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Revision as of 13:06, 29 March 2013 editJFD (talk | contribs)Extended confirmed users7,235 editsm corrected tone← Previous edit Latest revision as of 20:52, 30 October 2024 edit undo69.36.134.42 (talk) 三體勢 literally means "Three" "Body" "Posture", not "heaven earth man". The existing footnote also refers to it as "The Three Body Postures" 
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{{short description|Training method often practiced by students of neijia}}
{{No footnotes|date=August 2009}}
{{Too few opinions|date=August 2009}} {{Too few opinions|date=August 2009}}
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{{infobox martial art term {{infobox martial art term
| title = Zhan zhuang | title = Zhan zhuang
| pic = ISRAEL1.jpg | pic = ISRAEL1.jpg
| piccap = ''Zhan zhuang'' training on the<br />], ]. | piccap = ''Zhan zhuang'' training on the<br />], ]. The people in the picture hold the ''Hun Yuan'' posture, also known as ''Cheng Bao''.
| c = ]] | c =
| t = ]]
| s = ]]
| t =
| s = | p = Zhàn Zhuāng
⚫ | w =
| p = zhàn zhuāng
⚫ | w =
}} }}
⚫ '''Zhan zhuang''' ({{lang-zh|t=站樁|s=站桩|p=zhàn zhuāng|l=standing post}}) is a training method often practiced by students of ] (internal ]), such as ], ], ] and ]. ''Zhan zhuang'' is sometimes translated ''Standing-on-stake'', ''Standing Qigong'', ''Standing Like a Tree'', ''Post-standing'', ''Pile-standing'', or ''Pylon Standing''.


==History==
⚫ '''Zhan zhuang''', {{zh|l=standing like a post}}, is a ] training routine often practiced by students of ] (internal ]), such as ]. Zhan zhuang is sometimes translated as '''standing-on-stake''', '''standing qigong''', '''standing like a tree''', '''post-standing''', '''pile-standing'''.
The original zhan zhuang were health methods used by ]; in recent centuries, martial artists who already had static standing methods combined these with the internal mechanics of zhan zhuang to create a superior exercise. The goal of zhan zhuang in martial arts has always been to develop a martially capable body structure,<ref>Jonathan Bluestein (2014). Research of Martial Arts. Amazon CreateSpace. {{ISBN|978-1499122510}}. Pages 71-84</ref> but nowadays most practitioners have again returned to a health-preservation orientation in their training, and few teach zhan zhuang as a martial method.


The word ''zhan zhuang'' is the modern term; it was coined by ]. Wang, a student of ], created a method of kung fu based entirely upon ''zhan zhuang'', known as ], "Intent Fist." Yiquan's method of study is ''zhan zhuang'' plus movements that continue the feeling of the Standing Post in action.
Contrary to the most common notion of cardiovascular exercise necessitating vigorous movement, it is said that zhan zhuang confers significant physical conditioning{{Citation needed|date=April 2007}}. Postures used vary among martial arts and styles, with many schools using postures according to their own traditional forms (though the basic structure and principles of zhan zhuang practice largely do not vary){{Citation needed|date=April 2007}}.


The most common zhan zhuang method is known as ''Hun Yuan'' ({{lang-zh|c=浑圆|p=Hún Yuán|labels=no}}, "Completely Round," "Round Smoothness") or ''Cheng Bao'' ({{lang-zh|c=撑抱|p=Chēng Bào|labels=no}}, "Tree Hugging" stance). This posture is entirely Taoist in its origins, has many variations, and is the main training posture in all branches of yiquan. This practice has recently also become common practice in tai chi and qigong schools. In xingyiquan, San Ti Shi ({{lang-zh|t=三體勢|s=三体势|p=sān tǐ shì|l=Three Body Postures|links=no}}) has been a root practice for centuries.<ref>{{cite web | url=http://ymaa.com/articles/fundamental-moving-patterns-of-xingyiquan | title=Fundamental Moving Patterns of Xingyiquan | date=15 February 2019 }}</ref>
Those unfamiliar with zhan zhuang can experience severe muscle fatigue and subsequent trembling at first. Later, once sufficient stamina and strength have been developed, the practitioner can use zhan zhuang to work on developing "]" or central equilibrium as well as sensitivity to specific areas of tension in the body. Some schools use the practice as a way of removing blockages in ] flow. This blockage removal occurs because zhan zhuang, when correctly practised, causes a normalising effect on the body. Any habitual tension or tissue shortening (or lengthening) is normalised by the practice and the body regains its natural ability to function optimally. It is thought that a normalised body will be less prone to muscular skeletal medical conditions, and it is also thought that zhan zhuang, when practised for developing relaxed postures, will lead to a beneficial calming effect.{{Citation needed|date=April 2007}}.


== Detail ==
Possibly the most well-known example of zhan zhuang training is the "]" or ''ma bu'' 馬步{{Citation needed|date=April 2007}}.
]
Those unfamiliar with zhan zhuang can experience severe muscle fatigue and subsequent trembling at first. Later, once sufficient stamina and strength have been developed, the practitioner can use zhan zhuang to work on developing the sensation of "opposing forces," as well as one's central equilibrium and sensitivity to specific areas of tension in the body.<ref>{{cite web|url=http://dandjurdjevic.blogspot.co.il/2013/11/zhan-zhuang-grounding-structure.html|title=Zhan zhuang: grounding, structure, intention and qi|date=14 November 2013 |publisher=}}</ref>


Zhan zhuang has a strong connection with ]. Some schools use the practice as a way of removing blockages in ] flow, believing zhan zhuang, when correctly practiced, has a normalizing effect on the body; they claim any habitual tension or tissue shortening (or lengthening) is normalized by the practice, and the body regains its natural ability to function optimally. It is claimed that a normalized body will be less prone to muscular-skeletal medical conditions, and it is also believed that zhan zhuang, when practiced for developing relaxed postures, will lead to a beneficial calming effect.<ref>{{cite web|url=http://zhanzhuangsydney.com/?page_id=14|title=Qigong Essentials of Practice - Qigong Sydney|publisher=}}</ref><ref>{{cite web|url=http://wujifaliangong.blogspot.co.il/2011/10/wujifa-zhan-zhuang-relaxing-belly.html|title=Wujifa Zhan Zhuang: Relaxing the Belly|date=11 October 2011|publisher=}}</ref> The '']'' is also involved in the practice of zhan zhuang.<ref>{{cite web|url=http://cookdingskitchen.blogspot.co.il/2014/07/dan-tian-in-internal-martial-arts.html|title=Dan Tian in Internal Martial Arts|date=July 2014|publisher=}}</ref>
⚫ Many styles, especially the ] styles, combine post standing with ] training and other coordinated body methods to develop ] for martial purposes. The martial practice is thought to strengthen the body's Central Nervous System and develop the coordination required for effective martial performance {{Citation needed|date=April 2007}}.


The amount of time spent practicing zhan zhuang varies between styles and schools; one may spend anywhere from two minutes to two hours standing in one posture.<ref>{{cite web|url=http://www.smilingtiger.net/pangen.html|title=pangen|first=Joseph|last=Crandall|publisher=}}</ref>
] is known for having discarded adherence to form as found in its parent art, ], in favour of what are claimed to be formless methods, including zhan zhuang. Most Yiquan teachers place emphasis on zhan zhuang as it is the best ] exercise{{Citation needed|date=April 2007}}, and divide it into two distinct categories: jianshen zhuang (health stances) and jiji zhuang (combat stances){{Citation needed|date=April 2007}}.


⚫ Many styles, especially the ] styles, combine zhan zhuang with qigong training and other coordinated-body methods to develop ] for martial purposes. The martial practice is thought to strengthen the body's ] and develop the coordination required for effective martial performance. In yiquan, a clear distinction is made between ''health'' postures and ''martially oriented'' postures. In ]'s circle-walking practice, the upper body is held as a zhan zhuang posture, while the lower body is more dynamic.
⚫ ==See also==

⚫ *]
⚫ == See also ==
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*] * ]
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* ]

== References ==
{{reflist}}


==Books== ==Books==
* J.P.C. Moffett, Wang Xuanjie (1994), ''Traditional Chinese Therapeutic Exercises: Standing Pole''. * J.P.C. Moffett, Wang Xuanjie (1994), ''Traditional Chinese Therapeutic Exercises: Standing Pole''.
* Lam Kam Chuen, Gaia Books Ltd, 2005 ISBN 1-85675-215-1, "Chi Kung: The Way of Energy". * Lam Kam Chuen, Gaia Books Ltd, 1991 (2005) {{ISBN|1-85675-215-1}}, "Chi Kung: The Way of Energy".
* Peter den Dekker, Back2Base Publishing BV, 2010 ISBN/EAN: 978-94-90580-01-8, "The Dynamics of Standing Still" * Lam Kam Chuen, Gaia Books Ltd, 2003 {{ISBN|1-85675-198-8}}, "The Way of Power: Reaching Full Strength in Body and Mind".
* Peter den Dekker, Back2Base Publishing BV, 2010 {{ISBN|978-94-90580-01-8}}, "The Dynamics of Standing Still"
* Professor Yu Yong Nian, Amazon (2012) "El arte de nutrir la vida. Zhang zhuang el poder de la quietud"
* Jonathan Bluestein (2014). Research of Martial Arts. Amazon CreateSpace. {{ISBN|978-1499122510}}.
* Mark Cohen, MSC Creative Enterprises, 2013, {{ISBN|978-0988317888}}, "Inside Zhan Zhuang".


==External links== ==External links==
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{{Qigong}} {{Qigong}}
{{Kung fu schools}} {{Kung fu schools}}
{{Meditation}}


{{DEFAULTSORT:Zhan Zhuang}} {{DEFAULTSORT:Zhan Zhuang}}
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Latest revision as of 20:52, 30 October 2024

Training method often practiced by students of neijia
The examples and perspective in this article may not include all significant viewpoints. Please improve the article or discuss the issue. (August 2009) (Learn how and when to remove this message)
Zhan zhuang
Zhan zhuang training on the
World Tai Chi and Qigong Day, Israel. The people in the picture hold the Hun Yuan posture, also known as Cheng Bao.
Traditional Chinese站樁
Simplified Chinese站桩
Transcriptions
Standard Mandarin
Hanyu PinyinZhàn Zhuāng

Zhan zhuang (simplified Chinese: 站桩; traditional Chinese: 站樁; pinyin: zhàn zhuāng; lit. 'standing post') is a training method often practiced by students of neijia (internal kung fu), such as yiquan, xingyiquan, baguazhang and tai chi. Zhan zhuang is sometimes translated Standing-on-stake, Standing Qigong, Standing Like a Tree, Post-standing, Pile-standing, or Pylon Standing.

History

The original zhan zhuang were health methods used by Taoists; in recent centuries, martial artists who already had static standing methods combined these with the internal mechanics of zhan zhuang to create a superior exercise. The goal of zhan zhuang in martial arts has always been to develop a martially capable body structure, but nowadays most practitioners have again returned to a health-preservation orientation in their training, and few teach zhan zhuang as a martial method.

The word zhan zhuang is the modern term; it was coined by Wang Xiangzhai. Wang, a student of xingyiquan, created a method of kung fu based entirely upon zhan zhuang, known as yiquan, "Intent Fist." Yiquan's method of study is zhan zhuang plus movements that continue the feeling of the Standing Post in action.

The most common zhan zhuang method is known as Hun Yuan (浑圆; Hún Yuán, "Completely Round," "Round Smoothness") or Cheng Bao (撑抱; Chēng Bào, "Tree Hugging" stance). This posture is entirely Taoist in its origins, has many variations, and is the main training posture in all branches of yiquan. This practice has recently also become common practice in tai chi and qigong schools. In xingyiquan, San Ti Shi (simplified Chinese: 三体势; traditional Chinese: 三體勢; pinyin: sān tǐ shì; lit. 'Three Body Postures') has been a root practice for centuries.

Detail

Nitzan Oren, demonstrating a zhan zhuang posture which combines the San Ti posture of xingyiquan and a Hun Yuan hand variation

Those unfamiliar with zhan zhuang can experience severe muscle fatigue and subsequent trembling at first. Later, once sufficient stamina and strength have been developed, the practitioner can use zhan zhuang to work on developing the sensation of "opposing forces," as well as one's central equilibrium and sensitivity to specific areas of tension in the body.

Zhan zhuang has a strong connection with Traditional Chinese Medicine. Some schools use the practice as a way of removing blockages in qi flow, believing zhan zhuang, when correctly practiced, has a normalizing effect on the body; they claim any habitual tension or tissue shortening (or lengthening) is normalized by the practice, and the body regains its natural ability to function optimally. It is claimed that a normalized body will be less prone to muscular-skeletal medical conditions, and it is also believed that zhan zhuang, when practiced for developing relaxed postures, will lead to a beneficial calming effect. The dantian is also involved in the practice of zhan zhuang.

The amount of time spent practicing zhan zhuang varies between styles and schools; one may spend anywhere from two minutes to two hours standing in one posture.

Many styles, especially the internal styles, combine zhan zhuang with qigong training and other coordinated-body methods to develop whole-body coordination for martial purposes. The martial practice is thought to strengthen the body's Central Nervous System and develop the coordination required for effective martial performance. In yiquan, a clear distinction is made between health postures and martially oriented postures. In baguazhang's circle-walking practice, the upper body is held as a zhan zhuang posture, while the lower body is more dynamic.

See also

References

  1. Jonathan Bluestein (2014). Research of Martial Arts. Amazon CreateSpace. ISBN 978-1499122510. Pages 71-84
  2. "Fundamental Moving Patterns of Xingyiquan". 15 February 2019.
  3. "Zhan zhuang: grounding, structure, intention and qi". 14 November 2013.
  4. "Qigong Essentials of Practice - Qigong Sydney".
  5. "Wujifa Zhan Zhuang: Relaxing the Belly". 11 October 2011.
  6. "Dan Tian in Internal Martial Arts". July 2014.
  7. Crandall, Joseph. "pangen".

Books

  • J.P.C. Moffett, Wang Xuanjie (1994), Traditional Chinese Therapeutic Exercises: Standing Pole.
  • Lam Kam Chuen, Gaia Books Ltd, 1991 (2005) ISBN 1-85675-215-1, "Chi Kung: The Way of Energy".
  • Lam Kam Chuen, Gaia Books Ltd, 2003 ISBN 1-85675-198-8, "The Way of Power: Reaching Full Strength in Body and Mind".
  • Peter den Dekker, Back2Base Publishing BV, 2010 ISBN 978-94-90580-01-8, "The Dynamics of Standing Still"
  • Professor Yu Yong Nian, Amazon (2012) "El arte de nutrir la vida. Zhang zhuang el poder de la quietud"
  • Jonathan Bluestein (2014). Research of Martial Arts. Amazon CreateSpace. ISBN 978-1499122510.
  • Mark Cohen, MSC Creative Enterprises, 2013, ISBN 978-0988317888, "Inside Zhan Zhuang".

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