Shut the windows and the doors. When your mind finally stops, your perception of time will change; instead of watching the clock, you’ll wish you had more time to spend in this calm and quiet state.

Static posture training promotes fluid and coordinated movement. The prevalence of these mental and physical discomforts illustrates that, although everyone can stand still, few people do it well.

Only after resolving these issues within yourself, will you discover how deeply they affect your performance. As you would expect, your balance will improve; you may be surprised to find that standing meditation also increases your sensitivity, explosive speed and power.

In his later years, Wang Xiangzhai nicknamed himself “Old Man of Contradictions”. Martial artists today cannot hope to match his great accomplishment, unless they are willing to stand first, and ask questions later. 

Zhang Zhuang as Self-Treatment

Traditional Chinese Therapeutic Exercises - Standing Pole

By Wang Xuanjie, J.P.C. Moffett

The Chinese medical community has previously conducted investigations into the therapeutic value of pile stance exercises. The cycle of illness is explained as follows: When the cerebral cortex becomes over excited or exhausted, the body's functioning suffers as a result to the point of illness. Likewise, illness, as a malfunctioning of the organs, sends out harmful stimuli to the cerebral cortex, placing an even further burden upon it. The aim of standing pole exercises is to break the illness cycle by providing the cerebral cortex with beneficial stimuli, thus causing it to relax.

Relaxation is achieved through the manner in which the standing pole exercises are practiced. One must assume the required body posture and then hold it for a period of time. The cerebral cortex eventually finds a soothing and pleasing object of focus in order for the body to maintain the physical posture. When the object of focus is not overly stimulating, the very relaxed sensation felt by the cerebral cortex leads to muscle relaxation, improved blood circulation and deeper respiration. The initial aches and numbness associated with a beginner's practice will gradually disperse and will be replaced by a warm, slightly numbing but very comfortable feeling. This feeling is a most beneficial stimulus to the cerebral cortex and the longer it lasts the cerebral cortex achieves even deeper relaxation, concentration and an inhibitory "quiet" state.

Electroencephalogram investigations have demonstrated this (quiet) state to be quite different from sleep or hypnosis. It is characterized by the appearance of beta wave in the front portions of both hemispheres, which increases in amplitude and expands towards the back of the hemispheres as practice progresses and the inhibitory state deepens. The alpha wave, however, undergoes little change, though sometimes exhibiting a slight increase in amplitude, cycle extension and a trend towards a gradual slowing of rhythm.

Mental activities such as worry, anger and even thought as well as unnecessary and excessive tensing of the body's muscles cause fatigue and body aches. Tension can especially be felt in the chest and shoulders and seen in the face. The steady practice of standing pole exercises extends outside practice to daily life so that excess tension and thus fatigue are permanently reduced or eventually eliminated.

It has been observed that during the standing pole exercises the pulse rate increases steadily and then eventually levels off. Immediately after practice the pulse rate does not drop suddenly. This makes it suitable for practice by those with heart trouble or the very frail. Breathing is allowed to respond naturally to the gradually rising needs of the metabolism. Breathing is not artificially slowed for that would deprive the body of oxygen. As with other strenuous types of exercise when oxygen intake cannot keep up with its consumption, as evidenced by labored breathing, there occurs a harmful build up waste products in the body such as lactic acid.

With steady practice, chest muscles eventually relax, allowing for very deep and perfectly natural breathing. There is an accompanying increase in lung capacity and with it a beneficial increase in the permeability of the pulmonary alveolus wall and expansion of the lung's capillaries. Further, greater chest expansion during inhalation increases pressure in the thorax, helping to draw blood out from the veins into the heart. Exhalation releases the pressure, helping the heart to push out blood. Lastly, there is a beneficial massaging effect of deep breathing on the internal organs as with each inhalation the diaphragm sinks and the mediastinum expands and with each exhalation the diaphragm rises and the mediastinum contracts.

Relaxation of the abdomen allows the abdominal organs to settle, while the movement of abdominal respiration coupled with pressure changes in the thorax creates a massaging motion on them. Investigations have shown that such a massaging action on the liver causes an increase in choleresis, aiding digestion, prevents stasis of the bile system and expands the blood capillaries in the liver. Such massage also helps to prevent stasis in the stomach and intestinal system, working against the development of ulcers, gastroenterits, constipation and other abdominal disorders.

In summary, the standing pole exercises are a viable and effective method of self-treatment. As a non-strenuous but thorough mental and physical exercise they can be practiced by even the very frail, combating illness and strengthening the body without the side effects of other forms of treatment. 

Zhang Zhuang (Sphere) Structure

Notes from Warriors of Stillness by Jan Diepersloot

The basic sphere is made by holding the arms in front of the chest in a circle somewhere between shoulder height and solar plexus height. Any higher will cause the qi to rise, any lower will destroy the connection of the circle with the center. Other salient points regarding its structure are the following: 

   First: relax the shoulders by keeping them low, so that the centerline can carry the sphere. Tense, hunched up shoulders can't distribute the weight of the sphere to the centerline and causes the qi to rise, thus disintegrating the sphere and centerline (body). 

   Second: relax, hollow the chest and round the back to provide a "cushion of space" in front of you. Thus, if you are hit you will not be hurt because there is nothing there. Failure to do this (i.e., if the chest is tense and sticks out with the shoulder blades pulled back) breaks the integrity of the sphere which allows the opponent to control your centerline and strike your body.

  Third: you must cultivate the intimate connection between the mingmen in the lower back and the sphere. Filling the mingmen, i.e., straightening the lumbar spine by pushing it out to the back activates the sphere. The mingmen acts as both trigger and pump which fills the ball with air pressure to discharge energy and repel the opponent. 

  

The sphere is more a feeling than a geometric construction. Therefore it can take on innumerable shapes or manifestations without losing its essential characteristics. Variations include the height of the hands and variations in turning of the forearms and palms. A sphere exists in three dimensions, while a circle exists in only two dimensions. Actually, a sphere may be thought of as an infinity of simultaneous omnidirectional circles around a common center. The sphere our bodies make reflect how we relate to gravity: it consists of two main circles, vertical and horizontal. An infinite vertical circle is the most fundamental, then the horizontal, and then the diagonal combinations. 

Wang Xiangzhai on Basic Training

In daily life, in order to gain results from training all the time, while walking, standing, sitting, and reclining, one must start the training from the pile standing (zhan zhuang) method. Arrange the posture of the whole body properly, keep the body upright, have no thoughts, strengthen the nerves in stillness, adjust the breath, warm up and nourish the muscles, let every cell activate naturally. The strength comes from the inside and reaches the outside smoothly in the whole body. Thus, one does not train the bones and the muscles, yet they get trained by themselves, one does not nourish the nerves but they get nourished by themselves, one should especially experience and observe their barely perceptible movement and activity. When one has done it for long enough time, one will know that standing brings many inexhaustible wonders. One who wants to achieve wonders in his boxing skills, should first dedicate his time to pile standing. 

Move Towards Simplicity: Hun Yun Zhuang

The heart of Yiquan Qigong training is the Universal Post (aka Hun Yun Zhuang)! Anyone who studies the art of Yiquan Qigong will spend much of their foundation practice standing and cultivating in that one posture. Master Wang Xiang Zhai's philosophy was that of all true masters!  He was able to take the complicated and find the essence. Read below what Master Wang felt about the Hun Yun Zhuang:

The methods of Zhan Zhuang are rather numerous, for example, xianglong zhuang (subdue the dragon post), fuhu zhuang (taming tiger post), ziwu zhuang (midnight-noon post), sancai zhuang (heaven, earth & man post) etc..  Now, GET RID OF THE NUMEROUS AND MOVE TOWARDS SIMPLICITY, take the strong points of each Zhuang and combine them into one, namely Hun Yun Zhuang!  -WXZ

To achieve wonders in the health arts, one must have the changing of one's strength with Zhan Zhuang as the foundation and starting point. This means changing the weak into strong and clumsy into nimble.  In training Zhan Zhuang we get rid of the numerous and move towards simplicity. After training for only TEN DAYS the student will get results naturally. Written words cannot express its marvel.  -WXZ    

Natural Qigong: The Art of Nourishing Life

Natural Qigong: “The Art of Nourishing Life”

By Jim Roselando, Jr.  

There are many ways to cultivate health (exercise). In the Chinese arts they are grouped into two categories of development – Natural (soft) & Un-Natural (hard). Yiquan (mind boxing) is a natural form of Yang Sheng (life nourishment) Qigong that cultivates, integrates and activates your whole body in stillness.  All Yiquan Qigong methods of cultivation are trained with softness, making the art suitable for practitioners of any age.

  

Natural & Un-Natural

       It is important to know the difference between Natural methods, and Un-Natural methods of exercise.  Master Wang Xiang Zhai, founder of Yiquan Qigong, clearly describes the core difference between natural (life nourishing) cultivation and other forms of exercise.      

"Appropriate exercises can positively affect every cell and every organ in the human body, improving the functioning of respiratory and vascular systems, as well as metabolism. In typical forms of exercise, before the body is tired, there are already problems with breathing and the heart is overburdened. So the exercise must be halted prematurely in order to let one's heart rest, to catch one's breath and return to a normal state. 

Chinese health science uses the opposite method. The principle is to exercise the muscular and vascular systems, stimulating every organ at the same time. Even if during exercise your muscles become tired, your pulse stays in the normal range, and breathing is natural. After the exercise, you feel that your breath is freer and more comfortable than before. Because there are no complex sets of movements, the nervous system is not greatly stressed; you eliminate internal tension, achieving mental calm. This is one of the elements that makes health science different from typical forms of exercise."  

  

Mind, Body & Breath

       The heart of Yiquan Qigong is known as Zhan Zhaung or “Pile Standing.”  Pile Standing is the most direct way to exercise the mind, body and breath in stillness.  The process is designed to return the body to the natural state. The classics state: Internally train the Breath and Qi; Externally train the Muscles, Tendons and Bones. In Yiquan Qigong, nothing is forced and all aspects of training are designed to open and unite the body.  A body that is open and elastic will have good circulation and be less prone to injury.  In Zhan Zhuang the spine naturally decompresses and realigns!  This process is best understood by this simple example:  If you wanted to untangle a telephone cord, would you stretch it out or would you hang it upside down and let “gravity” unlock it? This is the difference between Hard Qigong/Yoga and Life Nourishing Natural Qigong.

Final Thoughts

      Yiquan Qigong is a modern system that has no set patterns or techniques! The root training gradually and smoothly transforms you from the inside out. Development of Gok (awareness) is key, as it is awareness of posture, relaxation and breathing that will bring out the Zheng Qi (true chi) energy realm. Yiquan Qigong is a principle based training platform, which nourishes the three treasures Jing (essence), Qi (energy) and Shen (spirit), while simultaneously integrating and activating your whole body! Conditioning, Energy and Meditation are all results of the simple practice of Pile Standing!  In training, you will experience the rewards of three forms of exercise in one simple posture and this is why Pile Standing is regarded as the King of Exercise in China!

Presidents Day Qigong: 50 Minutes of Pile Standing!

Date: 2-22-11

From: JJR (info@apricotforesthall.com)

Subject: Great Stand!

Hello,

I just wanted to say last night we had a very good Zhan Zhuang sessions!  Every holiday night work out we typically just Zhan Zhuang the whole class.  Last night was no different!  After a short warm up we got right into Zhan Zhuang and out of the One Hour work out we did Fifty Minutes of Pile Standing!  The most impressive thing about last night was we had 4-5 new people and everyone did very well for such a long stand.  Zhan Zhuang is the heart and soul of Yiquan Qigong and truly there is nothing more core and effective for promoting health as Pile Standing Qigong.  

Monday Night Session:

5 Gathering Qi

15 Zhuang #1

15 Zhuang #5

10 Zhuang #1

10 Zhuang #3

5 Gathering Qi

Seal & Wash

Have a great week and I look forward to our next session!

Peace,

Jim Roselando