Stance training (zhan zhuang)

[gunit]

For those trained in the internal martial arts (kung fu, taijiquan, hsing yi, etc.), how long can you hold your zhan zhuang position? What kind of zhan zhuang do you practice? For example. in taijiquan, we practice Three Circle Stance and hold it for at least 30 minutes.

[fragbot]

For those trained in the internal martial arts (kung fu, taijiquan, hsing yi, etc.), how long can you hold your zhan zhuang position? What kind of zhan zhuang do you practice? For example. in taijiquan, we practice Three Circle Stance and hold it for at least 30 minutes.

 

I practice several forms of standing:

 

1) san ti -- xingyi's 3 body posture

 

2) several Dai family xinyi postures -- tiger, chicken, and monkey

 

3) the normal standing post (I suspect this is the same as your 3 circle stance)

 

4) another standing from Chen Qing Zhou's style of TJQ

 

How long? This is where we (Che style xingyi) digress from other xingyi systems. Unlike others who spend eons of time in santi, the Che system recommends you not overdo it on static methods. Furthermore, the xingyi methods are close to single leg standings and, in my experience, are much more rigorous than the double-weighted postures.

 

FWIW, I'd suggest that 30 minutes of standing during classtime is a waste of valuable partner time. I've never understood why coaches have people stand in class *after* they've been taught the appropriate alignment.

[Tao]

I practice an excersize called Buddha's breath, it is a combination of deep breathing and stance training. You hold a very low horse stance for 39 long deep breaths, turn to a low left leaning stance for 39 long deep breaths, turning to a low right leaning stance for 39 long deep breaths. It is an excellent chi generating and stamina developing excersize.

 

fragbot, seems you still have alot to learn.

[fragbot]

I practice an excersize called Buddha's breath, it is a combination of deep breathing and stance training. You hold a very low horse stance for 39 long deep breaths, turn to a low left leaning stance for 39 long deep breaths, turning to a low right leaning stance for 39 long deep breaths. It is an excellent chi generating and stamina developing excersize.

 

fragbot, seems you still have alot to learn.

 

physician, heal thyself

 

As a point of contention, I can only assume you didn't like my final paragraph.

 

I'll state it again and elaborate. Assume a two hour class, 2-3 times/week.

 

spending 30 minutes of class time doing nothing but standing is a waste of time when you consider the following:

 

--the person has already been taught the proper alignment

 

--with the exception of providing correction, solo work should be practiced outside of time that's available for partner time. If you don't, too bad, there's no reason your lack of discipline should hold up everyone else.

 

--in every system I trained in, partner time is way more productive as well as dramatically more scarce than solo time

 

If you disagree with anything above, attempt to explain why.

 

*edited to fix a difficult to comprehend sentence*

[Tao]

If it was every class, I agree that it would be a waste of class time. The above excersize I do on my own outside of class, among others. It was taught to me some time ago and I continue it even though I'm not with that Sifu anymore.

 

It is good to do this type of excersize with a group of people from time to time for energy reasons. I feel the reason a Coach/ Sifu would have you do this in class is:

 

1. Not every body will do this on their own, and it is somewhat of an incentive to do so.

 

2. If you are doing it wrong, or there is room for improvement, he can help you fine tune it properly. As for any kata or bunkai also.

[taoistscholar]

I practice zhan zhong 45 minuites a day I find the first minuites the hardest once you are passed there it becomes comfortable and you want to stay in it longer.

[Taku-Shimazu]

You you try breathing exercises whilst standing in a cold stream.

 

Trust me it helps vastly.

[dtstiachi]

hello,

 

At my school we practice Zhan Zhuang training for 15 minutes after doing Dao Yiin Yoga warmups. We are encouraged by the Headmaster of the school to practice Zhan Zhuang training (or posting, as he calls it) every day. Optimum is and hour a day for 600 days, if you miss a day, then you return to square one. This is very challenging, both mentally and physically. I have been doing Zhan Zhuang training for six months, and a month ago I really started increasing my time I post or do Standing Meditation. I have found that the most difficult time for me is near the 20-30 minute mark. Once I break 30 minutes, I can usually go for an hour. The most difficult part for me is not my physical endurance (which gets extremely challenging) but for me it is mental. If I can conquer my mind, then I have won a major victory. I hope this helps.

[dtstiachi]

I know around 10 different postures in which to stand. In class we usually do 3. When I am going for the hour, I hold one posture the whole time

[Ali]

I played Yi quan before.

 

Still doing this some time.

 

My longest record for Zhan Zhuang is 45 minutes. (Not in very tense and stress situation)

 

Unable to generate dynamic power from that,

 

I have better concentration during sparring in MT.