Horse Stance (also know as Horse-Riding Stance) is used by all martial arts. It appears in many martial arts forms and can be part of what is called Zhan Zhuang or stance training. This method evolved by Masters and Grandmasters throughout the centuries as a way for the practitioner to train his or her energy and mind. Another of the many advantages of practicing Horse Stance is developing a strong root, which is important for health but is a vital part of practicing the martial aspects of Tai Chi and other martial arts.

Many years ago, it was not uncommon for a master or instructor to have students hold the Horse Stance position for hours at a time. Thankfully, standards have relaxed quite a bit. Unfortunately, many students do not know how to negotiate a strong Horse Stance. They also don’t realize the myriad benefits of adding Horse Stance to their regular practice.

According to Grandmaster Wong Kiew Kit, “if you can persist in training the Horse-Riding Stance, you can do anything in kungfu or in life”. Most people can’t remain in Horse Stance for even half a minute. If you can correctly remain in a Horse Stance for up to two minutes, that is quite an accomplishment. According to Grandmaster Wong, you should aim for five minutes. This has to happen gradually. It may take months or even years. Don’t rush it.

Consistently practicing Horse Stance will develop and improve your internal energy. It will also provide mental clarity and improve your posture (which will help you avoid slouching). As your posture improves, so will your ability to transfer your weight as you move. This will also allow you to be quicker and more graceful in your movements. With consistent practice, a well negotiated Horse Stance will also allow the muscles in your upper body to balance out and relax.

As you tuck your pelvis under and place more weight on your pelvic floor, you will be contracting the pelvic muscles, which in turn increases their strength and tone. A toned pelvic floor will also improve your bladder control. Because your abdominal muscles are contracted, they will strengthen. Strong abdominal muscles provide a flatter stomach, more back support, and pain relief because of poor posture. Bone density will improve and you may even find that your blood pressure decreases.

Some of the many benefits of Horse Stance are strength, stability, and flexibility. One expert actually suggests doing Horse Stance while you brush your teeth twice a day because it is good for your health for the following reasons:

It makes your legs stronger and keeps them from “withering away” as you get older.
Having strong leg muscles helps your heart pump better at returning blood from your lower leg.
It works the muscles in your butt

While the idea of a Horse Stance seems simple, it is a strenuous exercise which requires some persistence and dedication. It is important to ensure that your form is correct from the start through the finish.

Below are some important principles of a Classic Horse Stance:

Stance a bit wider than shoulder width apart into what is called a basic “Wide double-weighted stance”. Some experts say 1 1/2 times wider than your normal shoulder-width. Other experts suggest double your normal shoulder-width.
Outside edges of your feet are parallel to each other.
Breathing is controlled, but natural and gentle.
Mouth slightly open.
Look straight in front of you as you keep your torso straight.
Eyes can be open or partially or fully (but gently) closed.
Head is aligned, neck is lengthened in the back and your chin tucks slightly in.
Upper body stays relaxed.
Weight is evenly distributed between the feet.
Lower your body but stay within your comfort zone. Thighs at a 45 degree bend is fine. As your muscles get stronger, you can lower your stance, but no further than the point where your thighs are parallel to the ground with your knees flexed (but not extended beyond you feet). You should be able to see your toes. IMPORTANT NOTE: IT IS BETTER TO HAVE A HIGHER CORRECT STANCE THAN TO LOWER YOUR BODY TO THE POINT WHERE PROPER POSTURE DETERIORATES.
Keep lower back relaxed, with sacrum area slightly tucked so that the base of the spine is in line with the top of the spine. Shoulders are over the hips.
Do not lean forward! Work with gravity, not against it.
Grandmaster Wong suggests keeping your fists firmly at your waist.
Options: arms relaxed at your side; arms extended as if hugging a tree with fingertips several inches apart but facing each other; punching in front of you.

Grandmaster Wong cautions that the most serious mistake is when the practitioner thinks they are relaxed, when they are actually tense. Another serious mistake is not having their stance upright.

Okay, so now it’s time to get serious and start practicing your Horse Stance. How do you start?

Grandmaster Wong suggests that at your first “training session” you sit in your Horse Stance for 10 slow, relaxed, controlled breaths. Do the same for the next two sessions. Add 1-2 more breaths for the next three sessions. Continue this pattern by sitting for 1-2 additional breaths for three sessions. After a few months, you will be about to sit in your Horse Stance for 15 minutes. In this way, your training will be regular and consistent, and your breathing will become longer and deeper.

Practicing once a day should be adequate. Even the goal of holding your Horse Stance for 5 minutes will yield results. Again, I can’t repeat enough: you need to practice to reap the benefits. Yes, it takes discipline! Yes, it is rigorous!

Don’t wait until New Year’s Eve to resolve to improve your energy, your mind, and your body!

Subscribe to receive my weekly blogs in your email.