Ken Gullette's Internal Fighting Arts Blog

How Zhan Zhuang - Standing Stake - Can Improve Your Tai Chi

chen tai chi training chen taiji training standing meditation zhan zhuang Aug 28, 2014

Zhan Zhuang is also called "Standing Stake" or "Standing Like A Pole." It is the most important exercise in Tai Chi. It can be used for meditation and qigong, but it also will help improve your Tai Chi.

Here are the basics of getting into a Zhan Zhuang stance:

1. Stand with your feet shoulder-width apart.

2. Raise your arms as if hugging a tree with the palms facing you.

3. Relax the knees and let them flex a bit.

4. Relax every muscle in your body - neck, shoulders, chest, abdomen, hips and legs.

5. Keep the head up and the chin slightly tucked.

6. "Sink" your weight -- your "energy" -- and feel as if your weight is sinking into the ground or floor.

7. Calm the mind along with the body.

Here are important things you need to incorporate into your Zhan Zhuang practice:

8. Relax the lower back. We usually keep it tense when we are standing. When you relax the muscles in the lower back, you will feel your buttocks sink and "tuck" slightly. That is a good thing.

9. You should ...

Author - Instructor

Ken Gullette

I have practiced martial arts since 1973 and began studying the internal arts in 1987. My goal is to cut years off your development time by coaching you in the real skills for high-quality Tai Chi, Xingyi, Bagua. To see more about my bio, click the "About Ken" link on the menu at the top of this page.

Ken Gullette's Internal Fighting Arts

How Zhan Zhuang - Standing Stake - Can Improve Your Tai Chi

Author - Instructor

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