Zhan Zhuang

The first and best place to start a qigong program to rejuvenate you and reverse chronic
illness, strengthen the body and give you back abundant health. - If you do it...

Other names:Standing pole, standing like a stake..

Forgive me, Im about to get all passionate and emotional about this amazing practice, Im
going to gush like a teenage girl at a rock concert when her favorite band member winks
at her I can't help it, you see I have practiced Zhan Zhuang, since I did chen style taijiquan
so many years ago

I thought all my health benefits I experienced were as a result of taijiquan and qigong
alone

And yes Zhan Zhuang is a form of qigong , but its also a form of very demanding exercise!

But because I decided to do SERIOUS kick ass research into Zhan Zhang, for the qigong
course..

I had my mind completely blown I now know MOST of the benefits I experienced were
about 80% from this amazing practice...

This is so much more than I realised

Its a complete exercise regimen on its own.. That is Dramatically Superior to
traditional western style exercise programs (see the benefits and why below)
Its even is developed into its own martial art called Yiquan/Da Cheng Chuan (Ill have
to do more on this later)
Its already the basis for most martial arts, as in tai chi, all other internal arts and
shaolin and derivative styles originally if you did any of these MA styles you would
be put on a 3 year course of Zhan Zhuang (this was how it was done when martial
arts mattered and were a matter of life or death ie if your kungfu was no good you
died and your family died(I know I know, it still matters, and good self defence is
critically important in todays world, thats why Im telliing you to DO THIS PRACTICE -
It could save your life in more ways than one...)
Because you can hit SO much harder and Kick SO much harder and faster
you become a serious badass
It reverses most chronic diseases, see below
Makes your body strong and supple, your mind powerful and calm your breathing
balanced
Having researched this marvellous and difficult art I am now convinced that it should be
called:

The Complete Course in Serious BAD

ASSNESS.
Oh yeah it will also reverse all chronic illnesses and evaporate weakness and the effects
of old age out of your body

Thats the good news..

Heres the bad news...
BUT: it will be EXCEEDINGLY difficult to DO IT

Why? We are used to living in a state of constant stimulation with tablets, touch screen
phones , laptops, tv, youtube and are bombarded almost 24/7 with stimulation

Zhan Zhuang will force you to get rid of the addiction (this is a good thing)
But what happens when you quit an addiction? Oh my gosh you will fight it
Your mind will make all sorts of excuses up to fight it and you will be bored

Zhan Zhuang will only truly give up its gifts at about the 6 week mark and most losers
people quit before then

There is a lot of suffering you go through and its all a good sign that weakness is leaving
your body your muscles will shake and burn, you will feel pain you will feel itching and
tingling all over your body (this is new capilliaries opening up and forming and you becoming
fitter - even though you arent moving)

Who Is Zhan Zhuang For:

If you are getting older and need to rejuvenate your health, feel vital and strong again
then this is perfect for you.
If youve had cardiac problems or suffer from CPD this is perfect for you (of course
consult and do it under supervision of your doctor) as it does not
If you want a strong healthy body that can execute explosive powerful movements in
a fraction of the time it takes you now (it makes you STRONGER and FASTER)
If you are a martial artist this is perfect for you, you should have had some grounding
in it but take it another level you will be so blown away by the health benefits.
If you are suffering from any of the following chronic illnesses ZZ can really benefit
you.
Arthritis
High blood pressure
 Obesity
Insulin resistance
Type 2 diabetes
Fatty liver disease
Heart problems especially cardiac issues such as CPD
Circulation problems
Neurasthenia
Metabolic disorders
Endocrine disorders

*This baby is possibly one of the most unappreciated, misunderstood hidden gems...
to profound vibrant health there is..

This could almost be called a secret - except its not secret its just so misunderstood because
of its very nature..

In the far east, the culture used to be one of unquestioning obedience and loyalty to your
teacher or master, and I have a story of just how this affects the level of students of the
martial arts in china even today

A master will not waste his precious time and dedication with lazy students who cant be
dedicated or put in the necessary effort and time to master martial arts, and indeed their own
health and body this qigong form (if you can call it that) is one of the most used methods
to weed out the lazy bastards who dont have what it takes

This should be a hint that its not an easy thing to do...simple yes deceptively simple when
I describe what you have to do

My master Steven Liang told me what he had to endure in order to become his masters
student or disciple Steven was trying to learn chen style taijiquan and it was at age 14 (if
my memory serves) that he started trying to learn this internal martial art.

He was asking to be accepted by his sifu(master) as a student because - primarily- he was

weak and sickly and the rest of his siblings were stronger and healthier, and his family
traditionally used to do shaolin hard style kung fu, this was too difficult for Steven because of
his ill health so someone suggested he learn internal arts

This turned out to be one of the best choices he ever made, BUT it was only after some
hectic testing that his master even allowed him to learn martial arts

His master told him to meet him at 4am in the hall tomorrow, and gave him the keys to open
up this was in the middle of winter in snowy icy cold dark a 14 year old teenage boy

He dutifully went to the hall and opened up and waited.. For an hour, two hours three - finally
his master appeared and looked at Steven.. And without apology or explanation.. Said
You need to learn to sit and stand
Steven ?
Shows him to go into a horse riding like stance
Steven does it and then the master says good now stay like that do this every
morning...until I get here
Poor Steven gets taught nothing else for a year he has to come to the hall hours early and
just keep practicing ma pu and other Zhan Zhuang stances

Was it a waste of Stevens time?

Absolutely NOT

This exercise has so many health benefits as well as martial benefits! Its absolutely
incredible`

Benefits of Zhan Zhuang (standing like a pole)

(Some of these are taken directly from Dr Yu Yong Nians book Searching For Wu, a brilliant
book - get it if you can)

The muscles develop fast twitch response due to the isometric / static hold
This means that the nerves and muscles develop the memory to INSTANTLY
accelerate to the contraction point. And the fast twitch muscle fibres are condition to
MAXIMISE speed in the muscle contraction=
As an example: when this is applied to your thigh flexor and extensor muscles, the
result is an EXPLOSIVE increase in your RUNNING, KICKING speed and power...
Increases leg and arm strength and power by stimulating fast twitch muscle fibres,
generates explosive power
Increases nerve power in the muscle contraction, greatly increasing strength
Just like you build a house from a strong foundation, this practice builds a strong
base, making all the other movements of moving martial arts fluid strong and
powerful.
Lowers blood pressure if you have hypertension
Stabilises blood pressure if you have low blood pressure.
Increases speed in strikes (martial art benefit)
Excellent for arthritis and helps prevent further degeneration
According to clinical experimentation and tests, it benefits many kinds of
chronic diseases such as
chronic tracheitis,
chronic gastroenteritis,
chronic hepatitis,
cardiopathy,
high blood pressure,
neurasthenia,
chronic rheumatoid arthritis
 rheumatoid arthritis,
adipoma,
goiter,
parkinsons,
All of these diseases may experience unbelievable beneficial effects after
Zhang zhuang practice.
The most important characteristic of Zhan zhuang as healing method is that
there is no side-effect
Zhan Zhuang improves all the physiological functions of the body primarily through
improving your circulation, and nourishment of the cells, it causes the capillairies to
dialate and carry more oxygen to your cells and remove more toxic buildup from the
cells, keeping them in optimum health
It improves the CNS and PNS - basically your nerves get a tonic and a boost both in
terms of relaxation and calming activities and the ability to focus with great
concentration even to the physical level.. Like contracting muscles.. And
coordination...
Zhan zhuang, your four limbs are maintaining a single posture i.e. angles between
them are unchanging, but this requires a constant contracting/relaxing process
between muscles and bones, accordingly this will mobilize larger and smaller
blood vessels, promoting a better blood circulation in the whole body.
3650 more white blood cells per cubic centimetre of blood..(above a normal person
not practicing zhan zhuang - this means you will have a much stronger immune
system.
Up to 3.2 grams additional haemoglobin per cubic centimetre of blood.. This means
you will be much fitter and have greater endurance than a person not practicing zhan
zhuang.
A little secret here. Nose breathing(part of Zhan Zhuang) allows for an additional
10/20% more oxygen absorbtion over mouth breathing
All this additional oxygen, will allow you to have a much deeper state of relaxation
over a person who doesnt practice this awesome jewel.. So this means your stress
will be much lower, and the degeneration of yoru chromosomes due to stress will
also be lower..
Zhan Zhuang promotes a much better quality cerebral cortex connection and
communication, promoting better levels of thought and cognition(makes you a
smart bunny!)
The tonic effect on the cerebral cortex and the nervous system make it so good for
treating neurasthenia, arthritis, angina, cirrosis, cardiovascular diseases..and mental
fatigue..and even diseases not curable by conventional medicine.
When you build up to 40 minute sessions you will enjoy a profound state of health,
dont rush, build up slowly as it will take the muscles etc time to adjust.
Nervous system benefits:better signal excitation: signal transmitted with faster
switching, larger amplitudes and lower level of noise.
Great for cardiovascular patients..
Strengthens the digestive system, cures constipation, leads to rapidly gaining a
strong rejuvenated body, while adjusting overweight or anemia to a more beneficial
state..
 If you persist in Zhan Zhang, it will result in a slowing down of the aging process and
you will get comments about looking younger than people of the same age..
Much better breathing and oxygen absorbtion
Body will be able to protect joints from injuries and
Avoid cirrosis
The body will be able to fix more calcium and reduce bone loss..

How it works to make you powerful and strong

Zhan Zhuangs advantage over normal exercise is that it doesn't create an oxygen deficit,
and so cannot lead to suffocation from oxygen deprivation (which can lead to cardiac arrest
in unfit individuals practicing extreme exercises.

It tonifies and stimulates the following systems

The circulatory system which means all the organs get more oxygen and
nourishment , as well as detoxification you can see this will lead to profound
advantages when you practice consistently.
Respiratory system, which leads to better oxygen utilisation, greater endurance and
fitness.
Endocrine system, which leads to overall better functioning hormones, more youthful
disposition and appearance.
Perspiration system, allows the kidneys to have some relief because perspiration will
detox excess waste from the blood this is why it's great to sweat, it it lowers the
strain on the kidneys
Excretory system, works more effectively efficiently eliminating digestive waste and
detoxification.
Improves the digestive system.

WHAT is Zhan Zhuang?

It is a simple (on the surface) exercise of
1. standing with the knees slightly bent,
2. youre spine erect (As if the top of your head is connected to a string pulling you
upright)
3. legs shoulder width apart
4. and arms at chest height.
It is called standing like a post/ or stake with no movement, yet relaxed...

What will happen to you:

Tingling, swelling and aching
You may feel tingling, burning in the muscles, shaking and pain.. Perspiration etc.. heart rate
will increase, and then go down as you persist with this practice a few weeks,

* When it gets too intense

Eg in the arms, just lower your chest position to have your arms in line with your belly
button decrese the angle of your sitting ie go up a bit, then when youre comfortable
again, go down and try stay in the more difficult position.

How Long To Practice:

Healthy Individuals:
Now you just stay in that position for 15 minutes (if you can) 3 x a day (if you cant do 3 do
2 at least)
Ill Old or Weak
if you are ill and very weak, you can start with 3-5 minutes 3 times a day(thats already 15
minutes) and within a few weeks youll be up at 15 minutes per session..
When You Get Fitter and Stronger from the Practice
When you find you no longer are shaking or feeling pain you should do all of the following
1. Go down a bit further in your stance (ie lower yourself like 3cm) this will increase the
strain on your thigh muscles considerably
2. Increase the time spent in doing the exercise,,,, say youre at 15 minutes increase it
to 30 and eventually 40 minutes 3 x a day you will be supremely fit and strong..

WARNING:
This is not going to be fun, its going to HURT like hell, at least in the beginning, it will take 6
weeks for you to feel a sensation of pleasure and wellness from this practice

Please you will want to give up long before the 6 weeks is up, Stick to it, you will love
yourself for it...reverse most chronic illnesses and feel healthy

Also dont feel bad if you quit, even the master of this discipline (who passed on recently, at
93 he quit a few times out of boredom but kept coming back to it until he had mastered
it..(theres a lesson right there)

Dr Yong Nian Searching For Wu:

In 1944 I started to learn zhan zhuang with Mr. Wang Xiang Zhai, studying the
various posts standing of Yiquan, but especially those which can be used specifically for
medical treatment of patients suffering from chronic diseases: these ones are called
Healing posts (Yangsheng zhuang).
In my case I learned only one posture during the first month, Honestly speaking, after this
first month, I felt bored and I stopped the training. Then after some time, I started training
again, hoping to learn a new posture

But unfortunately, I had to hold the same previous posture I quit again and came back
again,

this happened several times.. Months and years even passed,

But progressively I realised the HUGE and almost unlimited potential of Zhan Zhuang.

Please note the below table was reproduced from the book Zhan Zhuang and The
Search of Wu by Dr Yu Yong Nian - do yourself a favor and get this brilliant book!
No copyright infringement intended.

Take note of all the stuff you go through until you get to the feeling of well-being!!!
How to do The Zhan Zhuang Practice (Properly!)

Step 1
Assume the position above and take note, (you may need someone to help you with this)
often when you put your arms up, the tendancy is to lean back like this :

Dont Do It, no leaning
back use your stabilising
muscles to keep yourself
with a straight spine
When your arms are
unbearably tired, you can
assume the lowered arm
position as above just until
you are able to put them up
again..

Calm the mind down by breathing deeply for a few minutes.

Fix your eyes on one spot ahead or hang a beautiful landscape picture up
Play some relaxing music
Shut down sensorial experience by focusing on one thing
Maintain the stance with your arms at chest height in line with the height of your heart
Bend the knees slightly
Relax the shoulders , back, and chest
Soon you will feel the burn in your thighs, this is necessary because the heart needs
to be stimulated in order for all the physiological adaptations to occur.
Breathe through the nose
Hold it as long as you can...As I said above start with 3 - 5 minutes if you are unfit or
suffer chronic illnesses.
Do up to 3 sessions a day.
Work up to 40 minutes for maximum healing benefit.
Bare with the discomfort and boredom but if you suffer too much pain You Can
always ease off by making your stance easier and lowering your arms.
The Programme: How Long Should You Practice
To see the benefits you need to bare with training for at least six weeks. Then you will be
healthy and feeling true well-being
Once you get to this phase you will need no convincing to carry on the practice indefinitely.
In terms of the qigong course I would consider this an entire and complete system, unto itself
and from the research it could be the best bang for your buck...And in my humble opinion the
best place to start.(and keep practicing this discipline)

What to do next
Start practicing, don't overdo it and just keep doing what you can each and every day for the
next six weeks

To help you keep track and keep discipline I've created a chart for you to print out and put up
on the fridge...And tick off each day as you do this practice. Please download and print it

I hope you enjoyed all the info I put together for you.
It's my earnest wish that this info, and you taking action leads to you getting rejuvenated,
reversing any chronic illnesses and healing you until you are in vibrant health.

Kind regards
Brian

Heres a quote from Ken Cohens book the way of Qigong:

Thus, Standing Meditation is "a million-dollar secret." It is a secret because it is so

obvious, so ordinary that we do not give it the attention it deserves.

It is hidden as the air is hidden, or as the water is hidden to a fish.

In the everyday qigong of Standing, we discover the deepest mystery and beauty. We
turn Standing into a discipline in order to go more deeply into the quality of what is
happening and to bring back to wholeness the confused, scattered, and lost parts of
the body, mind, and soul.

www.healingqigong.org
Recommended Books:

Zhan Zhuang Dr. Yong Nian Yu

Zhan Zhuang and Searching for Wu Dr Yong Nian Yu
The Way Of Energy Master Lam Kam-Chuen