The Most Important Qigong II - (Standing Post - Zhan Zhuang)
by John Voigt
In silence there must be movement, and in motion, there must be silence.
A small movement is better than a large movement,
no movement is better than a small.
Silence is the mother of all movement..
In movement you should be like a dragon or a tiger.
In non-movement you should be like a Buddha.
--Wang Xiangzhai, the Father of Standing Post Qigong
This is a continuation of the article - The Most Important Qigong - that appeared in Chinese Medical Living, January 2018.
A Quick Summary.
Stand straight and relaxed with chin slightly tucked back. Raise your arms and pretend to hug an imaginary large tree (or large ball). Breathe slowly, deeply, and smoothly. Hold the pose as long as possible. Relax into any discomfort you experience. If you experience any pain then stop immediately. With an empty mind be aware (feel) your posture; and gently correct it if necessary.
How Long to Practice.
Even a few minutes of serious practice each day should bring about some positive results. As long as there is no pain, slowly extend the length of the practice. With an accomplished teacher several hours—even more—are theoretically possible. However, for those who need more specific instructions: “Start by doing the standing exercises for five minutes a day. After three weeks, increase this to ten minutes. Three weeks later, aim for 15 minutes, and 20 minutes after a further three weeks. You can stand longer if you wish, but 20 minutes will refresh your whole system.” Master Lam Kam Chuen. The Way of Energy, pg. 25.
The important thing is to practice as relaxed, as long, and as often as you can.
MANAGING THE DISCOMFORT:
Photo credit: https://www.pinterest.com/pin/519532506985622303/
Discomfort is to be expected and dealt with by relaxing and breathing into the strained area.
Ignore any itches, tingling, even minor quick flashing pains which often are signs that energy blockages are being opened. If it gets to be too much just stop doing the standing posture for a few seconds, then return to it with the arms not held so high, or the knees not bent so much. To alleviate some discomfort in the arms, imagine they are suspended up by strings from the elbows and wrists. Or lower the hands down to in front of the belly. Or imagine the arms are made of cotton.
Other ways to reduce discomfort are more fanciful, but perhaps more effective: imagine you are floating in a pool of warm water; or you are a feather floating in the air. For those that are more spiritually aggressive, imagine you are an angelic being of light floating in the heavens.
The simplest remedy is paradoxical: with the hint of a smile on your lips, just disregard the discomfort and sink into it as if it weren’t there—something like getting a “second wind” for a long distance runner.
However if sharp or intense pain occurs anywhere, especially in the knees or other joints, STOP! If pain continues to occur during future practice, discontinue all practice until you receive professional advice from someone experienced in these matters.
TECHNIQUES TO BETTER THE PRACTICE:
A Straight Back.
Be aware of the alignment and symmetry of your pose, and gently adjust and correct it as needed.
Although they may think that they are standing straight, most people lean slightly backwards or forwards when doing Standing Post. To experience what a straight back really feels like, lie on the floor in a supine position, or stand against a wall. Or do it with a full length mirror to check your stance; or have someone look at you and tell you when are not straight. Or imagine you are hanging from the limb of a tree by the hair on the top of your head.
Do not “tuck the tailbone under.” Do not put that kind of force on your spine. If you “sit back” on an imaginary high stool, the coccyx will properly straighten by itself.
Note:
Many people need to feel that they are leaning forward to get a correct straight posture.
Look at Grand Master Yu Yong-Nian with his students in the next picture. For most (and especially with Master Yu) a theoretical plumb line could be dropped from the crown of the head through the center of the abdomen down to the perineum area. Not only that: the Kidney-1 points (behind the balls of the feet) also line up, and all this is done so effortlessly!
Grand Master Yu Yong Nian with his students, Beijing, circa 1985.
Image source: http://www.yiquan78.org/postures.htm
MIND:
“This is a mental as well as physical exercise, overcoming random thoughts is an important aspect …. Only [by] being completely relaxed and natural, not trying to control, just letting thoughts come and go Without Attachment, can one really stabilize and liberate the consciousness.” Wang Xiangzhai: Entering the Quiet State.
Other methods to clear the mind to gain that needed “quiescence”: listen to the breath - make it silent - listen to the silence of the breath. If that is too difficult, count each inhalation up to ten, then go back to one and repeat the counting.
Superstar martial artist Bruce Lee may have said it best in the movie, Enter The Dragon” with his “Don’t think, feel” … [that way you won’t miss ] … “All that heavenly glory.”
EYES:
Gaze in an absent minded way at the hands. As the Chinese say, “Look but don’t look.” This helps to more deeply relax into the static standing posture.
SHOULDERS:
If you have trouble keeping the shoulders loose, inhale and squeeze the shoulders up; then quickly exhale and drop the shoulders.
FINGERS-HANDS-ARMS:
The fingers are slightly spread apart, and the thumbs are slightly bent—(imagine each hand is catching a ball). Or, sometimes I tell my students, “think tiger claws.” And keep the wrists loose.
Hands and arms are normally just below shoulder level, but they may be at the level of the lower abdomen (dantian), or the forehead, or the palms may face the ground; there are many possible options.
The Eight Zhan Zhuang Posts of Yiquan
Image source: http://mitqigong.blogspot.com/2011/06/eight-zhan-zhuang-posts-of-yiquan.html
KNEES:
The knees should never go past the toes; doing that can harm the knees.
About Knee Bends.
Many martial arts teachers say that with the legs wider apart than shoulder width, you can gain a lower crouching stance which will enable more vital energy (qi) to be packed into your body. This certainly has validity. However in the standard practice of Zhan Zhuang, it is only an advanced option, and is best done only under the supervision of an experienced master teacher.
Normally the knees are bent about an inch—but it is standard to bend them as
much as you can without experiencing pain.
The knees should slightly push outward. To accomplish this, imagine a large ball expanding against, but simultaneously being held in place (isometric-like) by your knees. Guide your body weight to—and slightly lift up—the yongquan (Kidney-1) acupuncture points directly behind the balls of the feet. This lifts the arches and distributes the weight between the heels, toes, and sides of the feet. This will help you feel lighter and more agile. It also keeps the knees from pointing inward.
Be a TREE.
Zhan Zhuang sometimes is translated as “Standing Like a Tree.” It may be helpful to bring the concept of Tree into the practice. For example, do the exercise outdoors among large healthy trees—You can imagine that you too are a tree standing straight and powerful; drawing up earth-yin energy and drawing down sun-yang energy.
Or visualize you are squeezing a tree and making it smaller; not only with your hands and arms, but also with your knees and legs. Or imagine that you are pulling it out by its roots. All of these are done without any external movement.
To Prevent Energy Leakage.
Very gently tighten the muscles in the anal and perineum area.
What Not To Do.
Master Wang Xiangzhai taught that Conscious Awareness and Physical Form working together is the basis of this work: In his words, “Mind activity is born from the posture; posture follows mind activity.” What this means is that although he did teach using certain visualizations, he rejected thought controlled qigong practices such as orbiting qi in the meridians, working with specific acupuncture points, or Daoist or Buddhist breathing techniques. I think he wanted us to be without any words in a place of Oneness (the “Flow” or what athletes call, “In the Zone”).
BENEFITS FROM DOING THE PRACTICE:
“I do Zhan Zhuang and I’m happy! I do Zhan Zhuang and I’m healthy! I do Zhan Zhuang and I have a long life!” - Grand Master Yu Yong-Nian https://munndialarts.com/english/master-yu-yong-nian/ (he lived 93 years).
Standing Post strengthens the muscles, and increases qi (life energy) in the body. It grants an awareness of the self—which may lead to profound psychological and spiritual experiences. Relaxing and being able to ignore discomfort is a skill that may be used in dealing with many of the difficult situations we may face in life.
Health:
A basic premise of traditional Chinese health practices is that illness is caused when qi (vital life energy) is deficient, stagnant, excessive or blocked. Properly done, Standing Post helps correct these problems.
Psychological:
Standing Post trains the mind to be still and concentrated, thereby gaining alertness, self discipline and will power. The mind does not lose itself so easily in the daily stresses of modern life which often trigger a variety of psychological problems.
Spiritual Growth:
“In Zhan Zhuang Chi Kung one learns to return to the source of all power, to enter back into the very womb of universal energy and to experience the truth of the power of the void, the still point, the wuji" [i.e., the empty potential for infinite creation], (from Internal Arts Journal. http://www.qigonghealer.com/zhan_zhuang.html . Standing Post, occasionally called “Standing Meditation,” can bring the Body, Life Energy, and the Mind into an experienced state of Unity. A place of Oneness: first with the self, then with nature, then the world, then the universe. And finally perhaps with what some might call the “Dao.”
WARNINGS:
“If you have substantial [qi-energy] blockage in your body, the accumulated energy derived from Zhan Zhuang would cause internal injuries.” Wong Kiew Kit. The Shaolin Arts. p. 150. Do not practice when sick, instead go see a doctor! Some sources say do not practice if you have high blood pressure, or excessive blood flow during menstruation or menopause, or if pregnant or right after childbirth. As always, consult with professional health providers before doing any exercise or qigong; especially if you have any medical problems or health issues. As mentioned throughout this article: if there is pain stop. If the pain continues consult with a professional healer.
Notes
(Zhan Zhuang is translated many ways: “Standing Post” is accurate but without meaning for most English speakers. Other terms are “Standing Stake,” “Standing Meditation,” “Standing Pole,” “Standing Like a Tree,” or “Stance Training.” Even its most important teacher in the 20th century, Master Wang Xiangzhai, near the end of his life called it “Health Nourishing Postures,” and “Postures of Primeval Unity.”
This article is a summation of “The Ultimate Energy Exercise: Zhan Zhuang – Standing (Like A) Post. Qi Journal, vol. 23/n.2; Summer 2013. https://www.qi-journal.com/store.asp?-token.S=qi&ID=3319
The next issue of Chinese Medicine Living for March, 2018 will have the concluding The Most Important Qigong – III: (Standing Post - Zhan Zhuang). It features
Dr. Yan Xin’s http://www.yanxinqigong.net/aboutdryan/index.htm version of Standing Post, as well as a list of books, online articles, and videos for further study.
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Featured image source: http://www.yiquan78.org/postures.htm
Happy Fun Qi Gong - Part 2
**This article originally appeared as "Happy Fun Qigong."Qi Journal, Vol. 25, No 3, Autumn 2015.**
By John Voigt
Qi-Balling
1. Sensing qi.
Another fun and seemingly magical gymnastic is to have the group rub their hands together, then have them pretend they are playing small accordions. When their hands go out, they should inhale. When the hands come in, they should exhale. I have them do this for awhile, and then ask, “Does anyone see the qi between your hands?” If no one does, I suggest they look for an ethereal mist, a commonly used description of qi energy. (The Chinese word “Qi” originally meant “vapor”—like the phosphorescent mist you see hovering over a lake very early in the morning.) We do some more squeezing in and out then I ask, “What does it feel like?” If they do sense it, their answers often are, a heaviness, a tingling, magnetic, electromagnetic, prickly, it’s hot, cold, a suction. If they see or feel nothing, I tell them, to imagine it. Using the imagination can be effective in preparing someone to gain more skills in their qigong practices.
2. Forming a qi ball.
Have them mold a ball out of the qi between their hands; as if the qi were a clump of moist flour dough and it was being kneaded on a cutting board. If they don’t get it tell them “Pretend you’re playing a game.”
3. Tossing the qi ball.
Now have them toss the qi ball from one hand to the other. Tell them to watch the ball as it goes back and forth (that will enhance the experience). Suggest they feel the ball in their hands when they catch it.
4. Lifting the qi ball.
Then have them lift the ball from side to side. The right-hand lifts the qi ball up to the left shoulder and holds it there for a few seconds. Then the right hand comes back down dropping the ball into the left hand. Then the left hand lifts the ball to the right shoulder, holds it for a few seconds, and returns down dropping the ball into the right hand. These movements should be repeated for a few minutes. Once people are comfortable doing this, when the hand is at its zenith they should toss the ball a tiny bit straight up in the air, and quickly catch it.
5. Tossing the qi ball around.
This is an exercise in which we create through our imaginations the sensations of sending and receiving qi with other people. We pretend we are all at a playground tossing our newly created qi balls to each other. I occasionally stir the process up by saying, “Hey, not so hard!” when they toss the ball too vigorously at me. Imagination is wonderful. You can do so much with it if you only allow yourself to.
6. Basketball - the Qi way.
Here is a way to combine all the Qi Ball gymnastics. I call it the “Free Throw Game.” I introduce this by saying, Did you ever watch an NBA basketball player shooting a free throw? Next time you do, study how he coordinates his breath, body posture, and mind to project a ball towards a basketball hoop. That is pure qigong ladies and gentleman: body, breath, mind, energy all being used together. Okay, time to play ball. Feel that energy ball as a basket ball between your hands. Toss it from hand to hand. Take a deep breath and imagine you are LeBron James (or your favorite basketball player) and walk around and bounce it off the floor, dribble it. Hold the ball in front of your the solar plexus (the second dantian). Center yourself by breathing into the lower abdomen and allow gravity to ground you. Take a few more deep breaths and fill your lower belly dantian with pure high powered qi-energy. Your whole torso should feel like a balloon filled with water, pleasantly heavy and bouncy. Once again feel the energy resonance between your hands and the basketball. Mentally picture seeing the ball going into the hoop, and after that relax your shoulders and entire body and toss the ball in. Another point for your side.
Happy Fun Animal Frolics.
In ancient times Chinese Shamans, usually women called “Wu”, would do ritualistic dances to gain the energetic powers of animals and birds. As time passed such practices were recast into the first documented qigong form, the classic Wu Qin Xi, or Five Animal Frolics.4 But be prepared for a new spin on an old theme. Our Happy Fun version may look more like dances from1960’s—as in the Bird, the Duck, the Funky Chicken, the Horse, the Pony, the Raccoon, the Dog, the Funky Penguin, the Monkey, etc.
Tarzan Thumps His CV-19 and Makes the Victory Cry of the Bull Ape. The ancient Chinese were not the only ones seeking
to gain the power of wild animals, Tarzan did too. Here is a Happy Fun Qigong TCM version: With closed soft fists, or with percussive fingertips, thump or tap on the center of your upper chest, between the breasts (over and around the acupuncture point CV-19). Do this about twelve times and not too hard. Then you might add your version of Tarzan’s Call of the King of the Jungle - however, this is optional, especially in public. You can hear and see it on many YouTube sites, just type in “Tarzan Call.”
Benefits
This type of exercise is said to revitalize the thymus gland, a source of T-lymphocytes (T cells), which kill virally or bacterially infected cells and naturally eradicate cancer cells. I have no idea what benefits accrue from making that weird Call of the Jungle - but it is so much fun I like to do it anyway, and suggest you might too.
CV-19 (ZiGong) Acupuncture Point
Note
If any women have a problem with visualizing themselves as a semi-nude male pretending he is a big monkey doing silly things and making funny sounds, this gymnastic can work just as well for them if they turn themselves into a Jane the Queen of the Jungle Beats On Her CV-19. The original Jane did; go to YouTube and search Jane Tarzan call.
Tiger Claws.
Make your hands into tiger claws. The hands are cupped and squeezed in as if squeezing a tennis ball, but the middle finger is a bit extended. Members of the group can walk around waving their claws at each other. Any growling is optional. Occasionally they should bend forward and trust out their arms and grasp at imaginary prey with their paws.
Benefits
Squeezing your hands this way will compress qi and cause it to be absorbed into the fingers, hands, and possibly into the muscles and bones of the arms and shoulders. This resembles a martial art technique called “Iron Shirt” which internally armors the body to prevent injury. Tiger qigong is said to be good for the Liver, and also to stimulate the flow of qi in the du mài and rèn mài channels of the microcosmic orbit (the major pathway of qi up the back and down the front of the torso.) The grasping motions help open the six acupuncture points at the tips of the fingers.
The Phoenix.
The Phoenix is a mythological creature that reincarnates itself by rising from the ashes of its past. In Chinese Mythology it is called Feng-huang, the “Bird of Wonder,” and signifies the merging of masculine (yang) and feminine (yin) life forces, which brings about good fortune. So in this gymnastic there is an implied re-birthing of the self along with the gaining of good fortune. That all sounds pretty good to me.
The Gymnastic
With feet spread apart wider than shoulder width, turn to the right, inhale and keeping the wrists limp and fingers hanging down, lift the arms up by your sides. The heel of the left foot should rise up as you do this. When the hands are level with the ears, open and unfold your hands and arms out to your sides as if you were a beautiful Phoenix unfolding its wings. Pause as if you were floating high up in the sky. Then slowly exhale and float your arms (wings) back down and return to facing forward with arms hanging down by your sides. Then turn to the left and repeat this rising up and down gesture. When turning to the left, the right heel should lift off the ground. Do this exercise for six times or for as long it feels good to do.
Benefits
Shifting the weight of the body from side to side and rising up with extended arms increases the circulation of blood, as well as the flow of qi in all the meridians of the body. Bending to the left and right will smooth strengthen and harmonize the yin and yang energies of the practitioner. Therefore this gymnastic is good for all the organ systems of the body, but especially for the Lung, Pericardium and Heart.
Peacock Spreads Tail To Show Beautiful Feathers.
Raise your hands straight up, palms facing out. As they go above your head spread your arms open. From the sides of your eyes using peripheral vision imagine your beautiful feathers. With your arms uplifted and palms facing out, slightly bend the elbows and slowly sway to the left and right like audiences at a rock concert.
Air Dancer.
In our present day urban environment it is not easy finding free roaming apes, tigers, peacocks, and just forget about the phoenix. But it is easy to find Air Dancers: they’re endemic in the city – they are often used to advertise car dealerships, gas stations and other automotive places. When you do the Air Dancer you freely wave your arms around and bend over a lot. (If you have health issues, especially uncontrolled hypertension, you shouldn’t do this without a doctor’s approval). The Air Dancer I work out with is advertising oil changes. However, I’m advertising we all get “qi changes” by flushing out the old bad qi and breathing in some good new qi. For those skeptical about the reality of this, I propose that circling and bending up and down from the waist facilitates bowel, kidney, and bladder functions. So don’t be shy, try it out for yourself. But do make sure there’s a bathroom close by. You can find varied kinds of Air Dancers doing their thing on YouTube or better yet somewhere in your neighborhood. But seriously, take it easy unless you too are made out of heavy rubber tubing.
Rather than an oil change, the author is attempting a Qi change.
**Beautiful featured image from combinedarts.org
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Happy Fun Qi Gong - Part 2 : The Health Benefits of Qi Gong Exercise : Chinese Medicine Living
