Behind The Zhan Zhuang Training

Neigong Dicussion Zhan Zhuang training (Standing Exercise) is a significent component of the internal martial arts. The objective of Zhan Zhuang training is to improve the condition of the physiological organs'. As a result of Solo Drill one will develop stronger bones, better coordination in the contraction and extension of all muscle groups so that all movements will be powerful, improved oxygen utilization so that one will not get tired, and improved nervous system function so that all movements come from one center and all martial responses become natural reflexes. In Zhan Zhuang training, a correct position is when the weight is equally balanced on two feet to form a comfortable and relaxing position, an opportunity for the intent to appear and work. Zhan Zhuang works by applying the concept of intent over physical force to improve all the physiological organs and their functions. Today, there are many publications confirming that one's mental condition is directly affected by the physical body. In Zhan Zhuang training, we use the mind to train the body. Although one is standing in a physically still position, the intent is working very hard inside the body to harmonize all physiological organs with this particular positon so that all parts of the body are contributing to maintain this static position. There are three steps of Zhan Zhuang training associated with martial art's high demand: recognization, harmony, and application. 1. Recognization In this step, the intent is focused on positioning the body correctly to maximize the training of physical and mental conditions. Most people, standing still for only one minute will begin to experience difficulty, such as physical discomfort, mental doubts and shortness of breathe. When confronted with these situations, a practitioner should begin to develop different forms of intent to reduce physical pain, gain confidence and enjoyment. One common method of focusing and eliminating difficulties is to imagine standing infront of a tranquil environment. When one can stand in a position for 15 minutes without any problem, one can go onto the next step. 2. Harmony

Fonte: http://www. front and back. Since it is difficult to coordinate physical movement and intent's creativity. the intent is focused on the goal of martial application. Therefore. top and bottom. in all directions. when one is practicing Zhan Zhuang with a stronger intent and quicker physical motions. martial arts techniques are alway associated with physical movement in order to be There are not many martial art styles that apply this bare handed Fa Jing method to developed power. left and right. it is recommended for more experienced practitioners. However. One reason is that if the movement is not executed property.geocities. A better method the beginner is to use a staff or spear. the more power there is the strike and less possibility of physical injury to the practitioner. One must master the first step before engaging in the second and third steps. front and back to neutralize the threat. When one can stand in a position for 10 minutes without tiring. One of the characteristics of martial arts is that they are dynamic. In any martial strike. Application In this step. it is better control if one begins with a slower movement and simpler concept of intent. the intent is focused on the body's togetherness by utilizing the 'method of opposition'.html . Therefore. left and right. begin with one step as a time. There is no short cut. The result of this Zhan Zhuang training is great. one will end up with physical injury. The better the unification. Later on. this method is not recommended for beginners. In this step of Zhan Zhuang a practitioner imagines every part of his body's muscles relaxing and stretching so that they end up with forces pulling from top and bottom. a powerful strike is always associated with the whole body. one can go onto the next step. A tall building begins with a strong foundation. 3. one will witness more power developed by discharging through physical movement. A practitioner should imagine an opponent is attacking from a certain direction and that one must mobilize the whole body from inside and outside. one should not fool himself.2 In this step.

When one is follows these instructions.3 What is the Solo Drill? Solo Drill and Martial Art Training The Solo Drill is a dynamic qigong exercise incorporating the concept of Fa Jing with the applications from the individual movements of Tai Chi Chuan's Solo Form's. this is a sign that one is ready to engage in Solo Drill training. From my years of teaching. In Zhan Zhuang training. intelligence. If one emphasizes only Zhan Zhuang training. On the other hand. First. there will not be enough power to discharge. when one feels that the body is comfortable and energetic in a particular positon after few minutes. It requires a very special kind of person. skillful practitioners often focus on the combination of internal and external training. confidence. It is an extension of Zhan Zhuang training. one works with small movements with speed and power. I have seen this happen to many people whom possess power but do not know what to do with it. this transition is very significent and also difficult for all practitioners to accomplish. this fact is often ignored by many practitioners until one is engaging in the physically demanding Solo Drill training. or in other words "from wu chi to tai chi". The power accumulated from Zhan Zhuang training and discharged in the Solo Drill training is the same as the process of moving from a physically static to a dynamic state. From my experience. The relationship between Zhan Zhuang training and the Solo Drill training is that Zhan Zhuang training is a method of accumulating power so that all the physiological organs are strong and energetic. one should follow the concepts of 'slow is better than fast'. one will be able to . However. In Solo Drill training. and 'fluid is better than hurried' to reduced the risk of physical injury. those that are successful are people who have discipline. and Solo Drill training is the method used to discharge power through some of these physiological organs. Therefore. patience and are consistent. if one emphasizes only the Solo Drill training. one works with large and slow movements. Therefore. he or she will not be able to discharge power outside the body efficiently. In addition to accomulating power. Therefore. Later. Zhan Zhuang training also improves the practitioner's physical condition. The objective is to discharge power accumulated from Zhan Zhuang training by executing physical movements. Zhan Zhuang training and Solo Drill training are important components of Tai Chi Chuan as a martial arts system.

com/RodeoDrive/4687/drill. 2) All the movements are guided by the intent. This is the reason why Yang Cheng Fu said that first one seeks large movement and later seeks smaller movement. The movement should be natural. This is what we call 'when the top portion moves. the discomfort will be gone and the training is achievable. joints. one will understand the power behind each exercise is not coming only from the hands and feet but from the whole body. which is expressing outwardly in physical movement. one should expect to experience all sorts of discomfort and boredom at the beginning.4 understand all the powers changed inside the body and performed by the body accordingly. and tendons should stay relaxed. and muscles. Fonte: http://www. the lower portion follows. When one is applying physical force. not physical force. later. The slower the motion. 1) It is highly demanding of physical endurance and mental concentration.' When one is practicing the Solo Drill. With experience. the top portion leads. one should pay closer attention to the mechanics of each movement.geocities. the better the control. practicing the Solo Drill's movements are but a series of simple exercises for the hands and feet. and focus. In the beginning. comfortable. The intent and movement should be coordinated to result in a powerful strike. Therefore. as long as one is applying the intent to guide the chi circulation. Each movment's motion should be large at the beginning to fine tune all the different components. The training in Solo Drill is similiar to Zhan Zhuang in a few important ways. the muscles tense up and this inhibits flexibility and all circulation.html . When the lower portion moves. Therefore. the same movement should have smaller motion so that it is fast and powerful.

Therefore. 2. and Fire or Four Seasons as Spring. physical as well as spiritual. Therefore. Summer. The two arms on the side of the body are suspended without any tension. The whole body. Fall and Winter. The two elbows are slightly bent. Fire. The lips and teeth are close together. Wu Chi Posture To form a Wu Chi Posture. Water. Relaxation . Water. Tai Chi refers to initiation. The head is upright. Tai Chi refers to the time the universe was about to be formed. we are talking about the ability to remove all the body's tensions and other emotions guided by intent so that the practitioner can return to the stable and natural stage that is full of potential and innate ability. The fingers are relaxed and pointing forward. Wood. "Tai Chi came from Wu Chi. one begins with the feet parallel to the shoulders and the knees bent. The Tai Chi Chuan Classics say. it is the world that has no shape and mass and it is infinite or void. Four Phenomena refers to Metal. the body is tranquil and is not affected by any contact with the outside world. When we talk about Wu Chi training. 3. "Wu Chi gives birth to Tai Chi. Tai Chi Chuan students generally had a complete physical and spiritual training by working on the Wu Chi Posture or static component and Tai Chi Chuan or the dynamic component. the palms have a sense of pushing down and the arms are warding off outward. Wind. The eyes are looking forward. Two Elements give birth to Four Phenomena and Four Phenomena give birth to Pa Kua. Pa Kua refers to Heaven. Wu Chi refers to the condition when the body and spirit are not divided into Yin and Yang Components." Wu Chi refers to the state before the universe was formed. Thunder. In other words. the mother of Yin and Yang.5 A Discussion on Wu Chi Behind the Zhen Zhuang Training The Tai Chi Chuan Classics say. Mountain and Lake." This highlights the important relationship between Tai Chi Chuan and Wu Chi and yet today's Tai Chi Chuan practitioners do not concentrate and talk about this Wu Chi. Tai Chi gives birth to Two Elements. The tongue touches the roof of the hard palate. Earth. In the past. Two Elements refers to Yin and Yang Components. is united into oneness. In Tai Chi Chuan training.

b. It should be natural and not rely on muscle contraction or tension for balance. it can cause the body imbalance. The muscles. The tension on the wrist alerts the practitioner physically as well as mentally. This is why many practitioners feel all kinds of chi . falling asleep is easy. one can focus and the arms have the warding off intent and the chi is there. Placing clothes evenly on the hanger will provide proper balance. The only part that has tension in the Wu Chi Posture is the wrist. extra muscles are required to work on the hip and waist areas because the chest will go forward to maintain this new balance. To have a relaxed body. The tension on the chest is generally the result of a pull by the abdominal and the shoulders. Protruding the buttocks are another cause of tension in the body. This is especially true with the spinal column: One should not apply strength to make it straight. If the buttocks are sticking out. Therefore. When the body is relaxed. This will cause the chest to be tense again. It no longer needs additional work from the muscles and ligaments for balance. one should remove the tension in the abdomen and shoulders so that all the internal organs are hanging down in a natural position. The wrist has to bend so that the fingers will be pointing forward. When there is tension. muscle. it is easy to correct. all the joints must be loose and the bones stacked lightly. When the buttocks are tucked under. Correct body alignment and weight distribution on the feet will provide the same result. to remove the tension in the chest. tendon and ligament as cloth. This serves two functions. One can picture the body's skeleton as a cloth hanger. ligaments and joints will loosely fit together to form a relaxing and comfortable posture. the jawbone will tilt upward and expose the throat and this can cause the throat to dry. When it is leaning either to the left or right side. the skeleton assumes correct alignment and it becomes stable.6 In order for the whole body to relax. The tension on the wrist will provided a small amount of stimuli to keep the practitioner awake. The buttocks should be relaxed so that they will tuck under or downward naturally. When it is leaning backward. the key is to remove tension from the chest. The head should be upright. a. All these can cause tension on the neck. When the head is leaning backward. with the skin. it is not.

Bad habits die hard. the feet are mobile and the body is nimble and energetic. pressure and tension so that one will feel very comfortable. has so many meanings. the intent is able to check everywhere inside the body for any internal conflict. Therefore. All components exist independent inside the body without any interference.concentrating on one thing and forgetting 1000 things so that the body can be restored and refreshed.7 sensation on the hands when they practice this exercise even only for a few minutes. When you detect that a certain area of the body is not correct and relaxed. relaxation is the external requirement and tranquility is the internal requirement. Tai Chi Chuan is considered an internal art because it highly emphasizes the intent throughout every movement so that every small movement has purpose and objective. When the body is truly relaxed and tranquil. when one has Wu Chi skill. Concentration In Wu Chi training. . the intent is like a second being living inside the body to monitor the body's relaxation and tranquility beginning with the head. one slowly tries to remove all unnecessary thoughts and sometimes remove oneself from any disturbing environment or location so relaxation and tranquility are possible. chest. the better one can remove the stress from the external environment and the easier one can enter a tranquil condition. Therefore. legs. shoulders. 4. internal organs and then returning upward from the bottom to the top of the head. one can sees that a small tension on the wrist. the body is relaxed. Many bad habits still occur after several corrections. which does not affect the whole body's relaxation. hip. make correction immediately. there will be a biological response. After this kind of training. tranquil and natural. From this. In Wu Chi training. one must repeat this process of checking over and over until the body becomes relaxed. What is Wu Chi training? It is the training to develop the skill to apply the intent to monitor the body and the ability to calm certain organs so that when focusing or concentrating. abdominal. hands. the body can quickly be restored in a short time. This is an expression of one of many concepts often observed throughout Tai Chi Chuan training. the functions of all involuntary organs will be better and the functions of the voluntary organs will be improved as well. When one is able to concentrate. The better one can concentrate. feet. throat.

Wu Chi is the best technique for restoration. From a physiological perspective. When one works with low spirit. It can make the tense body relax. it is tranquil and internally comfortable. Functions When the physical and spiritual body achieves all the requirements. it . When one can get there at any time of the day. This exercise is called the unification of chi and intent among the stationary qigong exercises. It can be controlled. it is alert and has high spirit and concentration. the better one can concentrate internally and the application and benefits are wider spread. This kind of sensation or response will become more obvious when the practitioner has more experience. Low spirit and internal concentration are not the same. This is often expressed as a form of confidence. when one is resting or inactive. From a spiritual perspective.8 In order to have intent as a guide. a continuous process. As described above. the nervous system also has tension and feels the pressure and expresses it externally as physical tension. Unification of chi and intent In Wu Chi training. it enters the Wu Chi condition. this means one has the Wu Chi skill. High spirit is the result of concentration. When breathing is rhythmic. slow. unnecessary tension will accumulate to harm the body. According to them. 5. Therefore. high spirit and tension appear together due to work relationship. one much have high spirit. 6. From the physical perspective. Some people conclude that high spirit relates to body tension based on whether one does physical work. When one has tension. when the intent monitors the body. The more one is able to relax. the primary duty of intent is to monitor the body internally to have the body relaxed and tranquil. courage and endurance. unconscious response and can not be controlled. When this influence happens. the secondary duty is to regulate the breathing so that it can be deep. But there is a basic difference between high spirit and tension. From a dynamic perspective. it is not a normal life. it is able to tell the condition of certain areas or have biological responses from these areas. High spirit on the other hand is a man made excitement. it is the result of external influence that is natural. soft and even. the intent applies the same speed to patrol the body from top to bottom and bottom to top. Low spirit refers to the brain being tired that causes the function to deteriorate. the spirit is low and the body is tired. restore and refresh itself or it can tense up the body to do physical work.

Wu Chi condition is the best method to maintain good health. Therefore. and so some people defined Wu Chi as before the separation of Yin and Yang. the organs will affect one's health. but the carrier of Yin and Yang. Although a positive emotion such as happiness can improve one's health. Therefore. Wu Chi training contributes a lot to improving health. Therefore. When the nervous system is over stimulated. blood circulation. is in a very beneficial restoration process and it is alert. worry can cause tension and pressure on the nervous system. Wu Chi is a good maintenance exercise for the physical body as well as spiritual body. riding in the . sadness. Wu Chi exercise can be done when one is in situation such as waiting. sitting in the airplane. negative emotions injure one's health and positive emotion improves one's health. Muscle contraction. the body is relaxed and there is no tension or stiffness. one should practice this exercise often so that more benefit will be attained. Bad emotions such as anger. Today. one can not be in this condition constantly and there is reason to be happy so positive emotions require an external stimulus. There are many symptoms such as muscle pain. Since Wu Chi condition provides so many functions and benefits. Although Tai Chi Chuan training does not recommend any extreme emotion. one fall asleep quickly. it is difficult not to encounter any in life. It is very comfortable and natural. physical as well as spiritual. In Wu Chi condition. Wu Chi condition also improves the nervous system's sensitivity so that there is better communication and coordination between the brain and the physical body. that are affected by long term unstable emotions. the function of the internal organs and the endocrine system change according to change in emotion and environment. It emphasizes oneness. we know that emotions play a very important role in one's health. peaceful and tranquil. This process does not require any external support. Besides improving one's health. the whole body. in a Wu Chi condition.9 is full with energy and is alive. It serves a very special function for the nervous system by balancing the excitation and inhibition of the brain. ulcer. It depends only on the intent. focus and concentrate better. headache. one will apply the Wu Chi condition to neutralize it so that the body will be relaxed. Therefore. perform at peak condition. when it occurs. fear. it can neutralize the bad emotions that affect the body. A better technique than positive emotion is to have a Wu Chi condition. When one has the Wu Chi skill.

geocities. It can be practiced anytime when the practitioner needs to. Article By Vincent Chu Fonte: http://www.10 . laying down to sleep and before getting up.

In neigong training. then converting the qi into NeiJing or internal power by coordinating it with martial arts techniques. the qi is active. For anyone who is interested in achieving higher skills. How can we apply this qi to martial arts techniques? That brings us to the training of Kaigong (External Work). the method of neijing development involves special breathing techniques combined with a goal specific physical movement so that the result of this execution . This qi is mobile by itself. This qi is not the same as the kind people commonly understand as the air one breathes. It is the combination of quick and sudden movements with intent and qi. one is trying to manipulate it so that it can be control by one's intention.11 Neigong Discussion All advanced training among Chinese martial arts systems requires Neigong skill (Internal Work) as the foundation. the qi is there as well. to cultivate more qi and have better qi circulation is not enough. When the intent is active. the elbows in harmony with the knees and the hands in harmony with the feet. This training methodology. This is what practitiioners are referring to when they say. In martial arts training. The Six Harmony Theory is divided into the Three Internal Harmonies and the Three External Harmonies. When the intent stops. The complete work in martial arts training often involves two steps: active and inactive exercises or internal and external exercises. a great deal of time must be spent on training in this neigong methodology to promote better qi circulation and cultivate more qi. the intent in harmony with qi and the qi in harmony with the power. the qi stops. "The intent is the general and the qi is the solider". Internal training is to strengthen the qi". ligaments and bones. to guide one in the neigong training. Martial arts practitioners often say "External training is to strengthen the tendons. When this qi is available for manipulation. The three external harmonies are the shoulders in harmonize with the hips. The three internal harmonies are the mind in harmony with the intent. which involves quick and sudden physical movements. the practitioner has graduated from neigong training. One must manipulate this qi to fuel martial arts techniques. The methodology consists of first accumulating qi. In other words. The practice of this method is often guided by the principle called "Six Harmony Theory" among chinese martial art practitioners. is called kaigong by some and Fa Jing by others. When the intent is there. it is the energy that is located inside the body and is responsible for the physiological functions. to guide in the kaigong training.

From a scientific perspective. It is capable of causing serious injury to the opponent. When one applies this neijing to the body. touch. adjust. it is hard like steel. a body full with lively neijing or internal power and without stiffness. Our cogitation is very active. When the qi follows the intent's instruction into a specific area of the body. neigong training is difficult. the qi becomes neijing. Because this execution involves intent. one must have patience and remove all stimulants and temptations. The qi and the blood flow in a specific direction. and becomes more focused and finally. It is easy in kaigong training because of the tangible factors. From an application perspective. The result is not very good. it is soft like cottom if the body is relaxed. On the other hand. it is often said " It is easy to train kai Gong. coordinated with a specific movement. the practitioner slowly. improves and develops his body for optimum performance. . Among martial art practitioners. Of course. qi accumulation and circulation are intangible. Generally. The neigong training is difficult because of qi's accumulation and circulation. it is guided by the intent. Or. This neijing is the result of neigong and kaigong trainings guided by Six Harmony Theory.12 is concentrated and powerful. It is difficult to train Nei Gong". this whole procedure must invovle some muscle contraction. resulting in good muscle tone. and with all brute force removed. but the primary component comes from the intent's function in guiding the qi and blood. the qi begins unfocused. Therefore. the qi will be scarce and it will be difficult to unify and circulate it. Throughtout neigong training. tranquility is the first requirement. there are many thoughts appearing in the mind at the same time. One can see. and easily master the principles. One can not see or touch qi and awareness of it depends on one's sensitivity/awareness which is difficult to experience for some people. It is only in a tranquil condition that one is able to concentrate on the intent to have the qi and blood circulate inside the body. and delivered to a specific point. When the body is tense. and then is delivered outside the body by a quick and sudden physical movement. To improve one's concentration. concentrated. one can understand neijing as the force resulting from blood and qi circulation. the result is often so powerful that it is difficult for the spectator to believe. In neigong training. The second thought arrives before the first thought disappears. qi and power. If one has many thoughts and is not able to concentrate. Therefore. methodology and theories. It is very difficult to stop and be quiet. concentration determines the quality of neigong training.

the outcome is greater. In qi manipulation. Therefore.geocities.html . persistence and persevrance in it is a daily work. the intent is the most important ingredient. all advanced martial arts training often emphasizes cultivation of the intent. unified. one must have confidence. It is a yearly work. The goal of this neigong training is to have better qi circulation so that it can be accumulated. The work of intent cultivation is not a day's work. Therefore. Some of the more common meditation exercises are sitting meditation or standing meditation.13 one must spent a great deal of time practicing the inactive exercises or meditation exercises. Fonte: http://www. The goal of standing meditation is to condition the body. The stronger the intent. qi and spirit. patience. and improve qi circulation and accumulation. The goal of sitting meditation is to cultivate the mind. mobilized and coordinated with physical movements to produce more neijing.