Standing pole exercises
Table of Contents
- Standing like a tree
- How to do the standing pole
- Effects of standing meditation
- The Way of Energy
- Stand Still Be Fit
- Standing for health
- Taiji zhan zhuang
- Holding the ball
- The Japanese version
- Don't suffer in silence
- Relax with
- What does standing pole look like?
- Other resources about zhan zhuang
- Do you stand for health?
- My related lenses
- Del.icio.us qigong
- Blog posts about qigong
Standing like a tree
For health and martial arts
The internal styles that use zhan zhuang tend not to use muscular tension. The aim is to relax, to correctly align all parts of the body, to breathe correctly and to allow the mind to circulate chi.
How to do the standing pole
Relax and enjoy as you increase your strength!
The first clip, featuring Master Lam Kam Chuen, who is now based in the UK, shows the warm up and initial position called wu ji.
The second clip with Sifu Ken Gullette goes to great lengths to show how difficult it can be get the posture correct. This is a great video and highlights lots of the pitfalls to overcome.
The third and fourth clips demonstrate the second posture - Holding the Ball, or Holding the Balloon.
Effects of standing meditation
Signs that your zhan zhuang is working
- Numbness - this is quite uncomfortable sometimes, but will pass. At different times, various parts of your body may feel numb, including your hands, feet and head, and occasionally one side of the body. It is also common to feel 'prickling' sensations. These are entirely normal, and result from increased blood (and qi) flow.
- Aching - in the first few weeks, you will probably feel aches in your arms, legs, neck, knees and shoulders. Persevere. This is normal and will pass after a few weeks. It is also common to be revisited by aches and pains from previous illnesses and injuries you may have had, sometimes from years in the past. This is part of the healing process unlocked by zhan zhuang. Keep at it!
- Warmth - after holding a posture for 20 minutes, you will feel very warm, and some people sweat profusely at this stage. If you can continue through this phase, you will feel very comfortable and relaxed after you complete your practice. Others signs to watch out for, due to increased energy flow to your digestive system, include hiccups, burping, flatulence and a rumbling stomach - again, all perfectly natural! Don't hold onto them!
- Shaking - this occurs as you use muscles that may not have been used for some time. It is important to relax and focus your mind on natural relaxation at this point. Let it happen - sometimes the shaking can be extremely vigorous. If you can hold your posture through the shaking stage and return to a quiet, stable posture you will have taken both your body and mind on to a higher level of development.
- Asymmetry - this is another very common sensation. You can see your arms out in front of you at the same height and yet one feels higher than the other. Or one leg may feel longer than the other; or one hand hotter than the other. There are many possibilities. Perfectly okay and natural, and a sign that your training is working.
- Relaxation - with daily practice over a period of a few months, you will feel much stronger, calmer and more relaxed when standing. Your mind and nervous system will be more alert and relaxed. Keep going! To feel the benefits of zhan zhuang, try to make it part of your daily routine.
The Way of Energy
by Lam Kam Chuen
The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise (A Gaia Original)
Amazon Price: $10.85 (as of 12/20/2009)
This is an excellent instructional book on the art of standing pole. It describes in great detail: how to attain the correct postures, how to breathe correctly and how to calm the mind.
It also has a detailed section on the other qigong practice called Ba duan jin - or Eight Strands of Brocade.
It then finishes with a section describing how zhan zhuang - and ba duan jin - can be used in everyday life, to relieve stress at work, for teenagers, the elderly, and its practice during pregnancy.
A great self-contained book on the art!
Stand Still Be Fit
With Lam Kam Chuen
Standing for health
Taiji zhan zhuang
Attaining proper body alignment
Zhan Zhuang - Standing Stake Tai Chi Lesson
"Standing Stake" is one of the most important exercises in Tai Chi. In this lesson, Sifu Ken Gullette begins training a new Tai Chi student in this exercise. Sifu Gullette's website is at www.kungfu4u.com. His blog is www.internalarts.typepad.com. This is lesson 1 in Standing Stake. In the next lesson, Sifu Gullette will coach his student further.
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curated content from YouTube
Holding the ball
The famous zhan zhuang posture
Chi Gong : Standing Tree Exercise in Chi Gong
One of the most common chi gong exercises is standing like a tree. Learn how to do the meditative move in this free video clip about the health benefits of chi gong. Expert: Jan Kain Bio: Jan Kain is a registered nurse that specializes in fitness, health, and wellness. Filmmaker: Grady Johnson
Runtime: 146
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20 Comments:
curated content from YouTube
The Japanese version
The same principles apply
Taikiken Ritsu Zen
Ritsu Zen is the foundation in Taikiken training. The basic idea is standing like a tree, to devellop a holistic force extending in all directions. Ritsu Zen is balancing with nature, tuning your natural inborn qualities.
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15 Comments:
curated content from YouTube
Don't suffer in silence
Listen to music while 'standing'
Fetching new data from eBay now... please stand by
Relax with
Music for taichi, qigong & yoga
T'ai Chi: Music For Relaxation
Amazon Price: (as of 12/20/2009)
T'Ai Chi: Evocative Instrumentals for Your T'Ai Chi Practice
Amazon Price: $12.98 (as of 12/20/2009)
Tao: Music for Relaxation
Amazon Price: $15.99 (as of 12/20/2009)
Other resources about zhan zhuang
And other forms of qigong
- Zhan Zhuang
- Article on standing pole in martial arts training and for health.
- Wong Kiew Kit Qigong & Kungfu
- Sifu Wong Kiew Kit's official pages of the Shaolin Wahnam Institute.
- The Lam Association
- The website of Master Lam Kam Chuen - including zhan zhuang, da cheng chuan, and taiji.
Do you stand for health?
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Reply
- Maximille Maximille Dec 15, 2008 @ 4:52 am
- great lens, meditation can work wonders!
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Reply
- Erzulie Erzulie Dec 9, 2008 @ 4:45 pm
- Excellent lens. Id never heard of standing meditation before, I will definitely try it out!
Thank you
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Reply
- TIBETARTS TIBETARTS Dec 9, 2008 @ 3:43 am
- WOW
This is amazing Lens i ever saw. Very good collection of video whice easy to understand.
I like to try.
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Reply
- mistyblue75605 mistyblue75605 Nov 30, 2008 @ 7:35 pm
- neat info! I will have to try it! 5*'s for original
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Reply
- kephrira kephrira Oct 13, 2008 @ 6:54 am
- very interesting lens, thankyou - 5* from me.
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