Master Yuan Xiu Gang leading a Zhan Zhuang class:
What is Zhan Zhuang?
Zhan Zhuang is one of the most important pillars in the inner martial art of Wudang. This exercise is a relaxed standing with open arms and shoulders. In Wudang, it is one of the Qi Gong exercises that everyone should do every day.
Why do we stand?
For beginners, Zhan Zhuang is important to feel the tension in the body and to become more relaxed. For advanced users, Zhan Zhuang is important to be able to control the flow of energy. It is also the only exercise that builds up Qi effectively.
Zhan Zhuang has a positive effect on the entire body. The reason for this is breath control and relaxed standing, which calm the brain waves. This significantly reduces stress and the body can concentrate on the stimulation and circulation of blood and oxygen and thus also on qi.
How to practice:
The body requires a certain basic condition, but also a strong mind, to make progress with Zhan Zhuang. It is recommended to exercise at the same place and at the same time every day to avoid further internal conflicts. The duration between 15 and 60 minutes is recommended. Under 15 minutes, Zhan Zhuang is not effective because our brain needs time to adapt to the exercise.
Personally been following your channel in a while and it helps me to improve my body in a lot of ways. My question is what is the difference between zhan zhuang and horse stance?
Zhan Zhuang is standing like a post – and Mabu is horse riding stance.
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Thank you for the advice. I have practiced Zhan Zhuang but only for 5 minutes. Must now move up to 15 minutes
What does it mean to empty the chest (, making it round) ? I am referring to an instruction in the video about ‘zhan zhuang’.
Imagine holding a beach ball between the arms.
Not only do the arms wrap around it, so does the chest.