welcome ! a basic but profound qigong practice common to many internal healing and martial arts. ...
TRANSCRIPT
ZHAN ZHUANG QIGONGFoundation for Taiji and
Self Cultivation
Welcome!
What is Zhan Zhuang?
A basic but profound qigong practice common to many internal healing and martial arts.
Translates as “standing post” or “standing like a tree
A foundational practice for self cultivation – develops natural core principles.
A form of meditation
SOME BENEFITS OF ZHAN ZHUAN PRACTICE
• Cultivates inner and outer awareness•Cultivates good posture, muscles
• Cultivates dynamic relaxation• Encourages the body to balance and heal
• Supports mental and emotional focus • Provides a life style practice
• Provides a clear starting point for Tai Chi• Provides a reference point for Tai Chi
“Taiji is moving-standing.” – Madame Gao Fu
Taiji Core Qualities
Core Principles Study
10 ESSENTIAL POINTS OF YANG CHENG FU
Energy at the top of the head should be light and sensitive.
Sink the chest and raise the back.
Relax the waist Distinguish full and
empty Sink the shoulders
and drop the elbows
Use the mind not strength
Unity of the upper and lower body
Unity of internal and external
Continuity without interruption
Seek stillness in movement
From a Simple, Clear Foundation to Progressively More Complex Expressions
Zhan Zhuan sitting Zhan Zhuang
standing Walking qigong Taiji long form Taiji partner work Taiji weapons
The Fong Ha Method
Keep it Simple Sit, breathe, and
relax Stand, breathe, and
relax Raise arms,
breathe, and relax
Going Deeper…
Progressive, Dynamic Relaxation
Three phase breathing
Inner Smile
Extend chi into legs, Stand, Raise arms
5 Main Arm Positions
Take it off the Mat…
The highest good is achieved when our practice raises the quality of our daily living
and supports the well being of others.