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ZhanZhuangfoundationofInternalMartialArts
byKarelKoskuba

Most Internal Martial Arts use some form of standing practice as foundation training (and Taijiquan is no
exceptioninthisregard).ThesestandingexercisesareusuallycalledZhanZhuang(polestanding)sometimes
they are called 'standing Qigong'. I think it's fair to say that most students are baffled by them. They are
supposedtobegoodforyoubutmoststudentsfindthemdifficulttounderstand,boringandpainful.Yettheyare
supposedtorelaxyouandhelpyouto'accumulateQi'.
InthisarticleIshalltrytooutlinemytheorythatshouldexplain,fromwesternperspective,whytheseexercises
aresoimportantbothforInternalMartialArtsandQigong,howthiswesternviewcorrelateswiththetraditional
Qiviewandgivetrainingadviceonhowtopracticethem.InwritingthisarticleIhavedrawnuponmyexperience
fromTaijiquan,Yiquanandinformationfrommedicalposturalrehabilitationresearchandsportsscience.
BeforeIstart,IwouldliketoestablishsomefactsabouthowweuseourbodythatIwilluseinmyexplanation.

Posture,M ovementandBalance
Wegenerallythinkofpostureandmovementasbeingseparateweareeitherstillorwemove.Movementand
posture place different demands on our muscles and so it is not surprising that our muscles reflect this. For
example,thosemusclesusedmainlyforposturehaveahighcontentofslowtwitchfibreswhereasthemuscles
usedmainlyformovementhaveahighcontentoffasttwitchfibres.Butnotonlyaremusclesdifferentfromeach
other,onemusclecanbequitedifferentindifferentfunctions.Forexampleamusclewhenusedinapostural
(stabilisingortonic)functionwillactdifferentlyfromthesamemusclewhenusedformovement(mobilisingor
phasicfunction).Soforeaseofexplanation,letmepretendthateachmuscleisreallytwomusclesapostural
one and a phasic one (sometimes called stabilisers and mobilisers). As a further simplification, when I say a
muscle, what I will mean is the muscle with all the various sensors associated with it plus its controlling
mechanismwithintheCentralNervousSystem.SopleasekeepitinmindwhenItalkaboutmuscles'feelingthis'
or'doingthat'.
What is important about postural muscles from our perspective is the fact that they react against the force of
gravity and that they act outside of our volition we cannot normally control postural muscles directly, only
indirectly through intent. For example when we ride a bicycle, we keep our balance by the use of postural
muscles. Our intent is not to fall down but we do not consciously control their operation in the way we can
controlvoluntarymovement.Consciouscontrolwouldbetooslowbeforewecouldreact,wewouldfalldown.
This is in fact what happens when we start learning to ride a bicycle we start by using phasic muscles and
throughtrialanderrortheposturalmusclestakeoverandwe'findourbalance'.
Ourposturalmusclesarenotonlyusedinholdingapostureorinbalancingaswasmentionedabove,butduring
movement,too.Ifwethinkofmovementasatransitionbetweenpostures,wecanseethatposturalmusclesare
activeallthetime.ButwhatistherelevanceofposturalmusclestoTaijiquan?
EffortlessandNatural
Ifsomeonepushesagainstyouandyoudonotwanttobepushedoffbalance,thechancesarethatyouwillresist
usingstrength.Ifthishappens,youareusingphasicmuscles.Butitwillbedifferentifsomeonepushesdownon
your shoulders. In this situation you do not push back up you just absorb the push effortlessly into your
posture.Sointhefirstexampleif,insteadofphasicmuscles,youweretouseposturalmusclestoabsorbthe
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pushintoyourposture,youwouldusefarlesseffort.Youcouldthenalsousethe'balancing'abilityofpostural
muscles to effortlessly counteract any sudden change of direction. In other words, as the Taiji Classics say:
"when he doesn't move, you don't move when he moves, you've already moved". So using postural
musclesinthiswaywouldmakePushingHandsafarmoreenjoyableexperience!
WheretheMindGoes,theQiFollows
TheparallelsbetweenQi and the use of postural muscles should be becoming a bit clearer now. When I use
intent(Yi)toguidemyposturalmusclestoliftmyarms,Idonotfeelanyeffortitisasifmyarmsarebeinglifted
byinvisiblethreads.WhenIuseposturalmusclestoabsorborneutraliseapush,Idon'tfeelanyeffortandmy
bodyreactsautomaticallytoproduceabalancedoutcomeforme.Andwhenyoustartusingposturalmuscles,
youdevelopafeedbackthroughsubtlesensationssuchasheat,ache,flowandothers.Allthesearepropertiesof
Qi.Ifwedescribe(human)Qias'thoseprocessesofthebody/mindthatareoutsideconsciouscontrol'thanwe
wouldcovermostaspects.
QioriginatesintheDantian
When you make any movement, before the movement begins there is a short delay during which the body
preparesbystabilisingyourlumbarspineusingdeepabdominalposturalmuscles.Normallyyouwillnotfeelthis
'preparation',butitisthereandasyourawarenessincreasesyoucanfeelit.Aswesaidintheaboveparagraph,
usageofposturalmusclesequatestousageofQi.ThusanymovementisprecededbyactivationofyourQi in
yourDantian(thinkofitlooselyasthelowerabdomen).
Yourbodywillnotmovetillitisproperlystabilised.Thisisimportantforfastmoves,especiallyexplosivefajin.
Thedelayproducedbystabilisationofyourlumbarspinemakesyouslower.Thisdoesnotmatterverymuchfor
slowmovements.Butwhenyouwanttomovefast,youdowanttomovefast!Thereisawaytoeliminateorat
leastminimisethisdelaybyholdingyourbodyinaposturewhereyourposturalmusclesarealreadyengaged.
Song
The posture just described is what is called Song (loose, relaxed) in Taiji Classics. What is important in this
postureisthateverythingthatcanbesupportedbyposturalmuscles,isindeedsosupported.Yourbodyfeels
light(youcan'tfeelposturalmuscles)andpoisedforaction,perfectlybalanced.Youcouldevensaythat(quoting
TaijiClassicsagain)"afeathercannotbeaddedtothebodynoraflyalightwithoutsettingyouinmotion".
WholeBodyMovement
Ifyoustandononelegandobserveforatimewhatyoudotokeepupright,youmaynoticethattheadjustment
to your posture can happen anywhere from your ankles all the way to your head. That's because postural
musclescoordinateacrossthewholebody.Whenyouuseposturalmuscles,ratherthanphasicmuscles,youwill
naturallyproducewholebodymovement.
PosturalDysfunctions
Fromwhatyou'vereadsofar,youcanseethattrainingposturalmusclesisquiteimportant.Buttherearestill
other reasons to be concerned about them. Due to our fairly recent transition (in evolutionary timescale) into
uprightposture,theposturalfunctionrelatedtothisuprightpostureisnotyetsecurelyembeddedintoourneuro
muscular system and can be easily disrupted. It seems the 'new' postural muscles need the input that they get
fromfunctioningasposturalmuscles(i.e.balancingagainstgravity)toremindthemthattheyareposturalmuscles.
Forexampleiftheyareheldinafixedpositionforalongtime,theymaystarttoforgettheirproperrole.Our
lifestyleunfortunatelyencouragesthis(school,office,computers,...).Andtherearestillotherwaysforthingsto
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gowrong.Sometimesphasicmusclescantakeovertheposturalrolebecausewedidnot'letgo'ofthematthe
end of a move and so they may start holding part of our posture. As the posture muscles weaken through
inactivity,thephasicmuscles'posturalrolewillbestrengthened.Orwemaystrengthenaphasicmuscletoomuch
duringtraininganditmaystarttakingovertheposturalfunctionwithinitsdomain.
All this has implications for our strength. When pushing something whilst standing on a slippery surface, we
cannotgeneratemuchstrength.Inordertouseforceeffectively,weneedastablebase.Thisapplieswithinour
body,too.Ifourposturalmusclesareweakornotworkingproperly,ourphasicmuscleswillnotdeveloptheir
maximumstrength.Thismeansthatoftenwecanuseonlyafractionofourpotentialstrength.
It affects our speed, too. If we can't produce enough strength due to weak postural muscles, our speed will
suffer.Ifweusephasicmusclestoactasposturalmuscles,theywillnotbeveryeffectivewhenwetrytouse
themformovement.
Asaresultofallthis,themajorityofusdonotuseourcoreposturalmusclesproperly.Morethan95%ofall
musculoskeletalproblemscanbeattributedtotheimbalancebetweenposturalandphasicmuscles.Andit'snot
onlymusculoskeletalproblems.Astheresearchinthisareaisstillfairlynew,I'msuretheimportanceofpostural
reeducationwillgrowsteadily.
Having,Ihope,establishedthecaseforposturaltraining,let'shavealookatitindetail.IwillpresentYiquan's
approachtoZhanZhuangtraining.Yiquan(pronouncedyeechuan)isaninternalmartialartwithmainprinciples
and stages of training quite similar to those of Taijiquan and, with the exception of Zhan Zhuang, quite a lot
simpler.ZhanZhuanginYiquan,ontheotherhand,ismoredetailedanditisthemaintrainingtoolalltheway
frombeginnertothemostadvancedlevel.Iwilldescribeseveralhealthposturesandonecombatposturebut
there are sitting postures, lying down postures (very popular with students!), onelegged postures, slanted
postures, etc. However, the ones I describe here are sufficient for the purpose of illustrating the method of
practice.

StandingZhanZhuang
GeneralPoints
Anyworryoranxietyimpedesourlearningprogress.Sothefirsttaskistocreateacalmandhappymentalstate
anditisimportanttokeepitthroughoutalltraining.Thisisaskill,likeanyotherandwillimprovewithtraining.So
createsomeimagethatwillmakeyourmindtranquilandhappy.Indoingso,engageasmanysensesaspossible.
Forexample,imagineyourselfinabeautifulgarden.Youcanseeprettyflowersandtreesallaroundyou.You
can smell the flowers' scent on a soft breeze. You can feel the soft breeze on your skin. You can hear birds
singinginthetrees.Therearefewwhitecloudsinthebluesky.Oryoumayprefertopictureascenebythesea,
withthewhitesurfbreakingonthebeach.Anyimagethatwillmakeyouaspeacefulandhappyaspossible.Try
toexpressthetranquilfeelinginyourfaceandbody.
Thenextstepistorelaxthewholebody.Weshallusementalimagesagain,thistimedirectedtowardsrelaxing
specificareasofthebody.Trytocreatekinaestheticimages(sensationsinthebody)ratherthanvisualimages.
HealthPostures
Standwithyourfeetaboutthewidthofyourshouldersapart,feetparallelortoespointingslightlyout,whichever
ismorecomfortable.Bendyourkneesslightlysothatyoucanrelaxthelowerback.Feelthewholebodysoft
andbalanced.Feelthatyourheadisheldasifsuspendedfromabovebyastringattachedtothecrownofthe
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head.Theneckwillthenberelaxedandfreefromanytension.Thespine,andespeciallythecoccyx,shouldhang
downanimageofreachingdownwithyourbottom,asifabouttositonahighstool,canhelpwiththis.Eyes
canbeeitheropenorclosed,mouthnearlyopen(butnotquite),breathingsoftlyandquietly,preferablythrough
thenose.Feelingcalmandhappy.
Afteraperiodofsettlingdown,startobservinghowyourbodykeepsthebalance.Graduallyyouwillbecome
awareofsmallmovementsofyourbody.Atthebeginning,youarelikelytofeelthewholebodyswayalittleand
getautomaticallycorrectedintoabalancedposition.Trynottocontrolthesemovementsbutimaginestandingin
(warm)waterandfeelyourbodyswayingasifmovedbyslowwaves.Feelthewholebodyswayingasoneunit
donotmoveyourarmsindependentlyofthebody.Somepeople,becausetheythinktheirbodyshouldbestill
instandingpostures,trytokeepthebodymotionless.Thatisamistakethebodyshouldbeassoftandrelaxed
aspossible.
Theemphasisshouldbeonrelaxingall(phasic)musclesandfeelinghowthebodybalancesagainstgravity.Slow,
very subtle movements can be felt and these are used and controlled, first in a passive manner, later actively,
usingkinaestheticvisualisation.
The role of the Health Postures is to relax the body and develop wholebody connection. This means that a
movement in any part of the body can be felt to propagate through the whole body in a natural fashion. The
processischaracterisedbygraduallybecomingawareoftheinternalstructureofthebodyandthengainingsome
measureofcontroloverit.
EmptyPosture(WuJiZhuang)

ObservetheGeneralPoints and then the description

inHealthPosturesabove.Letyourarmshangbythe
sides.

MasterChenXiaowangcorrectingWuji
postureofKathyWebb

EmbracingPosture(PingBuChengBaoZhuang)
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StartintheEmptyPostureasdescribedabove.When
you have sttled down and feel calm, lift your arms
slowly in front of you in a shape of embracing a big
balloon in front of your chest. The hands should be in
frontofyourshoulders,withthepalmsfacingyouand
thefingersofbothhandspointingateachother.Keep
yourfingersopenandimaginesmallcottonpadsplaced
betweenfingers,supportingthemintheiropenposition.
Your hands are soft and slightly curved. Feel your
elbowsrestingonsoftpillows.
With practice, you will be able to achieve a very
relaxed feeling. When that happens, you can move on
tothenextstep,creatingkinaestheticimages.

KarelKoskubainChengBaoZhuang

Up to now, your elbows were as if resting on soft

pillows, keeping your shoulders relaxed. Now imagine
that your elbows are touching balloons floating on
water. Your task is to keep the balloons under your
elbows.Ifyouliftyourelbows,theballoonswillbefree
to float away. If you press a little more, they will be
pressedintothewaterandpopouttofloatawayagain.
Imaginethatthebigballoonyouareembracingisvery
fragileandfilledwithheliumifyoupressalittlemore,
itwillburst,ifyoupressalittleless,itwillfloataway.
Thefeelingcreatedisthatofstickingverylightlytothe
balloon but making sure not to let it slip from your
embrace. The purpose of these types of images is not
tobecomeskilfulincreatingthembutinexploringhow
thebodyfeelingchangesandgraduallybecomingaware
oftheinsidebodystructureandbody'sunity.Youcan
start slowly swaying forward and back. Keep your
body balanced and experience the movement as a
passive movement for example as if standing in a
slowly flowing river that keeps changing its direction.
Asyougetbetterinexperiencingthe'innerflow'within
yourbody,youcandiscardtheimages.

CoveringPosture(PingBuFuAnZhuang)
From the Embracing Posture, keeping your elbows still, slowly lower your forearms and turn your hands
palmsdown.Thearmsshouldbehorizontal,withfingersofeachhandpointinginwardsataround45degrees
angle.Feelasifyourarmsandhandsarerestingonaplankofwoodthatisfloatingonwater.Feeltheplank
floatingonwaterawayfromyouandfollowthatmotionwithyourbody.Thereshouldnotbeanychangeofyour
armsinrelationtoyourbody.Thenfeeltheplankfloatingtowardsyouandagainfollowthemotion.Allother
pointsremainthesame.
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CombatPostures
Practice of Combat Postures is the first step in acquiring Internal Power. Their role is to make the Combat
Stance(seeimmediatelybelow)seemasnaturalaspossible,strengthenlegsandcreateaconnectionbetween
them,andstartusingthewholebodyconnectionto'sensestrength'inthebody(see'AlmostMovement'below).
CombatStance
Standwithyourheelsaboutfistwidthapart,toespointingslightlyout.Transferyourweightontoyourrightleg
andshifttheleftfootforward,inthedirectionthefootispointingandliftthefrontheelofftheground.Putabouta
quartertoathirdofyourweightontothefrontfoot.Keepaslightpushfromthefrontfootintothebackoneand
viceversa.Eachofyourkneesshouldpointinthesamedirectionastherespectivefoot.Feelasifthereisan
elasticbandbetweenthefronttoesandyourforeheadandbetweenthefrontkneeandtheoppositehip.Atall
timesfeelthatyouareholdingtheseelasticbandsslightlystretched.Thebodyshouldbeheldasdescribedforthe
HealthPostures.Eyesshouldbeopen,lookingintodistance.
AlmostMovement
Observecloselywhathappensinyourbodyjustbeforeyoumove.Sayyougetreadytomovebutyou'abort'
themovejustbeforeitactuallyhappens.Ifyoutryitfewtimes,youarequitelikelytonoticeacertaintypeof
feelinginthepartofthebodythatyouweregoingtomove.Atthebeginning,itisprobablyeasiertofeelitinyour
handsorarms,soifyouhavedifficultywithit,chooseahandmovement.Eventuallyyouwillbeabletofeelasort
of'inner'activityinyourbody.Whathappensisthatasyouformanintentiontomoveandasyougetreadyto
move,therewillbesomemuscularactivityassociatedwithstabilisingyourbodyinsuchawaysoastoenablethe
movementtotakeplace.Normallythismuscularactivityisnotnoticedasitgetssubsumedinthesensationsof
theactualmovethatnormallytakesplace.Wecan'tcallitamovement,asthereisnothingactuallymovingyetit
is more than 'not moving' that's why I call it almostmovement. This is the basis of 'sensing strength'. In the
following Zhan Zhuang exercise we practise moving or sensing (Moli sensing strength) in forwardback
direction.
'PrimordialVoid'Posture(HunYuanZhuang)

Stand in a Combat Stance and as in the Health

Posturesabove,createsomeimageinyourmindthat
willmakeyoucalmandhappykeepitinyourmindand
yourbodythroughoutthetraining.
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Slowly lift your arms in front of you as in the

EmbracingPosturedescribedabovebutthistimethe
left hand (assuming the left foot is in front) is slightly
moreforwardandupthantherighthand.
Apartfromthepositionofyourarmsandlegs,therest
should be the same as in the Embracing Posture
(includingcreationofacalmandpeacefulfeeling).

MasterYaoChengguanginHunYuan
Zhuang

SensingStrengthinaForwardBackDirection(QianHouMoli)
Keepaverysoftandrelaxedbodystructureandcreateakinaestheticimageofexertingagreatdealofstrength.
Forexample,imaginethatyouareembracingatreeandtrytouprootitbypushingwithyourbodyforwards.At
thesametime,imaginethatyouareinsideanother,hollow,treewithyourarmsandthebackincontactwiththe
treeandyoutrytouprootthatonebypushingwiththebackofyourarms.Alternatethiseffortwith'moving'in
theoppositedirectionpullingtheinsidetreewithyourarmsandpushingtheoutsidetreewiththebackofyour
body.Alwaysusethewholebody.Donotimaginethatyouareactuallysucceedinginanyofthesetasksthe
treesaretoobigandjustwon'tbudge.Duringyourpractice,youstayrelaxedandnearlystillwithperhapsjust
verysmallmovement.Littlebylittleyouwillgetafeelingofalmostmovement.
Afteraperiodofpractice(sayseveralweeks),slowlyworkthefollowingsixpointsintoyourposture:
liftyourfootarchesandfeelasifyourfeetaregraspingtheground
feelyourpelvishorizontalandfromthereaslightliftingofyourperineum
feelyourdiaphragmhorizontalbyrelaxingdownthefrontbottomedgeofyourribcagewhichshouldfill
outyourlowerback("relaxyourchestandraisetheback")
feelthetopofthechest/bottomofyourneckhorizontal
feelthebottomofyourmouthrelaxedandhorizontal
feelthetopofyourheadhorizontal
Theseareallimportantpointsforreinforcingtheworkofyourmainposturalmusclesthroughoutyourbody.

TipsforZhanZhuangpractice
Establisharegularroutine
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Thebestwaytoachievethatistostartwithverylittlebuteveryday.Whatis'verylittle'?Say10secondsand
Idonotmeanitasajoke!Ifyoustartwith10seconds,you'lleventuallybeabletogotohourswithnoproblem
(ifyouwish).
InZhanZhuangyouaretrainingyourMind
Thebestwaytotrainyourmindistopracticeonlywhenyouconcentrate.That'swhy10secondsisprobably
agoodstartingpoint.Asyoukeeppractising,younaturallystarttoconcentrateforlongerandsoyoupractise
longer.Evenwhenyoucanstandforalongtime,ifonedayyoucan'tconcentrate,stoppractising.Ifyouforce
yourselftostandforasetperiod,youlearnnottoconcentrate,thepracticebecomesboringandsoonyouwould
giveup.Whenyouconcentrate,it'senjoyableandyouprogressfaster.
Painisnotnecessary
Painisdistracting.Remember,youaretrainingyourmindifthepaininyourlegsorarmsdistractsyou,you
can'tconcentrate,sostoppractisingorchangetoanotherposture.Ifyouhavepaininanyofyourjoints,stop
practisingyoushouldneverfeelpaininyourjoints.MusclepaincouldbeOK,butbesttocheckwithsomeone
whowouldknow(forexampleyourteacher).
Getsomeonetocorrectyourposture
It'sagoodideanottoworryaboutyourpostureattheverybeginning.Firstyouneedtorelaxandsettleintothe
practice.Butfairlysoonyoushouldgetsomeonetocheckyourposture,preferablyseveraltimesandthenfrom
timetotimetillyoucanfeelyourselfwhetherit'scorrectornot.Itcansaveyoualotoftime!

FurtherTraining
ZhanZhuangisthefirststepinYiquantraining.Forcompleteness,Ishowthewholesyllabuswithboth'modern'
and'traditional'explanations.
YiquanTrainingmodern(andtraditional)explanation
ZhanZhuang(Pole
Standing)

ShiLi(TestingofStrength)

MoCaBu(FrictionStep)
FaLi(ReleaseofPower)

TuiShou(PushingHands)
ShiSheng(Testingof
Voice)
JiJiFa(CombatPractice)
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theHealthStancesareprimarilyforrelaxingandretrainingthebody
touseposturalmuscles(accumulatingQi).TheCombatStancesare
forlearninghowtocontroltheposturalmusclesusingintent(howto
useYitoleadQi).
learninghowtomoveupperbodyusingposturalmuscles(howto
useQitoleadbodyorstrength)andpatterningthebodyfor
subsequentFaLitraining.
sameasShiLibutforlegs.
learninghowto'release'powerbyusingphasicmusclessupportedby
posturalmuscles(learninghowtoproduceJinbycombiningQiwith
physicalstrength)alongthelinespractisedattheShiListageandlater
basedonadvancedZhanZhuangtraining.
thisstageissimilartoTaijiquan'sPushingHands.Sometimescalled
ShiLiwithapartnerthoughlaterfajinisalsoused.
learningtoaugmentpowerandintegratethecentreofthebodyina
morenaturalwayusingbreathingmusculature.
fixedandfreesparringdrillsandsparring.
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If you miss out the Combat Stances, instead of the 'Shi Li' and 'Mo Ca Bu' stages substitute practice of the
TaijiquanForms(s)andaddweaponstrainingafterthe'TuiShou'stage,yougetaTaijiquansyllabus.
Yiquanforhealth
ZhanZhuangtrainingofYiquanisideallysuitedforcorrectingallkindsofproblemsstemmingfromtheimbalance
betweenphasicmusclesandposturalmuscles,someofwhichwerementionedunderthe'PosturalDysfunctions'
headingabovebutthereareotherbenefitsthatresultfromYiquantraining.Theemphasisontranquillityisvery
beneficial in any stressrelated problems the training method of slow and careful movements improves
dramatically coordination and balance. It is an excellent method of regulating one's metabolism and sleep
pattern.Thelistcouldgoonbutthespaceislimited!
ConclusionandSummary
ZhanZhuangisthefirststepinacquiringInternalPower.Theemphasisshouldbeonrelaxingallmusclesand
feeling how the body balances against gravity. Gradually the use of phasic muscles is eliminated from the
postural function of the body. Slow, very subtle movements can be felt under the guide of kinaesthetic
visualisation (movement in stillness). Later on, when learning to move using 'intent', the body's structure
should always be supported by postural muscles only, producing the feeling of standing at any point in the
movement(stillnessinmovement).
ThisarticlefirstappearedintheGermanTaiChiandQ igongmagazine,autumn2003.

KarelKoskuba,2003

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