Stand like a tree, the ball hold or the standing column are designations of an exercise from the system of the Zhan Zhuang, which seems to be shame anise tables and magic origin. The origin of these Qi gong method lies far back in the history of China. There are referring to this Standing meditation in the Dao De Jing (the fundamental daoist work, which Laozi (approx. 600 v. Chr.) one attributes). According to Dao De Jing is called it: „Alone you stand, unchangeable and notice all secrets, at present in each instant and in infinite flowing: This is the gate to indescribable miracles“, in the book of the yellow emperor (approx. 200-100 v. Chr.), the Huang Di Nei Jing is called it in the discussion of the emperor with its body physician: „I heard that in old times it gave mental natures; they stood between skies and earth and connected the universe; they understood the Yin + Yang and directed the principles of nature; they breathed the material of the life; they sank themselves motionlessly in the spirit of the life and chords and meat were one“.
For many internal combat arts Zhan Zhuang became the fundamental method. In the Xing Yi Quan, which in the Song dynasty (1103-1142) of the general Yue protect and Yue Wu is to have been developed, is Zhan Zhuang a basis exercise. Became Zhan Zhuang in the Peking of the 40's admits of a broad public by Wang Xiangzhai, which justified the since Chen Quan and/or Yi Quan.
In the today's time Zhan Zhuang forms the basis of the combat arts Xing Yi Quan, there for Chen Quan and/or Yi Quan and the Taiji Quan.
In the system of the Zhan Zhuang there are several condition positions and styles with different execution and objective. The following condition exercises (Zhan Zhuang Lei) are today still practiced: Zhan Zhuang gong, San Yuan Shi Zhan Zhuang gong, Wuji Shi Qi gong, bay He Liang Chi Zhan Zhuang company, Tong Zhong gong. Even in the gong Fu-style, the Taiji Mei Hua seaweed practiced by me beside the Chen Taiji Quan long Quan, is there in the condition exercise the gong Jia to Ba Shi the principle of the Zhan Zhuang.
For the Taiji Quan practical man is the standing exercise the tool absolutely, in order to structure the body attitude in such a way that all joints are opened, which are solved organs and which life energy Qi can circulate freely in the body. With it we work our body structure and energy cross-linking out, whereby the lower Dantian (Xia Dantian) is the elementary center and all corrections are aligned to the Xia Dantian. We continue the principle of the standing column in the movement motion. The Taiji form is the standing column in motion.
| Upper Dantian | - | Shang Dantian |
| Middle Dantian | - | Zhong Dantian |
| Lower Dantian | - | Xia Dantian |
| Rear Dantian | - | Hou Dantian |
With modern western humans the centring is not in the hypogastric region the rule. Mostly we have an energy abundance in the upper body region: In the head as experience area for thought activity and in the chest as experience area for emotional activity. Thoughts and emotions play besides Ping Pong with one another, which is body emphasis upward shifted. The consequences of the energy abundance within the upper range are among other things. Concentration disturbances, headache, visual disturbances; briefly - stress in the head. For the chest range are the consequences among other things. Heart cycle complaints, Atemdysregulation, our feelings are not to be restrained, them control us. The roughmaterial and fine-material body is from the equilibrium, its center lost.
5 levels of the regularization
With the practicing of the standing exercise go through our body and breath, our spirit and consciousness as well as our life energy a profound regularization. We can regain this regularization in all Qi gong methods and internal styles. The standing exercise combines bodies and spirit and makes it a balanced field. Zhan Zhuang increases „the 3 treasures“ Jing, Qi and Shen (Essence, energy and spirit). Energy, blood, chords and bones are revitalized and the entire energy system is reorganized.
Besides the standing exercise the body, all vital functions as well as inside (Nei Qi) strengthens and expresses (Wai Qi) energy. In order to master Zhan Zhuang, we go through different development phases.
| 5 regularizations (Wu Tiao) | ||
| Regularization of the body | - | Tiao Shen |
| Regularization of the respiration | - | Tiao Xi |
| Regularization of the spirit | - | Tiao Shen |
| Regularization of consciousness + conception | - | Tiao Xin |
| Regularization of the Qi | - | Tiao Qi |
3 phases of execution
One should divide the Zhan Zhuang exercise in three phases: a preparatory phase with the objective to align above and down correctly as well to ease as possible to calm the spirit down and to center the energy in the hypogastric region. Before the arms are brought to the embracing position on thorax height, one speaks of Wuji Zhuang. In this phase relaxation methods are used, e.g. 9 relaxations on physical level and 3 relaxations on mental level, whereby skin muscle chords in 9 regions are eased and the central channel from the dam to the vertex are solved and/or opened. Secondly the exercise phase with the objective to connect skies and earth and to let the centered energy flow freely. In addition we aim at an attitude structure, which considers to the reconciliation of Yin and Yang. In the conclusion phase the energy brought in motion strengthened and becomes above all also the outside energy, which outside of our arms collected itself, back into the hypogastric region led.
But there are different conclusion exercises (Shou gong). In the method after large master Chen Xiaowang are put both hands after slow lowering with the Lao gong points in linear connection on the lower Dantian. The ritual of cicling the three points, which merge into one, is a possibility of leading more energy into the hypogastric region.
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Development phases
In the 1. Phase compiles the practical man its outside attitude structure. It stands relaxed, at the vertex as hung up, with shoulder-far, parallel feet placed and deeply placed (standing in profound), in the knees easily bent. The eyes are closed to 2/3. The spinal column hangs vertical in the plumb bob down. The borders are bent, as if one wants to set oneself. The arms are elevated to the thorax, as if a large ball is embraced. The Himmli eye and/or the upper Dantian between the brows is solved and looks in the lower Dantian. The hypogastric region is the center. The Qi says gong master left Zhichang: „On 3 columns we rest, on 3 threads hang we, Dantian are center“. Here one can solve and make e.g. first the whole right body side permeable, then one compiles so the left, front and rear body side, in order to finally loosen and make from the vertex to the sole the entire body permeable. It seems, as if one sits down into the solved structure.
For many this phase is very difficult and without correction by an experienced teacher is already here getting ahead very improbable. In the course of our life an attitude structure developed our entire holding and supporting apparatus, which is coined/shaped by us and/or our habits, injuries, Psychotraumata, character conditioning and socializations. The spirit is very jerky.
By practicing Zhan Zhuang these samples are deleted and a structure, which has in balance reaction as a goal, is installed. The practicing go through an holistic transformation process, which tastes bitter for many. In the first phases on the level by bone chord muscles one practices. That means: Changed, the longing and muscle loads will become learned the attitude and adjustment of the skeleton system. The practicing is busy to adjust separately his attitude and tensions. It feels, listens into its body inside, in order to recognize and solve blockades. Bones, muscles and chords are however not used this corrected to attitude. Often the old attitude sample comes through, chords and muscles trembles, possibly hurts bone (e.g. knee joints). The everyday life attitude of modern humans presses among other things kinetic and/or kinetic energy into the upper body. Stand with pushed through knees lead to fast wear of kneeling and hip joints as well as for degeneration the leg and corespondent muscles. By such a position among other things the lower back struts. A hypogastric region relaxation is not possible nearly. Energy is pressed in chest and head. The consequences are from the center, from the equilibrium come with all consequences for bodies, spirit and soul.
If Zhan Zhuang is regularly practiced, many of the complaints put when practicing. Bones, muscles and chords adapted to the unusually changed load. The concentrated attention with the expiration of the exercise placed purposeful tasks to the spirit and restrained such a thing. The concentration ability became better. One can turn more other aspects of the Zhan Zhuang. If one can really ease and release on the skin muscle chord plane, the perception of the energy flow stops itself, the correction by a teacher always presupposed. It applies to note here that conception and Qi-perception remain separate! The self-perception of the practicing is initially too subjective, in order to take and further compile a correct attitude position. Only by correction and daily practicing I get a feeling for it, into which direction the correction of the teacher goes, and/or which principle behind the corrections stands.
In this first phase usually general measurement feelings as well as special perceptions will happen to the practicing. Until well-being and relaxation adjust themselves, can among other things. When standing, arise to feelings such as solidification, deafness, asymmetry, pain, warmth, coolness, varying.
Professor Yu Yongnian, a pupil of Wang Xiangzhai, 1920 in Dalian born, developed the correct application of the Zhan Zhuang when different illnesses in Chinese hospitals. It provided a list, which shows more frequently arising feelings and perceptions in the first exercise weeks tabular.
If one learned, which through-confessed a first restructuring (bone muscle chords) in the wahrsten sense into correct position to take and, the Taiji practical man can deepen the outside 3 harmonies (Wai San He) correctly.
| Wai San He | ||
| Jian Yu Kua He | - | Shoulders and hips are connected |
| Zhou Yu Xi He | - | Elbows and knees are connected |
| Shou Yu to He | - | Hand and foot joints are connected |
At the end the first phase of the Zhan Zhuang should succeed to adjust Yin and Yang regarding above and down the body around the so-called double weighting to eliminate i.e. by at the vertex be as hung up and downward solves from skin, muscles and chords sinks „that weight downward, which can rise easy ones upward“. Here the attention should when practicing to 80% with „weight sink downward let“ and to 20% at the vertex be. The human organism and/or its energy system will bear rising energies in this phase not yet as much, particularly since first with the lowering of the body emphasis a foundation for further energy work must be created. One dedicates first 80%, the rise of the Yang to sinking the Yin first 20%. That comes to meet modern humans, who are „empty fully and down usually“ above. Practicing one with low blood pressure and inclination to the faint can pay attention more to the Yang aspect.
If we are at the vertex as hung up, downward ease/solved and in the hypogastric region collected, most can approx.. 20-30 minutes stand and feel relatively well. If pain in the retaining supporting apparatus should keep itself persistent, and not disappear also by the corrections of the teacher, it makes for sense to visit a Osteopath or a Chiropractor in order to correct bad positions from basins, hip, spinal column and ribs to. In the first phase of this exercise we should take a high, easily set position and not stand outwardly too deeply. Musculature and energy level should have time for adjustment, so that no damage can develop.
The 2. We use phase of our development in the standing column, in order to deepen the relaxation. After skin, muscles and chords the internal organs are loosened, still more heavy ballast can drop. When dropping the energies 80% continue to flow into the lower Dantian, 20% by the legs up to the feet and into the earth. Although the legs seem to burst nearly, this effect not exclusively agitates from an energy abundance, but also from „the heavier“ substances e.g. blood, Lymphe, fabric liquid. But this is not a one-way street, to the dropping energy comes, by the correct grounding ascending energy. This should flow first to 80% over the rear Dantian (Hou Dantian=Ming Men) into the kidneys and to 20% to the vertex. As in phase 1 one knows here all body sides, then individually entire, solves, in order to finally loosen also the skin, as if one radiates in all directions.
The stress of collecting in the lower Dantian is meaningful. In the pot of the lower Dantians, particularly if we succeed in letting the fire of the heart flow there all negative, used up energies are cleaned and converted. And of this energy center the energy flows as by „1000 hoses“ into the entire organism and radiates over the solved skin. The perception of flowing the energy in the 1. Phase gets here a new dimension. The way there is however quite heavy, many fails in this phase. The loosening of the internal organs has profound consequences. There can be displacing, unmachined separate from our depths. Hardly one knows itself a bearing. Fast one reaches again for proven “holding samples“. This if no border is to be in the recess of the standing column, a reasonable teacher, a discussion therapist, a Osteopath or Chiropractor can help. Our attitude is expression and mirror of ours. By those ever better becoming solution and relaxation of our body the internal energy and the energy aura should have become stronger, the internal energy union and river, the energetic connection with down and above, on the right of and left, in front and in the back become more intensive. I.e. we can prepare the connection „with“ outside.
Referred in the 1. Phase the perceptions and the feelings predominantly on physical symptoms, can with the last third of the 1. Phase ever more psycho vegetative Dysbalance up to mastering the 2. Into the foreground step phase. Here is again referred to the meaning of a support by an experienced teacher! In the 2. Phase must be corrected also smallest inaccuracies in the tension balance by muscles, chords, bones and organs. One even always approaches its actual. Zhan Zhuang gets here a psychotherapeutic effect. For the Taiji practicing also 3 the internal confluences and/or the internal 3 harmonies (Nei San He) should be correctly installed here.
| Nei San He | ||
| Xin Yu Yi He | - | The heart connects itself with the attention |
| Qi Yu left He | - | The energy connects itself with the strength |
| Jin Yu Gu He | - | The chords connect themselves with the bones |
In the 2. Phase should be able to be held the condition Ru Jing (internal peace) longer time, even if diversions arise, e.g. telephone bells or sometimes also only one mosquito. „We stand sunk, calmly and center, everything are one, there come a tiger into the area“ say large master Chen Xiaowang.
Now the condition position should be able to be kept deeply relaxed flowing Qi with opened joints and energy guidance courses as well as also from the center to freely over 30-40 minutes. Often accomplished in this phase different breath techniques as well as different imaginations, e.g. energy from trees to take up, skin -, bone, respiration. Now the Qi-potential should be increased by regular practice. Here the actual transformation phase begins.
With beginning of the 3. Phase is the practicing in a really trance similar condition, where it omits all active conceptions. Everyday life consciousness stepped ever more into the background. Its observing function expired completely. Each conscious feeling for itself, even for time and space, loses itself. In this condition standing for hours is possible. 3. Phase opens the full mirror-image-ritual depth to the practicing, far off from all dogma and methods. Must here even the method, which brought us to this way, how are put a tool after getaner work from the hand.
With a mirror-image-ritual adjustment of this exercise we came in the first two phases by our experience with the exercise to some realizations, now into the 3. We can arrive to phase at illuminating.
With the Zhan Zhuang exercise an exercise is to us at the disposal, which systems most diverse since thousands of years by their comprehensive, strengthening, harmonizing effect of masters becomes highly estimated. The standing column is among other things like an energetic shower with strongly cleaning and strengthening effect. Here applies: „Who wants to wash itself, must make itself also wet“.
The effects of the Zhan Zhuang are noticeable when adequate guidance by a teacher and correct practicing in some weeks to months. If one is ready to exhaust the full depth of this exercise it is safe a bitter, stony way, which practicing for many years requires, but leads to merging with the spirit of nature. The exercise of the standing column has to offer something for each requirement. For the Chen Taiji practicing it is a tool on the way to understand the structure in the movement motion. But large master Chen Xiaowang prepared contents of this exercise exclusively on the Taiji principle and the body structure necessary for it and the energy centring and cross-linking resulting from it and in the 90's of the last century to the exercise program of the Chen families accepted.
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