Zhan Zhuang (pronounced “Chan Chang“, “Jan Jong”, or “Jam Jong”) is a simple, but powerful, standing form of medical meditation or Qigong. Standing meditation is 2700 years old according to historians and well known as a powerful method of healing injuries and chronic illnesses. Zhan Zhuang is a dynamic form of standing meditation which originated in ancient China by masters of meditation and acupuncture. It was traditionally practiced secretly in martial arts circles until the beginning of the 20th century.
Zhan means to stand still and Zhuang means foundation or pile. This explains why it is widely known as “standing like a tree,” “pile standing,” or “post standing.” The tree metaphor makes sense because the legs and torso form or represent the trunk of a tree. Your head and limbs are the branches and your feet establish the roots. According to Master Jesse Tsao, PhD, author of Practical Tai Chi Training, Zhan Zhuang was designed to improve your postural alignment in order to “open up any blockages in your inner energy circulation and improve and harmonize the functioning of your organs.”
The position of our body directly influences our physical and emotional state. We know that gravity exerts downward force on our erect posture. The problem is that improper alignment creates a situation where our muscles attempt to maintain equilibrium which drains our energy. When we are in proper alignment, our skeletal structure helps to maintain and cultivate energy which circulates around the meridians in our body.
When we experience pain, tension, and/or illness, our body is sending us the message that we need to take care of ourselves. Improper or bad posture, which unfortunately, is common, creates fatigue because it stops or at least slows down the flow of energy in the body. A major benefit of Zhan Zhuang is an increase in physical energy as you correct your posture. Zhan Zhuang practice helps us “unlearn” postural bad habits and helps to establish a more natural, comfortable, and healthy posture. Correct body posture and alignment (particularly of the spine) also helps your inner organs to function optimally.
The goal of Zhan Zhuang is learning to hold our body in a relaxed, extended, and open position. The joints and muscles become more relaxed, flexible, and elastic. Zhan Zhuang has also been shown to enhance energy, mental clarity, vitality, endurance, fitness, and internal strength. You will also find that your productivity will increase.
Zhan Zhuang also has many health benefits. Practicing it can:
increase and improve the flow of Qi in the body,
release tension from joints and muscles, while strengthening the legs, spine, and shoulders,
improve movement of fluids inside your body, i.e., blood, interstitial fluid, lymph, and cerebrospinal fluid,
increase red blood cell and hemoglobin production,
increase oxygen in the body,
improve sleep,
elongate and open up the spine, which decompresses the spinal discs and entire nervous system.
The actual practice of Zhan Zhuang is simple. Basically: “You stand still”. However, it is of immeasurable value and should not be discounted.
Bottom line: in order to stand still, you must stand correctly. Of course, this means proper body alignment. Once you achieve proper posture and alignment, you will then be able to maintain it with minimal effort.
In the next blog, we will look at how to begin your practice of Zhan Zhuang!
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