Zhan Zhuang (Standing Pole) occupies a very important position in traditional martial arts practice. What are we actually doing and how do we practise it?
Zhan Zhuang is a training method by which to know oneself. Invariably the human body become “deformed” (out of its natural form/structure) because of incorrect use throughout life. The average person has such a poor sense of their body that they cannot feel, let alone command and control the different parts. In particular, they cannot differentiate and separate flesh, tendons, and bones, so that when expressing energies, the flesh, tendons and bones tense up together forming a stiff mass. Zhan zhuang is a static practice through which to experience and understand your own body frame and structure, so as to improve the body's capability and functionality.
The first step of zhan zhuang is to learn to fangsong (relax and let go of tension). Through fangsong, allow the “deformed” body to return to its natural state: qi and blood calm, neck insubstantial and the jaw drawn in, chest empty and the abdomen filled, back rounded and the waist relaxed, the buttocks level and the hips seated so that the ability of the mind and consciousness to perceive the structure and sensations of the body is gradually improved.
Having learned how to fangsong and to improve the ability to understand and feel the different parts of your body, you are ready to express strength, as you are now able to tell whether you are using tendons and bones or using muscles to do so.
The second stage of zhan zhuang involves stretching the tendons and pulling the bones. Because the tendons, bones and flesh are now differentiated, during zhan zhuang the emphasis is on training the tendons and bones - the tendons are stretched to the correct tension, the bones are braced whilst the flesh is relaxed. If the first step is not complete, and you cannot distinguish tendons, bones and flesh, it is not possible to practise the second step.
Zhan Zhuang is a training method by which to know oneself. Invariably the human body become “deformed” (out of its natural form/structure) because of incorrect use throughout life. The average person has such a poor sense of their body that they cannot feel, let alone command and control the different parts. In particular, they cannot differentiate and separate flesh, tendons, and bones, so that when expressing energies, the flesh, tendons and bones tense up together forming a stiff mass. Zhan zhuang is a static practice through which to experience and understand your own body frame and structure, so as to improve the body's capability and functionality.
The first step of zhan zhuang is to learn to fangsong (relax and let go of tension). Through fangsong, allow the “deformed” body to return to its natural state: qi and blood calm, neck insubstantial and the jaw drawn in, chest empty and the abdomen filled, back rounded and the waist relaxed, the buttocks level and the hips seated so that the ability of the mind and consciousness to perceive the structure and sensations of the body is gradually improved.
Having learned how to fangsong and to improve the ability to understand and feel the different parts of your body, you are ready to express strength, as you are now able to tell whether you are using tendons and bones or using muscles to do so.
The second stage of zhan zhuang involves stretching the tendons and pulling the bones. Because the tendons, bones and flesh are now differentiated, during zhan zhuang the emphasis is on training the tendons and bones - the tendons are stretched to the correct tension, the bones are braced whilst the flesh is relaxed. If the first step is not complete, and you cannot distinguish tendons, bones and flesh, it is not possible to practise the second step.
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