View source for Zhan zhuang

{{short description|Training method often practiced by students of neijia}}
{{Too few opinions|date=August 2009}}
{{infobox martial art term
| title = Zhan zhuang
| pic = ISRAEL1.jpg
| piccap = ''Zhan zhuang'' training on the<br />[[World Tai Chi and Qigong Day]], [[Israel]]. The people in the picture hold the ''Hun Yuan'' posture, also known as ''Cheng Bao''.
| c = 
| t = [[wikt:站|站]][[wikt:桩|樁]]
| s = [[wikt:站|站]][[wikt:桩|桩]]
| p = Zhàn Zhuāng
| w = 
}}
'''Zhan zhuang''' ({{lang-zh|t=站樁|s=站桩|p=zhàn zhuāng|l=standing [like a] 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 [[Taoism|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,<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 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'' ({{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>

== Detail ==
[[File:Nitzan Oren practicing Zhan Zhuang.jpg|thumb|right|320px|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.<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 [[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.<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 ''[[dantian]]'' 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>

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>

Many styles, especially the [[Neijia|internal]] styles, combine zhan zhuang with qigong training and other coordinated-body methods to develop [[Neijin|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 ==
* [[Xingyiquan]]
* [[Neigong]]
* [[Neijia]]
* [[Qigong]]

== References ==
{{reflist}}

==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".

==External links==
*[http://www.egreenway.com/taichichuan/wuji.htm A Zhan Zhuang internet/bibliographic reference for practitioners]
*[http://www.yiquan.org.uk/art-zz.html Zhan Zhuang - The Foundation of Internal Martial Arts]
*[http://cookdingskitchen.blogspot.co.il/2015/08/internal-martial-arts-explained.html Explanations of Internal Training methods in the practice of Zhan Zhuang]
*[http://cookdingskitchen.blogspot.co.il/2013/05/translation-of-science-of-nei-jia-quan_19.html Translation of 'The Science of Nei Jia Quan' - a book explaining the mechanics of Nei Gong practice, including that of Zhan Zhuang]

{{Qigong}}
{{Kung fu schools}}
{{Meditation}}

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[[Category:Qigong]]
[[Category:Chinese martial arts terminology]]
[[Category:Meditation]]